Menopause usually occurs when women are in their late 40s or early 50s. The drop in the levels of estrogens which is responsible for women’s reproductive and sexual growth is one of the primary reasons for post-menopausal weight gain in women. As estrogen level begins to drop when a woman hits menopause, her metabolism also slows down and energy level drops. A slow metabolic rate leads to weight gain that mostly accumulates around the middle. Belly-fat not just looks ugly; it also causes many health risks. It increases the risk of diabetes, heart disease and even cancer. Here are 10 ways to beat post-menopausal weight gain and stay healthy and fit.
Remedies To Ward Off Menopausal Weight Gain:
Even though menopause is a natural process that all women undergo, it causes lot of painful symptoms like hot flashes, mood swings, stress along with weight gain, but you can prevent weight gain from building up with these simple remedies.
Doing regular exercise may seem difficult with all the lethargy and muscle pain, but a good workout routine is a must for managing post-menopausal weight gain. Aerobic exercises like walking, swimming, bicycling, playing badminton etc. for half an hour at least 5 times a week will help to keep your weight in control. Try to increase intensity, length and frequency of workout gradually as you build up strength.
Opt for brisk walk 2-3 times a week. This will help avoid bone density loss along with weight management.
Fat cells become less efficient after you cross 40. Sitting idle means you are turning off fat-release enzymes. So stay active throughout the day as much as possible.
Strength training is another effective way to build muscles and manage weight gain. The harder you exercise, more calories you will be able to burn.
If adding strength training seems to be difficult, try incorporating yoga in your daily routine. Yoga exercise will not only help to lose weight but will also increase your energy level and manage stress.
Eat Healthy Balanced Diet
Your metabolism slows down when you hit menopause; now the food you eat will take longer time to convert into energy. You need to be careful with your diet. Your body needs more nutrients but less fat to work efficiently. Your diet should include lots of protein, low starch, fruits and vegetables, which is light on sugar and fats. Include lots of vegetables in your diet. Green leafy vegetables are high in fiber and nutrients which fill you up easily without adding calories to your diet. Also add nuts and seeds to your diet. They are rich in fatty acids which will not help to manage weight gain but will also help to manage other symptoms like dry skin, hair loss and memory problem. Add whole grain cereals like oats, millets etc. to enhance your carbohydrate requirements. Including pulses, legumes and lentils will also be good options. Remove unhealthy fats like foods containing trans-fat, and hydrogenated oil from your diet. Some foods like apples, soy, cherries, alfalfa, potatoes, wheat, and rice promote estrogen levels. Include them in your diet.
Eat Small Meals
Check your portion to avoid mindless eating. Eat five six small meals to avoid snacking. Mindless snacking can cause weight gain.
Get A Good Night’s Sleep
Getting a good night’s sleep is essential for controlling weight gain. When you don’t sleep well, you feel tired and exhausted and don’t feel like exercising. Your hunger increases which results in belly fat. Try to get 7 to 8 hours of sleep.
Stress and weight gain have a strong connection. When you are under stress, your cortisol level increases. Cortisol has been linked to increase appetite and craving for junk foods which results in weight gain. To reduce stress, try stress reduction techniques like meditation, deep breathing and yoga.
Herbal supplements have been found effective in treating menopausal weight gain. There are some herbs that naturally contain estrogen and progesterone like that can help to fight your body menopause weight gain and other symptoms associated with menopause. They help to restore hormonal balance gently and safely. But before taking any herbal supplement consult your physician.
Cut Down On Alcohol
We all know the negative effects of drinking alcohol. When you are going through menopause, alcohol can worsen the symptoms. It can trigger hot flashes, make difficult metabolizing food, and disturb your sleep. All these can trigger weight gain.
These simple lifestyle changes, a healthy balance diet and herbal supplements can help to control weight gain and live your life to the fullest.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.