About Menopause Weight Gain and the Exercise Tips
Menopause weight gain is
a common problem faced by women in their menopause time. It seems to be a
problem of most women in the world because most weight gain cases starts after
the women get menopause. The fact shows about 30% menopause women are getting
overweight and even obese in their ages of 50 – 59 years old. Actually, women
in these ages have more risks of weight gain. You should know about it well and
also the right exercise to lose some weight effectively. So when you enter the
menopause time, you can control your weight gain and still in shape.
The Weight Gain Risks after Menopause
Menopause weight gain isn’t
a good condition for anyone; because you will get many more risks such as
suffering heart disease, high blood pressure, diabetes, and many more. There
are many more risks that will be gotten if you have more fats on the waistline.
The gaining size of waistline often happens after menopause of women. It means
that you should have healthy diets and regular exercises to keep in healthy
weight, especially when you have had 35 inches or more waistline size.
The Reason of Why Menopause Seems Causing Weight Gain
You might be one of the women who are questioning
about the reason of why it is more difficult to decrease weight after
menopause. There are many factors that might cause menopause weight gain.
You might have the combinations of the factors.
- The Estrogen Impact
Some studies done in animals have shown that estrogen
gives great factor in controlling body weight. When the animals have lower
amounts of estrogen inside their body, they tend to consume more foods and also
be less active. Besides, the lower estrogen also causes the rate of metabolic.
This rate is functional to converts the energy stored inside the body to become
the working energy.
In women, the level of estrogen is going down when
they get menopause. Then the risks of the lower estrogen in the lab animals are
also possible happen in the women. That is why some therapy to increase
estrogen level is suggested in order to improve the metabolic rate of them
after menopause. In this way, the women will have slower menopause weight gain,
because the low estrogen will cause the body to use less blood sugar and
starches; it causes the fat storage increasing and difficulties to get some
weight loss.
- Other Factors
Related to Age
As the increasing of age will make changes in the
women’s body and it is related to the menopause
weight gain. For instance:
· You don’t like to exercise like
when you are still young. The fact shows that 60% of adults aren’t active
anymore and it is increasing as the increasing of the age.
· Muscles mass loss that will also
make lower the metabolism system; it is also the cause of weight gain.
· The weakening of energy rate that
is used for exercising before. If you want to lose weight by using the same
energy like in the past, then you should have exercises in more intensity and
also in more time. No matter how active you were before.
The Importance of Exercise to Lose Weight after
Menopause
If you don’t want to gain your weight, then you should
be more active every day. A study done by a National Institutes of Health
showed that those who always have aerobic activities about 10 minutes or longer
each day, they have smaller waistline about 6 inches rather than those who
don’t have any exercise. When you are success in preventing menopause weight gain and you have the healthy weight
now, then you need to do the same exercise to help maintaining the ideal
weight.
Besides to lose some weight, you also will get many
more advantages from exercising in the time after menopause, such as:
- To make lower the osteoporosis
risks.
- To make lower the risks of
cardiovascular diseases such as heart attack, metabolic syndrome, etc.
- Improving the resistance of
hormone insulin
- To keep strong the muscles and
joints
- To keep the bowels to work well
- Anxiety and depression relieving.
- The improvement of health in
general.
The Best Exercises to Do After Menopause Time
There are some types of best exercises for preventing
the menopause
weight gain and
maintain healthy weight, such as;
- Weight resistance or strength
training program. It will build the muscle mass and do metabolism improvement.
Besides, it will also maintain your bone mass. You need more strength training
than the time before menopause because you have less muscle mass in this time.
The examples of exercises are yoga, dumbbells, weight machines, exercise bands,
and including gardening.
- Aerobic exercises in low impact;
it is good for lungs and heart. The exercises are such as walking, swimming,
tennis, cycling, dance and aerobics. Do the exercises in at least 30 minutes
long.
- Have more physical activities
every day, such as washing a car, playing ping pong, or even just playing
physical games with your children or grandchildren.
You should do the exercise well to maximize the
benefits to prevent menopause
weight gain such
as warming up before exercise, wearing the right shoes and outfits, choosing
the right place, etc. Find some ideas to keep spirit to do the exercises every
day such as finding a partner to exercise and also do different types of
exercise in every single day.
Besides, you also should have good nutrition in every
meal you have. Get some tips below.
- Choose foods that contain high
fiber such as whole grains, vegetables, and fruits. To consume protein sources,
it is better to choose lean protein.
- Avoid processed foods that are
commonly high calorie but less nutrition.
- Count you calorie intake every
day. You can do this easily by using computer programs or cell phone apps that
are functional to count calorie intake from each food.
- Stop eating late in the evening.
- Just take a half serving of
homemade foods when you should eat outside.
- To control the calorie more
easily and preventing menopause
weight gain, just eat in smaller amounts but in more times.
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