How much weight do women gain during menopause?

The average woman gains between 10 and 20 pounds during menopause. Before menopause, the excess weight gained is distributed evenly over the thighs,  abnehmen in den Wechseljahren hips, arms and legs. Before and during menopause, excess fat is stored on the abdomen, resulting in an “apple” body shape. Most women are very unhappy about this occurrence and often lead them to lose weight during menopause.

However, the woman’s appearance after gaining weight is only one of her problems. It has been proven that people who carry excess weight on their stomach are more likely to suffer from coronary artery disease and diabetes. Coupled with this, all obese women are more prone to high cholesterol and breast cancer.

The good news is that weight can be lost by following a sensible, nutritious weight loss plan. “Fad” and “crash” diets are bad news at the best of times, but it’s even more important that you avoid such diets during menopause. Stay away from diets that advocate cutting out an entire food group like carbs or fats, or those that encourage fasting, or eat weird food combinations like apple cider vinegar or syrup and water. These don’t work! Yes, you can lose a few pounds in the short term since much of it is water, but when the body goes into starvation mode it will snag every last calorie it can. Plus, once you start eating a “normal” diet (and let’s be honest, none of us can stick to one of those weird diets for long!), you’ll soon gain weight again, and more often than not you’ll end up heavier than you were before begun. I’m sure you’ve heard this many times, but these diets that offer very fast weight loss sure look tempting, don’t they?

Since menopause is a time of major changes in a woman’s body, it makes perfect sense that when attempting to lose weight during menopause, you follow a proven plan that still yields satisfactory weight loss, but weight loss that represents fat loss and not water or, even worse, muscle breakdown.

MAKE SOME LIFESTYLE CHANGES SO YOU FEEL BETTER AND LIVE LONGER

Get stronger bones

Every third woman develops osteoporosis after the menopause. It is important that a strong bone foundation is established from an early age. However, there are steps you can take at any age to improve bone health.

• Exercise – Regular weight-bearing exercise, such as running, dancing, or walking, helps strengthen and regenerate bones
• Eat calcium-rich foods – low-fat milk, yogurt, cheese, broccoli, and fatty fish with bones (like canned salmon) are good sources
• Add a dietary supplement – Consider taking a chewable or liquid calcium supplement. Ask your doctor if you are not sure

Combat pain and discomfort

As we age, joints become stiffer and sometimes painful. While this may seem inevitable, there is a lot we can do to reduce or even prevent the pain.

• Increase your antioxidant intake – Fruits and vegetables are great sources of antioxidants. Consume at least 5 servings daily. You can also consider an antioxidant supplement
• Oil Your Joints – Take a daily fish oil supplement including cod liver oil

Keep your heart healthy

The good news is that heart disease is largely preventable. Follow the steps below to ensure you keep risks to a minimum.

• Reduce saturated fats – Eat more oily fish such as mackerel, salmon and sardines. These fish contain good fats that help lower your cholesterol levels
• Avoid eating salt – Salt raises your blood pressure, so avoid adding it during cooking and don’t add it to foods on your plate
• Eat foods that lower blood pressure – fresh fruits and vegetables are high in magnesium and potassium, both of which are important for heart health
• Eat oats – Oats contain soluble fiber, which may help lower cholesterol levels

avoid diabetes

More and more people are getting this life-threatening disease at a younger age. Being overweight increases your risk significantly – even more so if a lot of the weight is carried on your stomach, as is common for women going through the menopause.

• Keep Blood Sugar Even – Eat small meals, little and often and avoid foods high in sugar. Watch out for caffeinated drinks. A chromium supplement can stimulate your body to get rid of excess sugar, as can cinnamon
• Exercise – Even a short, brisk walk after a main meal can help lower blood sugar

Improve your brain power

• Coping with Stress – High levels of stress hormones can cause minor brain damage. Deep breathing and meditation can help. If you are under a lot of stress, seek professional help
• Get a blood test – A simple test can reveal high levels of homocysteine, a substance that can contribute to memory loss. If levels are high, there are steps you can take to bring them down, including increasing your B vitamin intake
• Train your brain – crosswords, sudoku and puzzles. Try a portable brain training type game

Reduce your weight to a healthy level

This is probably the most important thing you can do for yourself. Taking steps to lose weight during menopause will erase many of the other problems that can be associated with aging.

You obviously feel a lot better when your clothes fit well and you look good. However, these reasons for losing weight during menopause seem almost insignificant compared to the health benefits of losing weight. There is no point in losing masses of weight only to find that the methods you have used to lose weight have caused significant health problems, which is why it is absolutely essential that you follow a healthy plan that is tailored to your personal needs is tailored and will improve your health wellbeing while reducing your unwanted body fat.

You can check out a healthy weight loss plan perfect for menopausal women here. If followed, you will lose weight. It includes online tools to help you create was sind Wechseljahre your own diet with over 40,000 combinations and provides specific tips and information to help you lose weight during menopause. The plan focuses on helping you lose body fat rather than water or muscle. When used correctly, you will lose up to 5 pounds of weight per week, 2 pounds of which is pure fat

The plan comes with a 100% ironclad money-back guarantee if you don’t get the results you want. In addition, there is a FREE TOOL to calculate your potential weight loss.

0