Controlling Midlife Weight Gain
You’ve remained relatively the same weight for most of your adult life. Lately, however, the needle on your scale keeps creeping to the right. If you’ve noticed midlife weight gain, you’re not alone.
Causes of Weight Gain
During menopause and perimenopause, there is a decrease in estrogen and a rise in the hormone, cortisol. Studies have shown that increased cortisol in a woman’s body contributes to weight gain.
Testosterone hormone levels, however, remain steady, causing an imbalance in the presence of estrogen vs. testosterone. This uneven ratio triggers the development of body fat, especially around the waist.
Reduction in physical activity frequently associated with midlife is also to blame for increased body weight.
Resulting Health Conditions That Put You at Risk for Heart Disease
• Elevated blood pressure
• High cholesterol
• Insulin resistance, which can lead to type 2 diabetes
Strategies for Preventing or Reversing Weight Gain
Get Moving: aerobic/cardiovascular exercise minimizes fat storage and speeds metabolism, which slows between 10% and 15% during this time.
Pump Iron: weight-bearing activity helps to maintain muscle mass and speeds up metabolism.
Cap Calories: smaller portions and a nutrient-rich, balanced diet help to maintain weight, improve mood and increase energy levels.
Eat Right: consuming high protein and high fiber foods such as whole-grains, fruits, vegetables, soy and mixed nuts which will keep you satisfied longer.
Reduce Stress: meditate, exercise and talk with friends/family/therapist since pent up stress can cause an increase in fat storage around the waistline.
You may not be able to control hormonal fluctuations that accompany midlife and cause changes for your skin, body and mood, but you can determine how you manage these changes by prioritizing your overall health.
Fad diets don’t work, you need to adopt a healthy lifestyle in order to achieve weight management, maintain wellness and FEEL good about yourself.
