Weight Gain & Menopause
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Transcript of Weight Gain & Menopause
Sometime during your 40s or 50s coinciding with the menopausal transition, maintaining your usual weight may become more difficult.
Weight Gain & Menopause
Weight gain after menopause seems to be harder to lose
Inches tend to accumulate around abdomen, rather than hips and thighs.
Weight Gain & Menopause
Weight gain begin during years leading up to menopause.
On average, women gain about a 1 KG a year during this time.
Weight Gain & Menopause
Reversing course to lose unwanted pounds requires :
◦ Strict attention to healthy eating habits◦ Active lifestyle ◦ Regularity & diligence to keep it all on track.
Weight Gain & Menopause
Causes of weight gain after menopause
Changing hormone levels associated with menopause aren't only cause
Aging and lifestyle factors play a big role in changing body composition
Weight Gain & Menopause
Causes of weight gain after menopause
1. Exercising less
Menopausal women tend to exercise less than other women leading to weight gain
Weight Gain & Menopause
Causes of weight gain after menopause
2. Eating more Eating more means you'll take in more
calories Which are converted to fat if you don't burn
them for energy
Weight Gain & Menopause
Causes of weight gain after menopause 3.Burning fewer calories. Number of calories you need for energy
decreases with age
Aging promotes replacement of muscle with fat
Weight Gain & Menopause
Causes of weight gain after menopause 3.Burning fewer calories. Muscle burns more calories than fat does
When body composition shifts to more fat and less muscle, metabolism slows down
Weight Gain & Menopause
Causes of weight gain after menopause4.Genetic factors
May play a role in weight gain as well
If parents & close relatives carry extra weight around abdomen, you may be predisposed to same
Weight Gain & Menopause
Weight gain have serious implications on health.
Excess weight increases risk of : ◦ High cholesterol◦ High blood pressure ◦ Insulin resistance & type 2 diabetes◦ Heart disease ◦ Stroke.
Weight Gain & Menopause
Weight gain have serious implications on health.
It increases breast cancer risk Women who gain in excess of 20 pounds
increase breast cancer risk by 20 % Losing weight after menopause can reduce
breast cancer risk
Weight Gain & Menopause
There's no magic formula Strategies for maintaining healthy weight
remain same Watch what you eat and get moving.
What you can do to prevent or reverse weight gain
Increase your physical activity. Aerobic exercise boosts your metabolism
and helps you burn fat.
Strength training increase muscle mass, boost metabolism & strengthen bones
Most effective approach to reversing weight gain
Increase your physical activity Become more physically active even
without starting a formal exercise program.
Most effective approach to reversing weight gain
Increase your physical activity
Spend more time doing things you love & get you moving.
Do more gardening and dancing. Take longer walks Try out bike Be active for 30 minutes or more daily
Most effective approach to reversing weight gain
Increase your physical activity. Including strength training, may be single
most important factor for maintaining a healthy body composition
You will have more lean muscle mass and less body fat
Most effective approach to reversing weight gain
Reduce calories. Pay attention to the foods you're eating
Reduce amount of calories you consume
Most effective approach to reversing weight gain
Reduce calories. Choose a varied diet composed mainly of
fruits & vegetables
Cut back on calories
Most effective approach to reversing weight gain
Reduce calories. Be careful not to cut back too drastically on
calorie intake
Body will respond by conserving energy, making extra kilos harder to shed
Most effective approach to reversing weight gain
Reduce calories. Metabolism slows as you get older, you
need about 200 fewer calories a day to maintain your weight after 40s
Eat only when hungry and only enough to
satisfy hunger
Most effective approach to reversing weight gain
Decrease dietary fat. Eating high-fat foods adds excess calories Limit fat to 15 to 20 percent of your daily
calories. Emphasize fats from healthier sources, such
as nuts and olive, canola & peanut oils.
Most effective approach to reversing weight gain