Understanding Mid-Life Weight Gain in Women
Kamau Austin
Are you finding that your favorite jeans are feeling a bit tight? Notice a bit more spread around your mid-section? Welcome to middle age. If you are between the ages of 35-55 you're probably going through the stage right before menopause known as peri-menopause.
This transitional stage is characterized by a decrease in the hormones that allow a woman to have a baby. As we move out of the reproductive phase of life we tend to gain weight. The weight gain of middle age is different from the way we may have gained weight before.
As younger women, we probably gained weight in the hips, butt, and thighs. The weight gain of middle age situates itself in the tummy area. And doctor's have found that weight that is located the mid-section puts us at a greater risk for other diseases that tend to arrive with middle age.
Many women decide to do something about the gradual weight gain associated with middle age because of how they look, But there is an increased risk of both type-2 diabetes and heart disease for people who carry their excess weight in their midsection. There is general agreement among health care professionals that health risks increase as weight goes up.
Causes of weight gain in Middle age can include:
- Reduction in physical activity: Middle aged women tend to exercise less than younger women. This may be due to the multiple demands on their time. During this time of life women may find themselves responsible for both children, spouses and in many cases their aging parents. Sandwiched between competing responsibilities, a lot of middle aged women find that they have little time to really take good care of themselves. Sometimes an exercise program is among the first things that we give up when pressed for time.
- Overeating: Stress from the many demands of modern life cause a lot of women to seek solace in food. Without even noticing we can start to see food as a reward during times when we don't have the time to seek rewards in more productive ways. Busy schedules cause us to skip meals and then we allow ourselves to get famished and eat the first thing that is available; often, over-processed, fattening fast food.
- Slower metabolism: As we age the number of calories needed to support our weight decreases. We can actually gain weight while virtually eating the same number of calories as we've always eaten. And the less active we are the fewer calories it takes to sustain our weight. Because muscle burns more calories than fat, people who are less active have less muscle mass and therefore need fewer calories to maintain their weight.
On the average women who are pre-menopausal gain an average of 1.5 lbs per year in the years leading up to menopause even without increasing their caloric intake.
How to lose weight. There are a few simple steps you can do that will, over time, cause a dramatic reduction in your weight. Of course before undertaking a major change in your diet or exercise level you should talk it over with your health care provider. - Increase your physical activity: Exercising regularly will help you to keep your weight under control. Exercise does so much for us health wise, in addition to making us feel good. Two types of exercise are needed to help control weight.
- Aerobic exercise increases your metabolic rate which means that your body will process the food you take in more efficiently. You can actually eat the same amount of food and lose weight. Aerobic exercise helps you burn fat as well, so your body will have more toned appearance.
- Strength training increases your muscle mass, and also raises your metabolism and strengthens your bones. Since our bones tend to weaken as we age strength training has brings added benefits to middle aged women in the form of protection against osteoporosis.
- Eat healthy: You may find that changing to a diet lower in fats and bad carbohydrates will help you lose weight. Good lean protein and fresh vegetables provide a solid base for a healthy body.
- The right supplements. If You experience the above symptoms look into supplements like Zalestra. Its maker claims it is a specifically formulated supplement for pre-menopausal women struggling with weight gain and changing hormones. Zalestra also purports to relieve menopausal symptoms, increases energy and enhances your mood. For more information on Zalestra go to http://www.bodestore.com/zalestra.html.
About the author:
Stephanie McIntyre and Kamau Austin are health and fitness
enthusiasts and advocates. They write on a regular basis on
timeless health and fitness tips at the Fit After Forty Blog.
See more useful health and fitness news and tips at...
http://www.healthandfitnessvitality.com/blogs/fitnessblog.htm
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