Many women experience weight gain as a side effect to menopause. During this transition, your body is desperately trying to deal with a reduction in estrogen, and as a result, you are likely to see a few extra pounds added to your frame.
The worst part of this news is that women are not always using best practices when they attempt to lose this added weight during postmenopause. This can be dangerous since menopause leaves a woman’s body susceptible to many risks including osteoporosis and heart disease.
Fortunately, by making small changes to your diet and exercise routine, you can lose the weight in a way that is truly healthy for a postmenopausal woman.
Focus on Healthy Fats
Women often find themselves reaching for “fat-free” foods because they appear to be a healthy choice. The reality of the situation is that these foods often contain outrageous amounts of sugar in place of these fats.
Fat in food is not necessarily a bad thing. Nourishing your body with minimally-processed sources of fat such as nuts, fish, and fresh produce helps to fight a number of health conditions including heart disease and colon cancer.
Calm Down on the Calcium
It is common knowledge that the process of menopause causes bone density to decline. For this reason, many women dealing with menopause make sure that they are eating lots of calcium-rich foods in addition to taking calcium supplements.
While it is wise to combat bone density decay, there are other risks associated with having too much calcium in the body. Overloading your body with calcium can cause multiple health issues such as:
- Abdominal pain
- Excessive urination
- Loss of appetite
- Feelings of depression
- Impaired memory or forgetfulness
- Kidney stones
- Nausea or vomiting
- Bone and joint pain
Stick with the Recommended Serving Size
This rule applies to absolutely anybody out there looking to lose weight, but it is of particular importance to women experiencing postmenopause in regards to the recommended serving size of alcoholic beverages.
We have all been guilty of drinking more than the one glass recommended by the American Heart Association, but do you actually know how many ounces make up this single glass? Only 4. Beer has a serving size of 12 ounces, while hard liquor is only 1.5 ounces. Keep these numbers in mind the next time you mix yourself a cocktail.
Try a New Workout Routine
Proper diet and exercise are the hallmarks of healthy weight loss and weight management. However, you may find it much harder to lose the weight during postmenopause with your regular workout routine.
Menopause changes your metabolism, and as a result, once tried and true exercises may not be as effective any more. Thankfully, there is an endless supply of other workout techniques that you can utilize instead.
It is typically best to focus on increasing your muscle strength. This will not only improve your figure, but will also help to keep your body healthy and strong. A good way to ease into weight training is to begin with resistance bands.
There is no reason as to why you need to go through this journey alone. Your physician can assist you by giving you information and advice on which foods would be best for you, while also checking to make sure that the intensity of your new workout routine is safe.
To consult with one of the menopause management professionals here at Genesee Valley Obstetrics & Gynecology, please call our office today at (585) 641-0399, or fill out our secure online form to schedule your appointment.