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How To Get Rid Of Menopausal Weight Gain Fast With Diet & Exercise
Menopause has many symptoms including weight gain, irritability, mood swings, hot flashes, night sweats, headaches, heart palpitations and joint pain, just to name a few.
Most symptoms eventually fade into the background, but weight gain can be an ongoing struggle for many women. Most people going through menopause want to fight the natural tendency to gain weight, and that may be the best option later when symptoms subside.
Eating a balanced diet is necessary for you to minimize other menopausal symptoms and get through the change in metabolism as smoothly as possible.
Once symptoms begin to disappear, you can consider addressing any weight gain and how to get rid of menopausal weight gain.
Many experts insist that additional weight helps you get through this life-changing time of life. Extra weight prevents bone loss, eases hot flashes and other symptoms, and makes basic hormonal changes easier to integrate into a new metabolism.
The weight gain can be dealt with later in ways that do not compromise basic health.
Benefits of Healthy Diet and Exercise
Women tend to gain weight around the middle, which can be the most dangerous place to put on pounds, so it will be necessary for you to address the weight gain issue.
Exercise is the best way to lose stubborn belly fat, but diet can also help. Linolenic acid provides essential fatty acids but stimulates weight loss around the stomach.
Consumption of the product also lowers the incidence of cardiovascular disease by reducing stress and promoting general health. Linolenic acid is available in supplements or you can obtain it naturally from soybeans, rapeseed oil, walnuts, and flaxseed.
Heart disease is another risk for women who have passed menopause. High cholesterol, heart attack, clogged arteries and stroke are risks you must face squarely.
The best way to deal with these problems is by following a healthy diet rich in fruits, vegetables, whole grains, and complex carbohydrates. Lean protein and fish are good, but avoid excess fatty meats, sugars and processed foods.
Most people continue to eat the way they always have, but after menopause you need to make some adjustments because the body no longer requires the same caloric intake. Your body has changed, like it or not, and what worked well before may no longer be effective.
Post Menopausal Diets that Work
Many of you hate dieting, but it is relatively simple to shave a few calories each day. Cut out mayonnaise and substitute fresh herbs, mustard or pickles. Change one meal a day, preferably lunch or dinner.
Substitute a smoothie shake or energy bar. Do not skip breakfast, because the first meal of the day ignites metabolism and helps you burn more calories throughout the day.
Make your adjustments in lunch or dinner when calories may not get worked off adequately. Reward yourself with an occasional treat, or any diet may fail. The most important step is to find a diet you can live with on a daily basis.
More than half of women will be affected by osteoporosis. Estrogen productions decreases after menopause, and this causes the body to lose bone mass.
Many women diet to prevent weight gain and fail to get the necessary calcium they need to limit bone loss. Calcium must be included in your diet, and you should get 1200–1500mg of calcium every day.
Supplements can help, but you should consume yogurt, milk or soymilk to increase your calcium intake. Sardines, cheese, salmon, figs, prunes and leafy green vegetables are good sources of natural calcium.
How To Reduce Weight Without Stress
It is important for you to remember that you have done nothing wrong when you begin to gain weight after menopause. Some weight gain is inevitable, unfortunately.
In effect, your body is causing the change. You should not allow a few pounds to upset you too much because the stress can make the problem much worse. Try the following steps to encourage weight loss or arrest any further weight gain.
· Eat early in the day so you ignite metabolism and can burn more calories. Try to cut some calories from lunch or dinner in a way that you can easily maintain. Reducing caloric intake by 200 calories will usually compensate for the slower metabolism.
· Increase your level of exercise or activity. Take a walk, start an aerobics class, or go for a swim. An increase in physical activity can compensate for slower metabolism.
· Target excess belly fat with supplements, creams, or weight loss belts. None of these will work unless you add exercise to activate them. Sit-ups, pelvic tilts, crunches, stretching, and belly-tightening exercises can help you target fatty deposits around the middle.
· Consider natural herbal supplements to provide a calming influence and obtain relief from menopausal symptoms such as hot flashes and night sweats. Supplements usually contain the needed dosage of calcium to prevent osteoporosis and other essential vitamins.
· The Mayo Clinic warns women to avoid dependence on hormone replacement therapy (HRT) for targeting belly fat. Although some studies indicate HRT works, more exhaustive tests are needed. If you must try this method, choose natural products rather than synthetic hormones because the natural sources have fewer side effects.
When you are considering how to get rid of menopausal weight gain, remember there are two types of belly fat you must consider—subcutaneous fat and visceral fat.
Subcutaneous fat is usually what gets your attention because it causes the bulge around the middle, but this fat is not so dangerous to overall health.
Visceral fat causes greater health problems because the fat is deeply buried around the organs within the body. This fat causes high blood pressure, high cholesterol, diabetes, and can lead to breast and rectal cancer.
According to the Mayo Clinic, healthy dieting and exercise reduce visceral fat. Eliminating this fat will help you get the flat stomach you prize, and a simple regimen of diet and enhanced activity are the best way to make that happen.
Avoid anxiety by understanding weight gain is a natural process after menopause, and make reasonable adjustments.
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I have been experiencing bone loss and my doctor says I am at risk of osteoporosis. Are there foods that can help me minimize bone shrinkage? What other suggestions do you have to help me manage and avoid more problems?