Your Full Guide To Prevent Perimenopause Weight Gain & Lose The Extra Weight
Post Date: November 23, 2017
Your maturity starts with a peak of fertility “Premenopausal” or what the doctors always say “women’s reproductive life” due to the beginning of the menstrual period.
It usually starts by the age of 12 years and ends by the age of 40s or 50s where within this period women enter another phases or stages.
The peak of fertility starts to slow down and decreases by aging; this is due to some hormonal disturbance that occurs in our bodies as we age!
This stage is supposed to occur anytime between her mid-30s and early 40s.
This stage is said to call “Perimenopause” or “Around menopause” where, it is characterized by many symptoms such as menstrual cycle changes, mood swing associated with depression, sleep interruptions due to the effect of hot flashes, and excessive weight gain.
Weight gain is what affects ourselves in many different perspectives; physiologically, psychologically, mentally, and physically!
Most of the people thought that weight gain is due to eating too much and they start to blame themselves for eating lots of food!
Indeed, food is one of weight gain reasons however, you should search for other factors that force you to eat more in addition to search more about ways to increase the metabolism rate.
Weight gain is controllable because if you follow few healthy tips you will immediately lose weight and you will also gain a healthy lifestyle, not regimen, therefore, you will enjoy having a life free of any aging diseases.
If you managed the perimenopause stage through changing your lifestyle into a better healthy one, you will definitely enter your “Menopause stage” peacefully.
Menopause stage is when you a woman hasn’t had a menstrual period for 12 months, this is usually occurring at the age of 49-52 years.
As we said, weight gain affects us in many different ways, therefore, in this article, we will provide you a full guide on how to lose weight or prevent weight gain during the perimenopause stage and how to create a healthy lifestyle and prevent troubles that are associated with perimenopause and menopause stage. Keep reading…scroll more
Eat less and eat the right foods
Well, we don’t prefer at all the idea of cutting down all the foodstuff in order to lose weight because it is completely wrong!
This way is all about depriving your body of everything even the important one, as a result, you may get affected by anemia, you may feel dizziness all the time, and sometimes, depression.
As we age, we usually need 200 fewer Calories per day in our 50s than in our 30s.
Moreover, your body is always in a deep need for a good quantity of food in order to burn more calories!
However, the type of food you consume is what definitely matters. Therefore, you should consume more of;
Vegetables and fruits
The balanced diet always starts with the consumption of vegetables and fruits because of their ability to give you the feeling of the full stomach while they have few calories!
The presence of considerable amount of water and fiber is the secrete behind its ability to so.
Moreover, fibers have another role which is the balancing of sugar level in your blood, therefore, keeping the energy level at its optimum.
Vegetables and fruits have also antioxidants and vitamins that help prevent you from postmenopausal diseases such as heart diseases, Alzheimer’s, and slow down the aging process that usually associates with undesired conditions.
Indeed, you should include a considerable amount of proteins within your lifestyle in form of leaner protein such as eggs, legumes, vegetarian alternatives such as tofu, soybeans or tempeh instead of high-fat proteins in order to keep balance with your calories goal.
The idea of including proteins in your daily dietary is to keep your muscle mass into balance and strength due to the noticeable reduction that occurs whenever you enter your menopause state.
As we age, as we enter the perimenopause weight gain stage; the calcium level in your body decrease!
Then, why? Because the estrogen hormone that responsible for maintaining bone strength drop resulting in bone loss.
Therefore, you should increase calcium sources such as milk, broccoli, almonds, dark greens, beans, yogurt for your dietary.
Omega-3 fatty acids
perimenopause weight gain stage is almost characterized by depression state that always keeps you in a bad mood and may drive you to eat more and gain more weight, therefore, it is important to include omega-3 fatty acid sources that help decrease the depression state.
Keeping a balance between the previously mentioned elements and avoiding skipping meals will definitely help you to slow down the weight gain…
keep tracking the rest of tips! Just one more scroll down.
Keep your metabolism activity under control
As we age, our metabolism rate always slow down naturally, as a result, our bodies burn fewer calories.
Therefore, it is important to keep your eyes on what you eat and to increase the number of healthy meals all over the day in order to increase the metabolism rate and hence, increase calories burn.
Reduce the risk of weight gain and diabetes through reducing sugars!
As we said, changes that are associated with perimenopause stage are many this is due to the massive hormonal disturbance occur that usually affect how your cells respond to insulin!
As a result, a massive disturbance occurs in the blood sugar levels.
According to the statistics, “women who gain weight during perimenopause and menopause, and after menopause is at higher risk of developing metabolic syndrome and/or type 2 diabetes.
For women who already have diabetes, those who gain weight during perimenopause and menopause, and after menopause are much more likely to need an increased dosage of insulin or oral meds to manage their diabetes.”
Therefore, it is important to decrease the amount of sugar-sweetened beverages and candies such as cookies, pies, cakes, soft drinks, juices, energy drinks, flavored waters, ice-creams, and doughnuts!
This is to avoid both weight gain through reducing the amount of calories consumption and diabetes disease diabetes disease as well.
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Whatever your age, stop drinking alcohol…it is destructive!
Generally, alcohol is destructive by all means at any age category.
It has been proved that there is a relationship between consuming alcohol and weight gain!
At the perimenopause stage, your body is definitely susceptible to weight gain, therefore, you should limit all the factors that stimulate your weight gain.
