How To Control Menopausal Weight Gain
Menopausal weight gain isn't always caused from hormonal imbalances but may be a result of age and lifestyle factors. Age and lifestyle factors that could lead to excess pounds include exercising less, eating more, and genetics. Since carrying around excess pounds can increase risks for other problems, most physicians will advise a program to help with weight loss. Excess pounds can lead to high cholesterol, high blood pressure, high blood sugar, and breast cancer. A simple formula used on how to control menopausal weight gain includes increasing physical activity, reducing calories and dietary fat, and making healthier dietary decisions. Exercising 30 to 45 minutes 4 to 5 days per week will help with losing the extra pounds and reduce risks for heart disease, stroke, diabetes, and breast cancer. For dietary changes make a list of good and bad foods. The good foods will include fresh organic fruits and vegetables, high fiber, whole-grains, lean meat, nonfat dairy products, and foods rich in omega 3 fatty acids. The bad foods will include processed foods, ones with high cholesterol and saturated fat, high sodium, and foods high in sugar or corn syrup. Eating 3 meals per day and at least 2 healthy snacks will help to keep blood sugar levels even and avoid extreme hunger binges.
Any weight-loss or exercise program should be considered a permanent or lifetime change. Try thinking about how to control menopausal weight gain, as a healthy way to live instead of thinking diet. Many times dieting is thought about as a temporary solution and most people that lose extra pounds on a diet usually gain it back. It will be easier if the changes are made gradually and aren't extreme. In the beginning, start eliminating unhealthy foods and slowly introducing healthy alternatives. An exercise program should be realistic and not start out too rigorous. Do something that is enjoyable such as, walking, biking, swimming, hiking, playing a sport, or weight lifting. Whatever is done should be started slow and then as endurance is built up, gradually increase activity levels. For some people changes come easier if goals are set. Make a plan to accomplish total dietary changes within a month. The first week eliminate sugar from the diet: the second week, eliminate caffeine or alcoholic beverages; the third week, introduce two new healthy foods. Setting goals that are attainable is the best way to approach changing lifestyle habits. Tackling menopausal weight gain is possible with a positive outlook and a realistic plan.
It can be very depressing to think about making changes that are undesirable. Concentrating on positive aspects of increased health and vitality might help when learning how to control menopausal weight gain. Having extra pounds can make a person feel bad, listless, and even negative. Think of the way shedding those pounds will help with energy and improved health. Be realistic on the plan to lose menopausal weight gain by the reminder that this is not going to be a quick fix. Don't allow discouragement to hinder lifestyle changes. Some people find it helps when they do not continually check weight loss by using a scale. Weight can fluctuate on a daily basis making it easier to get discouraged if the scale doesn't show positive changes. Try getting some support from a friend or other Christian believers. Maybe there is a friend who will show support through following the same plan. Some churches have support groups for various needs. Prayer, active fellowship, and reading God's Word might help with finding the strength to persevere, not to mention the spiritual food it provides. "To give light to them that sit in darkness and in the shadow of death, to guide our feet into the way of peace." (Luke 1:79) Emotional attachments to food and the lack of peace can cause people to go on binges of overeating. Christians should pray for strength to overcome, and ask God to show them how to lay down all hindrances and trust in Him.
Contemplation might help when there is a craving to satisfy or an indulgence that will not promote healthy eating. In other words, give food cravings some thought before indulging. Try an alternative food that is healthy or drink a glass of water first. Giving in on occasion might be a good idea so that feeling totally deprived doesn't cause binge eating but do so as a special treat at the end of a week of successful eating. Figure out how to control menopausal weight gain by practicing self-forgiveness. Don't let one mistake mess up the positive changes that have been successful. When feeling weak and menopausal weight gain is compounded with other symptoms, call a friend for support, or meditate on God's Word. Exercise a little longer on days that it has been hard to control eating and remember tomorrow is a new day with no mistakes. After losing weight if menopausal symptoms are still intolerable, try asking a doctor about alternative solutions.