A largely accepted myth in American culture is, with menopause, comes midlife weight gain. Many people have gone through their midlife stage thinking there was no way to avoid gaining weight and they might as well accept it. This isn’t true, however.
“There’s no strong data to show that weight gain is related to menopause,” says Margery Gass, MD, executive director of the North American Menopause Society. “There are age-related weight changes that affect everyone, men and women.” For example, a slowing metabolism makes it harder to lose weight, and women need to eat less and exercise more just to maintain their weight. Hormonal changes can make it difficult to stick to a healthy weight, but they don’t cause weight gain, Gass says.
Although age and menopause run hand-in-hand with each other, there is no significant reason to believe that weight gain during your midlife stretch can’t be avoided. Here are two exercising tips from WebMD to help you avoid those couple extra pounds owed to a slower metabolism:
1. Amp up your workout. Any kind of aerobic exercise, whether you’re running or taking a Zumba class, you’re burning calories. Make it more intense, and your body will burn more calories.
Try intervals. You can do them with any type of cardio activity. The basic idea is to switch back and forth between higher and lower intensity. A good ratio to follow is 1:2, high intensity exercise for half the time as your low intensity exercise and continue to repeat this pattern.
For example, do as many jumping jacks as you can for 1 minute, and then walk in place for 2 minutes. Repeat for 15 minutes.
2. Lift weights. Because muscle burns more calories than fat, strengthening your muscles will make you into a more efficient calorie-burning machine, even when you’re at rest.
Twice a week, do one or two sets of 12 to 15 repetitions on each major muscle group (abs, biceps, glutes, quads).
You’ll be doing more than just helping your metabolism. Your heart, bones, and even your mood will benefit. It’s a win all around.
However, in your attempt to stay fit, everyone knows that life gets in the way. It’s almost going to be a guarantee that there will be days where your life is just too busy to make it to the gym. Luckily for you, Wearable Imaging has tips for you even on those hectic days.
1. Go on a walk with co-workers during your lunch break:
No one takes the full hour break eating during lunch; most of us likely take twenty minutes then spend our time checking our personal emails, social media accounts, or catching up on news. Instead, go on a mile walk with co-workers. Don’t forget to bring your promotional pedometer with you!
Try to make it a goal to walk 10,000 steps a day. If you find that to be too easy, do more!
2. Jump rope at home for 20 minutes:
Jumping rope is one of the most effective workouts and is also very easy to do in the comfort of your home. Try out this Digital Jump Rope that counts your hops! Is your exercise getting too routine? Switch up the pace or do a different jump rope exercise!
It is not menopause that you are up against. It is a slowed metabolism. But there are ways to overcome a slowing metabolism even by what foods you choose to eat! Here are 9 foods and drinks, according to Health.com, that will speed up your metabolism so that you can eat like you are 20 again!
- Egg Whites
- Lean Meats
- Chili Peppers
- Green Tea
- Whole Grains
Just because you have reached the age of menopause does not mean that you should give in to the “automatic” weight gain. Stay as fit as your younger, more active self and don’t let the thought of growing older effect your weight!