A cup of alcohol can do more in a little time…the alcohol you drink is usually broken down into acetate!
The problem is that your body consumes all of its energy to burn acetate before any kind of food or drinks, therefore, fats are accumulated causing weight gain.
Exercising is the best solution for weight loss
According to fitness expert Maria Luque, it has been advised that “women in perimenopause exercise 60 minutes each day to prevent weight gain”.
Perform cardio exercise at a moderate intensity, or 50 percent to 70 percent of your target heart rate, and engage in resistance training or Pilates to support healthy bone density, recommends Luque.”
If you don’t have time for aerobic sessions so you should at least jog and move your body; you can play your favorite playlist and jog around your home for only 30 minutes, this will you to regulate your breathing rates “Taking more oxygen”.
Therefore, help you to burn more calories. Moreover, it will help decrease your risk of breast cancer, reduce your risk of diabetes, high blood pressure, boost your mood, and strengthen the cardiac muscles
As a result, minimizing the heart diseases associated with weight gain and aging.
You can also do some aerobic activities either at home or gym and include some resistance workouts and stretching activities within your training sessions that will act on the weight gain problem, provide you flexibility, and reduce muscles pain that is associated with perimenopause stage.
Although people always blame food for being the reason for their weight gain, however, food is the direct-known reason! You should also search more about what can force you to eat vigorously?
The answers are many in this case due to the hormonal disturbance that totally affects your whole body for example depression, or swing mood that both can force you to eat more!
Therefore, you can also work on those factors too by practicing “Yoga” that can help you to rid yourself of stress, or depression that is associated with perimenopause stage.
Based on research entitled “Yoga: An Evidence-Based Prescription for Menopausal Symptoms”, that is published by the Journal of the North American Menopause Society, it has been found that
“ 120 women in the study (they were between 40-50 years old) experiencing menopausal symptoms followed a regime of five 60-minute yoga sessions for eight weeks had a significant reduction in menopausal symptoms. The study also showed that they also increased their concentration and attention spans.”
Another study was published by Roosevelt University Stress Institute in Chicago, it has been found that
“Yoga stretches reduced physical stress while increasing physical relaxation.”
According to a review published in the Environmental Science and Technology, it has been stated that “While all exercise raises your fitness and feel-good endorphin levels, breaking a sweat outside has been shown to increase energy and positive thinking while slashing tension, anger, and depression even better than indoor exercising”
Put yourself as priority number one!
Well, you have been a perfect giver for everyone; for your parents, for your children, for your work.
However, it is the time for yourself and you shouldn’t be ashamed to do so. It is the time to consider yourself on the top of your priorities list.
Therefore, you should determine some time to read a book, to exercise daily, watch your favorite series..
And to spend more with people you love and seek support whenever you need; they will encourage you to follow a healthy lifestyle.
Sleep interruptions could hinder your weight loss plans…
The hormonal disturbance that occurs in our bodies during the perimenopause is clearly associated with sleep dissatisfaction…how?
Due to the instant feeling of heat and sometimes, red faces that are associated with sweating that occur during night “Hot Flashes” which cause sleep interruptions!
Sleep interruptions or disturbance have a direct effect on weight gain, and mood changes, therefore, it is recommended to talk to your gynecologist in order to provide you some hormonal medications that may help reduce these symptoms.
Or as we said, yoga will help! Based on research, it has been found that “Mind-body practices that can help with sleep include qigong, taichi, mindfulness meditation and guided imagery (Frame 8c Alexander 2013).
A study of 44 women by Brazilian researchers from the Universidade Federal de Sao Paulo found that a specific sequence of yoga therapy that included a blend of kundalini yoga, postures, bellows breathing, Tibetan energy techniques and yoga nidra helped some women improve their quality of life and have less insomnia than women in a control group (Afonso et al. 2012).
Study limitations included lack of adequate randomization and a high risk of bias (Cramer et al. 2012). While more research is needed, it’s fair to say an emphasis on the relaxation aspects of yogic practice may be helpful for women with sleep issues.”
ACV or lemon water could be a solution for your weight gain
Start your morning with a glass of a mixture of apple cider vinegar and cinnamon with warm water or lemon with warm water…why?
Because the acidity of either will help your body to stimulate a natural detoxification process.
Therefore, helping your body to get rid of toxins, burn your belly fats, and give you the energy to start your day with!
Finally, we should mention the frequently asked question which is;
“Can Hormone Replacement Therapy Stop Weight Gain?”
The answer of this question is mainly dependent on many factors and only your physician will have the right answer for you.
However, Based on a study entitled Weight gain and hormone replacement therapy: are women’s fears justified? it has been found that
“The menopause is associated with a decrease in the resting metabolic rate that reduces the utilization of calories and hence increases body weight. A number of studies have shown that weight gain is greatest in the peri-menopausal years.
There also appears to be a redistribution of fat mass at the time of the menopause, with an increase in the waist-to-hip ratio. Although it is a common belief that HRT inevitably causes weight gain, available evidence suggests that this is not true. Indeed, some HRT regimens, such as continuous 17beta-oestradiol 2 mg/day combined with sequential dydrogesterone 10 mg/day for 14 days/cycle (Femoston), may actually help to prevent an increase in body fat mass and fat redistribution.
Informing women about the effects of the menopause on body weight/fat distribution and the potential beneficial effects of some HRT regimens should help to improve HRT compliance.”
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