How to Avoid Weight Gain During Menopause!

How to Avoid Weight Gain in Menopause is one of the issues that most torment a large part of women  who are going through or will go through Menopause . Also, unwanted weight gain can be disappointing at any age. For women, Menopause  is an inevitable stage in their lives. It can cause unwanted weight gain  , especially around the abdomen.

As we age, metabolism  slows down and this factor can contribute to the excess weight  women  gain during Menopause . Women may not be able to escape these natural changes that take place in their bodies . However, one of the symptoms – Weight Gain – can be prevented in several ways. So check out now  How to Avoid Weight Gain During Menopause:

To Avoid Menopause Weight Gain Have a Healthy Diet:  Whether you haveMenopause or not, adiet always promotes healthy living. This is applicable even as you get older. According to one study, olderwomenfruits and vegetables and decreased their intake of desserts, sugary drinks, meat and cheese were able to manage theirweight over time.

Another study linked self-monitoring and eating-related behaviors with weight loss . The study was conducted with 123 overweight and obese postmenopausal women. These women  underwent a 12-month weight loss plan. It was found that eating meals correctly and healthily was associated with greater weight loss , while skipping meals and eating out of hours were associated with a lesser amount of weight loss.

Avoid  crash diets . Such a diet involves writing down the amount of food  you consume in a short period of time. Due to the changes in your body , this will result in more weight gain  when you start eating normally after finishing this diet .

To Avoid Weight Gain During Menopause Practice Physical Activities:  Exercise is essential for all of us, regardless of age. Exercise has a more powerful influence on a woman  ‘s body fat  during menopause  than hormone replacement therapy. There are three physical activities that will benefit the bodies  of older women.

• Aerobic conditioning for heart health and calorie burning (like walking, biking, swimming and aerobics)
• Strength training for muscles, bones and metabolism (such as dumbbells, weight  machines  and exercise bands)
  Stretching flexible muscles and fluid movements (such as stretching, yoga and Pilates)
• It is important to keep in mind that a warm-up of at least ten minutes is essential before starting any of the exercises.

An important piece of information to keep in mind is that a gradual warm-up of at least ten minutes is essential before starting any exercise . One study established the benefits of strength training for older adults.

If strength training exercises are performed regularly, they can build muscle strength and muscle mass and maintain bone density. These exercises  also have the ability to minimize the risk of osteoporosis.

To Prevent Menopause Weight Gain  Get a Good Night’s Sleep:  It can be difficult for mostwomen who are going throughmenopause to get a good night’ssleep. Symptoms ofMenopause, including hot flashes and excessive sweating, is sleep disturbance.

There is a relationship between sleep patterns and their effects on fat burning systems , which regulate weight . There is evidence that sleep disorders have negative effects on eating habits, such as emotional eating and binge eating. Follow these habits to improve your sleep  at night during Menopause .

• Avoid nicotine, caffeine and alcohol, especially before bedtime.
• Avoid large meals before bedtime.
• Wear light clothing to improve sleep efficiency . Also, avoid heavy, insulating blankets and open windows or turn on a fan or air conditioner for air circulation.

While these practices can reduce Weight Gain During Menopause , always consult your doctor before changing your diet  or joining a fitness plan.