Menopause weight gain: How to prevent?

Menopause and weight gain: do they always go together? The fact is that menopausal weight gain is a common phenomenon. About 30% of women aged 50 to 59 are not only overweight but also obese at menopause. Gaining weight will lead to many health risks. Exercise is the best measure not only to help lose weight but also to improve health in the late afternoon.

Many risks of weight gain at menopause are due to high blood pressure, cardiovascular disease, diabetes,....If you have a lot of fat in your waistline, your risk of these health problems will be higher. Unfortunately, with menopause, your waistline tends to get bigger. If you have a waist circumference greater than 60cm, it's time to take measures to control your weight and reduce your waist size.

What makes it so difficult to lose weight during menopause? It may be due to factors related to menopause and aging.
Effects of estrogen on menopause : In animal studies, estrogen seems to help control body weight. With lower estrogen levels, experimental animals tended to eat more and be less physically active. Reduced estrogen can also decrease metabolic rate and the rate at which the body converts stored energy into working energy. Maybe the same thing happens to women when estrogen levels drop after menopause.
Some evidence shows that estrogen hormone therapy increases resting metabolic rate in women, helping to slow weight gain. A lack of estrogen can also make the body less efficient at using starches and sugars in the blood, increasing fat storage and making weight loss more difficult.
Other age-related factors
Menopause and weight gain appear to be related. As women age, many other changes occur that also contribute to weight gain. Example:
You are less physically active or able to exercise: 60% of adults are not physically active enough, and this increases with age. You lose muscle mass, which lowers your resting metabolism, making it easier for you to gain weight. Due to reduced energy consumption during exercise: To use the same amount of energy as in the past and achieve the effect of weight loss, you need to increase the time

The more active you are, the less likely you are to gain weight. One study found that people who did aerobic exercise for 10 minutes or more a day had a waist circumference that was 15cm smaller than those who didn't exercise. It's important to maintain exercise while you're trying to lose weight - as well as after you've lost it. This is a very important factor for weight loss and weight maintenance after weight loss.

Exercise has many other benefits besides weight loss, including:
Lower risk of osteoporosis Reduces risk of metabolic syndrome, heart attack and other cardiovascular diseases Improves insulin resistance Keeps joints and strong muscles Helps bowels function properly Relieves depression and anxiety Improves overall health

What exercises best help you lose and maintain weight after menopause?
Strength training: helps build muscle mass and improves metabolism. Strength training also helps you maintain bone mass. Because you lose some muscle mass as you age, do strength training exercises to maintain it. If you've never worked out before, aim for about two to three times a week. Examples include weight training, yoga, running, or gardening. Aerobic exercise is good for the heart and lungs. Walking is one of the best options, because you can maintain this form of exercise anywhere, anytime. Other exercises like aerobics, swimming, cycling, aerobics, tennis and dance. You should get at least 30 minutes of moderate exercise each day. It is best to maintain all days of the week. Whenever you can, try to be physically active and incorporate activities into your day: washing the car, playing hide and seek with your grandchildren, playing ping pong, etc.

Before you start exercising:
Discuss with your doctor what you plan to do and the exercises you choose to do. Find a workout buddy to keep you motivated. Buy the right training shoes: buy the right pair for your exercises. Warm up for at least 10 minutes to warm up before starting to exercise. Choose a gentle activity to warm up to. Before you exercise, try to stretch the muscles. If you have any new pain during exercise, stop and get proper rest. Gradually increase the distance, length, or intensity of your workout. Do different exercises so you don't get bored and keep your body challenged. For best exercise results, combine exercise efforts with a good diet. Here are a few tips:
Choose whole grains, fruits, vegetables and lean protein. Stay away from processed foods. Create a food diary or or use smart apps for your mobile phone or computer to calculate how many calories you should eat. Don't eat too late in the evening. When you eat out, take half of your meal home with you and don't overeat. Eat smaller amounts but more often. Vinmec International General Hospital now offers customers the Pre-Menopausal Health Checkup and Counseling Package - a completely new package in Vietnam proposed by Vinmec. Packages to help customers:
Examination and consultation with a gynecologist Perform tests to assess hormonal status

Reference source: webmd.com