Monday, May 30, 2011

Top 10 tips to deal with the increase in weight in menopause

at 6:39 AM

Because it is feared that the muffin top creeps so often about women in mid-life? Our body shape changes often in our forties and fifties, but gain weight in menopause should not be inevitable. Here are 10 tips to help you get toned and healthy body, through menopause and beyond.

Tip # 1: understand what is menopause Menopause is a natural step in the life of every woman, which occurs when hormone levels decline ovulation decreases and then ends and menstruation ceases. Menopause is not a disease, or something to be feared. Leaving the worries of fertility and parenting young people behind it can be a liberating moment, when you can rediscover who you are and what you want, in this new phase of life. If you can see your menopause in these terms, you are less likely to be troubled by changes in the shape of your body, which are simply part of this time wide brought and potentially rewarding life.

Tip # 2: learn to recognize the signs of menopause Subtle hormonal changes may begin since your thirties. Time to face the menopausal weight gain is when you notice first of all a change in your weight or shape-and which may be earlier than expected. A change in body weight not necessarily be accompanied by other signs of menopause, which are easier to locate, as flashes or irregular menstruation. It is never too early to take measures to control the excessive weight gain.

Tip # 3: understand why weight is so easily during menopause Is not purely because your life is that bit more sedentary, or you're piling your plate too generously. Hormones are released at the root of menopausal weight gain, in particular cortisol when it is under stress. If you're juggling work partners, children, aging parents, health problems, money worries ... then you are under stress, and the body responds with the release of cortisol, which in turn requires abuses in fat and sweet ' comfort foods ' and then makes things worse by encouraging your body to lay down fat deposits behind your navel.

Tip # 4 achieving weight loss in menopause calls for a three-pronged attack Adapt your habits: go for fresh food, garbage and regular small meals. Get active: exercise in a range of different ways and make exercise a regular part of your life. De-stress: learn to relax and chill-out and keep your angst explode.

Tip # 5: exercise to lose weight If you increase the amount of exercise you do and you don't just burn more calories, improve your mood and your long-term health. Exercise is a key fundamental for the well-being, and is a vital part of your weight loss regime of menopause.

Tip # 6: use strength training exercises, strength training is a vital part of your strategy for eligibility in mid-life. Many women think that it is sufficient to run a class one week a step, or walk briskly to work every day. But from these types of aerobic exercise with strength training, weight lifting, yoga and Pilates, you set yourself for success. Strength training or resistance exercises, build muscle, and muscle is wonderful stuff for middle-aged women. It burns calories in a much more efficient than the same weight of body fat. And makes you stronger, it strengthens bones and revving up the metabolism. Muscle mass decreases with age, but with exercise, it is possible to completely prevent this loss. Is a must if you want to lead a healthy and active life, for many, many years to come.

Tip # 7 includes aerobic exercise and weight bearing exercises Aerobic exercise such as jogging, brisk walking or jumping, has a lot of health benefits. And improves your overall health, reduces the risk of heart disease and some types of cancer and is great for lifting your mood. Do some aerobic exercise regularly, alongside your strength training exercises. Many types of aerobic exercise are also weight bearing-think of jogging, dance or tennis courts--and these are another important part of your health plan, strengthen bones and reduce the risk of fractures in adulthood, thus keeping you mobile.

Tip # 8 Stop diet They spent their lives going on and off diets, lose weight, then slowly but surely put it back on? Whenever you embark on a diet regime, are you saying your body that food is in short supply. The body, you don't want to starve, responds by slowing down the metabolism, desperately hanging on to your existing weight and instruct you eat whenever you have the opportunity-which is what causes those uncontrolled binges that recognize all dietitians. The answer to a menopausal weight gain are not restrictive diet in some low-anything. Instead ...

Tip # 9: check your menopause diet It's not so much what you eat in this moment of life is what you eat. Yes, of course should be eating healthy, including plenty of fruits and vegetables, proteins and carbohydrates. You must reduce the junk food, but you don't have to deprive yourself of everything you love. The purpose of eating several small meals a day, rather than a couple of those huge. And consume just enough to satisfy your hunger-think of how much food you can hold in your hand that is concave, and a portion of good size. Eating this way-and the addition of regular exercise to the equation-you will not feel cheated of your favorite foods because you can have them, but in small quantities.

Tip # 10 reduce the symptoms of stress Remember that stress causes the release of hormones that make your body to store fat in the belly. Address your stress by delegation or sharing of domestic responsibilities, reviewing your schedule daily and weekly to see where you might cut some slack and making it a priority to idle time for yourself and not a luxury often forgotten. Add relievers stress in your life – meditation, massages, enjoyable hobby, time alone, the relaxation time with those you love-whatever makes you feel rested and recharged. This is self-indulgent, but highly required both for the sake of your life and your long-term health.

Gaining weight in menopause is not a given. Follow these tips and make taking care of yourself and your health priorities. Build the future long-term healthy and happy that you deserve.

Learn why it is difficult to get that elusive, weight loss in menopause, and how you can manage menopause and keep middle-aged belly fat at Bay on the site of Elizabeth Martyn

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