Lose Hormonal Weight Gain - Burn Stubborn Menopause Tummy
Hot flashes, night sweats, weight gain, moodiness, sleeplessness, bloating, low sex drive and ugh…vaginal dryness. Welcome to menopause (yay!).
Many women feel like their ‘glory days' are over the moment menopause hits. Thankfully, that's not true.
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Hormonal changes as we age can lead to extra weight around the middle. Stay healthy and fit with GYM IN A BOX CoreWrap!
Weight gain may feel like it’s inevitable once you’ve entered your fourth decade, but the truth is, it doesn’t necessarily have to be. Natural hormonal changes mean you may experience symptoms of menopause, such as hot flashes, night sweats, and mood swings, but you shouldn't fatalistically accept that the number on the bathroom scale will skyrocket, too.
Here’s what’s going on with your body if elastic waistbands are now your go-to fashion choice: Weight distribution changes as you hit menopause, with the added pounds accumulating right around your belly. “I named the extra fat that collects around your middle the ‘menopot,’” says Pamela Peeke, MD, MPH, author of Body for Life for Women.
Before, during, and after menopause, your estrogen levels begin to wane and your metabolism slows, making it more difficult for you to lose weight, particularly around your middle. And belly fat isn’t just annoying — it’s also unhealthy. A study published in the journal Menopause found that menopausal weight accumulation around the middle — even if you haven’t gained a single pound — puts you greater risk for cardiovascular disease. “It’s a fact of life that both men and women gain weight as they age, but we can take action to combat it,” says Stephanie Faubion, MD, medical director of the North American Menopause Society director of the Mayo Clinic Center for Women’s Health in Jacksonville, Florida. “It can be hard, but it is possible to do it.
The formula is simple: The longer your body’s in motion, the more calories your body will burn. One low-effort way to do that? “Stay as vertical as possible throughout the day,” Peeke says. Not only will that increase calorie burn, it can also help prevent other health problems. A study published in the journal Obesity found that prolonged sitting is connected to higher levels of abdominal fat, as well as fat that’s accumulated around the liver, which increases risk for type 2 diabetes and heart disease.
Staying vertical isn’t exactly the same as breaking out a full-on sweat (although it’s great when you can do that too). To stay upright and moving more often, stand and pace when you’re on the phone; go upstairs to chat with a family member instead of texting them; or park further from the front door of the places you’re going, so you’ll get more steps in.
And if your job has you sitting in front of a computer all day, try a standing desk (along with taking breaks to move around). Research published in the International Journal of Workplace Health Management found that workers with standing desks reported significantly less sedentary behavior and had less upper back, shoulder, and neck discomfort, too. And a review published in the European Journal of Preventive Cardiology examined studies on standing desks and found that a person who weighs roughly 143 pounds could potentially burn 54 calories a day by standing — instead of sitting — for six hours.
Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training.
What you want to employ now is high-intensity interval training (HIIT). Basically that means that moderate levels of exercise are interspersed with high intensity intervals throughout the week.
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The Centers for Disease Control and Prevention (CDC) recommends that all adults need at least 150 minutes of moderate-intensity aerobic activity every week and two or more days a week of muscle-strengthening activities that work all of the major muscle groups, like the legs, hips, back, abdomen, chest, shoulders, and arms. If you take the HIIT approach, you should tailor your overall exercise routine to aim for an equivalent mix of moderate and high intensity exercise every week, along with those same two days of strength training. “
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