Hot flashes, mood changes, and weight gain, even if you’ve never had weight issues, are just some of the physical and emotional symptoms of menopause. A study in obesity found that the typical weight gain during menopause was 11 pounds. And as if gaining weight wasn’t enough, the extra pounds put on during menopause tend to go straight to your abdominal area. The trouble with belly fat, besides the obvious vanity reasons, is that it has been shown to increase the risk of heart disease, certain cancers, and type 2 diabetes. So what can you do to fight the extra pounds and health risks? Here are three suggestions.
- Start strength training. Cardiovascular exercise (walking, biking, swimming) is great for heart health; but if you really want to focus on losing weight, strength training is the key. As we age, we lose muscle mass and, as a result, burn fewer and fewer calories each year. We can either eat less and less to compensate or put our calorie burning into overdrive with strength training. The more muscle mass we have the more calories we will burn. InterActive Exercise is an easy way to start a strength training routine.
- Monitor yourself. It’s pretty hard, if not impossible, to change something you are not aware needs changing. Do you know how many calories you eat a day or how many steps you take? If the answer is no, it’s time to start tracking. Keep a food journal and track everything you eat. You may be surprised by all the hidden snacks, sips, and samples you have throughout the day. Also keep a movement journal. Record your exercise and your daily movement. The goal is to take 10,000 steps daily. Finally, record your sleep. Menopause could be preventing you from getting the recommended 6-8 hours of sleep per night and lack of sleep is associated with weight gain.
- Visit a weight loss specialist. A study of over 17,000 women showed that by losing weight menopausal women could reduce or eliminate hot flashes and night sweats. Medi-Weightloss® is a physician-supervised weight loss program than can help you lose up to 20 pounds* the first month. Our individualized weight loss program is tailored to meet the needs of each individual patient and has helped hundreds of thousands of people across the country.
This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.
On average, patients compliant with the Medi-Weightloss™ Program lose 6.4 pounds the first week and 14 pounds the first month. Rapid weight loss may be associated with certain medical conditions and should only be considered by those who are medically appropriate.