WHY DO WOMEN GAIN WEIGHT?
A staggering 70% of women will gain weight around the time of the menopause. Weight usually starts to creep on at the start of the perimenopause. The perimenopause is the time leading up to the woman's last period and usually lasts around a year.
Most women will gain somewhere between 10-20 extra pounds but a number go on to gain much more than this and may become obese. Being a healthy weight is important at all stages of life, but never more so than at the menopause. It is therefore essential that steps are taken to learn how to lose menopause weight. Even at the early stages of the perimenopause, some women will notice that despite making no changes in their eating or exercise habits, they begin to gain fat around their abdomen. Prior to this time, any excess fat would distribute itself fairly evenly between the bottom, hips, stomach, arms and legs. Any attempts to lose this weight are often unsuccessful and frustration and a sense of failure often set in.
Weight gain happens because the hormonal changes happening during the menopause cause an increase in appetite, decrease metabolism and increase fat storage. So just in relation to the hormonal changes, there are three reasons why a woman will gain weight. Activity levels decrease naturally as we age and unless conscious efforts are made to increase the exercise routine, weight gain will happen. Also, as the aging process occurs, muscle tissue decreases and as muscles are high calorie-burners, not as many will be burnt up as there is less muscle mass. Finally, genetic factors can predispose a woman to gain weight and this will often follow the pattern of her own mother.
HOW TO LOSE MENOPAUSE WEIGHT
Firstly, it is important to realize that experts do not recommend "crash" or "fad" diets as a healthy way to lose weight in any circumstances. These types of diets, such as those which cut out whole food groups or those which encourage dieters to eat or drink strange combinations of foodstuffs or liquids do not work. We all know people who have been on these types of unhealthy diets and who have ended up gaining all the weight back and more. In fact, I would go so far as to say that the people I know who have lost weight successfully have all gone down the road of eating a healthy, nutrient-rich low fat diet. During the menopause, it is particularly important that the body is nurtured and nourished and this should be taken into account when deciding how to lose menopause weight.
The Principles Of A Healthy Diet-10 Useful Tips
1. Eat Plenty Of High-Fiber Foods-Fruits, vegetables, beans and wholegrains. These are "good" carbohydrates and you should aim to eat between 20-30 grams of fiber per day.
2. Include Plenty Of Fruits and Vegetables-Try to eat at least 5 portions per day and vary the colors! Try to include a mix or green, orange, yellow and red fruits and vegetables.
3. Limit Sugary and Refined Foods-Avoid foods,such as biscuits, cakes, white bread and salty refined snacks.
4. Cut Down On Animal Fat-Animal fat is rich in saturated fat and eating this can lead to high cholesterol levels. Choose lean meats, skinless poultry and fish.
5. Cut Down On Trans Fats-Check labels on vegetable oils and processed foods and avoid wherever possible.
6. Increase Intake Of Nuts and Oily Fish-These contain healthy fats which are beneficial for heart health.
7. Exercise Portion Control-Keep portions of a reasonable size. In recent years it has been shown that portion sizes have increased whilst activity levels have decreased.
8. Watch Cholesterol Intake-Keep your intake below 300mg per day. Cholesterol is found in animal products such as dairy products, meat and egg yolks.
9. Have A Good Intake Of Calcium-This is essential for strong bones and teeth. Good sources are milk, cheese and yogurt. Stick to low-fat varieties.
10. Drink Alcohol In Moderation-If you do drink, do not exceed one drink per day for women and two for men. Of course, it is better to either not drink or to save it as an occasional treat.
It is important that once you have decided to lose menopause weight, you take action right away. Procrastination is the enemy of all of us in lots of different situations and where diets are concerned, it has never been more true! Using the above principles, it is entirely possible to construct a very healthy diet. However, it has been proven that people who have support and guidance whilst following a diet are far more likely to succeed than those who "go it alone". There are many diet plans which all claim to help teach you how to lose menopause weight, but there is one in particular which is currently coming top in most reviews.
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Article Source: http://EzineArticles.com/?expert=Victoria_Hopkins
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