There is a natural tendency to gain weight as a result of menopause. The reason for this sudden change in your body mainly arises out of the hormonal imbalances that slow down the rate of your metabolism. Fat starts to pile up around the stomach area, which in turn slightly increases the risk of contracting heart disease.
There are, however, things you can do to prevent weight gain associated with menopause.
Increasing physical activity can help improve metabolism and can stave off weight gain linked to menopause. This means engaging in some form of aerobic activity at least 30 minutes a day on 4-5 days of the week.
Aerobic activity can be any form of exercise that increases the heart rate and respiratory rate. Common forms of aerobic exercise include brisk walking, jogging, swimming, and bicycling. Other women engage in exercises associated with hobbies, such as gardening, tennis, or golf.
Anaerobic exercise can be done on the days of the week you don’t do aerobic exercise. Anaerobic exercise involves lifting weights or using weight machines at a local gym.
Anaerobic exercise does burn some calories but it is really effective in increasing muscle tone and improving muscle mass. Because muscle tissue has a higher metabolic rate than other tissues of the body, you can burn more calories without having to do anything extra.
Menopause is a time of changing the way you eat if you haven’t already begun a program of healthy eating.
You need to eat a diet that is moderately low in calories and that contains plenty of vegetables, fruits, legumes, whole grains, fish, and lean meats. You do not necessarily have to count calories unless you are trying to lose weight.
You need to reduce your intake of fatty foods, foods that are high in calories, fast foods, and highly processed foods. These are not healthy for you and can contribute not only to weight gain but also to an increase in cardiovascular disease and diabetes.
If you are already diabetic, you should take on a 2000 calorie a day diabetic diet that ensures your blood sugars stay stable and will help you lose weight.
It is better to prevent weight gain than it is to take the weight off once it has already been gained. The earlier in your life that you adopt healthy practices of eating right and exercising often, the less problem you will have with weight gain associated with menopause.
You should aim to have a body mass index (BMI) of 25 or less. You can calculate your BMI online using an online BMI calculator or chart.
- A BMI of 25 or less is normal.
- A BMI of more than 25 but less than 30 means you are overweight.
- A BMI of between 30 and 40 means that you are obese.
- If your BMI is greater than 40, you are considered to be morbidly obese.
Remember it is important to increase the rate of metabolism in your body, since this will help you to start burning up more calories. You just cannot abstain from food and starve yourself to lose weight. Daily exercise helps in maintaining and even losing weight, and even though you are post-menopausal, you will still be able to retain your youthful nature and grace.