Causes of weight gain during menopause
Weight gain during menopause is a common effect that occurs due to several factors. These factors include:
1. Hormonal changes
During menopause, the production of estrogen and progesterone experiences a significant drop. Estrogen plays a key role in regulating body fat and the decrease in this hormone leads to an increase in aarncolson5458/fitness/weight-loss/burn-belly-fat-with-these-easy-but-effective-exercises in chair/” >abdominal fat, says Dr. Dawane. This change in fat distribution may contribute to weight gain in women during menopause.
With age, it is quite normal and natural for the metabolism to slow down. This reduced metabolic rate means the body burns fewer calories at rest, making it easier to gain weight.
3. Muscle mass
As women age, there is a gradual loss of muscle mass, known as sarcopenia, which means that muscle tissue is more metabolically active than adipose tissue, so a decrease in muscle mass may further contribute to a reduction in metabolic rate and weight gain, says Dr. Dawane.
4. Insulin resistance
There is a possibility that women become more resistant to insulin during menopause, leading to higher blood sugar levels. They are more likely to store excess calories as fat.
5. Lifestyle changes
Menopause is often accompanied by major life changes, such as retirement, children leaving home, or increased stress. These changes can influence eating habits and physical activity levels, causing weight gain.
6. Emotional factors
Hormonal fluctuations during menopause can also affect mood and emotions, leading to emotional eating and subsequently weight gain.
Dr. Dawane says weight gain during menopause, especially when accompanied by an increase in abdominal fat, is linked to an increased risk of chronic diseases such as heart disease and aarncolson5458/preventive-care/self-care/what- have-hormones-got-to-do-with-diabetes-everything/”>type 2 diabetes. And that is why weight loss is important for women in the menopause stage.
Losing weight during menopause can be challenging, but a combination of regular exercise and a balanced diet can help, says Nair. This is what you can do to lose the extra kilos:
1. Cardio exercises
Keep busy with activities that can increase your heart rate. So, you can jog, walk briskly, ride a bike, swim or even dance. aarncolson5458/fitness/staying-fit/9-health-benefits-of-cardio-workout-for-a-fitter-and-longer-life/”>Cardiovascular exercises help burn calories and improve overall cardiovascular health.
2. Strength training
Do exercises like aarncolson5458/how-to/here-is-a-5-step-process-to-learn-squats/”>squats, lunges, and push-ups to build muscle mass. Increasing muscle mass is good for you as it can help speed up your metabolism and burn more calories even at rest.
Pilates focuses on core strength and stability, which can help with posture, balance, and muscle toning, says Nair.
Exercises to avoid during menopause
During menopause, you may not only experience certain physical changes, but also health problems. This could make some exercises less suitable or potentially risky. Here are some exercises that women should consider avoiding or modifying during menopause:
1. High impact exercises
Activities such as running or jumping can put excessive stress on the joints, which could increase the risk of injury or exacerbate joint problems that may be common during menopause.
2. Lifting heavy weights
While strength training is beneficial, heavy lifting without proper form and supervision can put stress on the joints and increase the risk of injury, especially if joint or bone health issues exist, Nair says.
3. Extreme or intense workouts
Overdoing high-intensity exercise or pushing your body too hard can lead to elevated cortisol levels, which could interfere with hormonal balance during menopause.
4. Exercising in extreme temperatures
During menopause, women may experience hot flashes and increased sensitivity to temperature changes. Exercising in extreme heat can worsen these symptoms and potentially lead to dehydration.
5. Abdominal or abdominal crunches
Some women may experience pelvic floor weakness during menopause, and traditional abdominal exercises, such as sit-ups, can put additional stress on the pelvic region, which could worsen pelvic floor problems.
While choosing the right exercise to lose weight, don’t forget to eat healthy.
The post aarncolson5458/fitness/weight-loss/tips-to-loe-weight-gain-during-menopause/”>Did you gain weight during menopause? Here’s How to Lose Extra Pounds appeared first on aarncolson5458