How to Lose Weight Post Menopause
Here is how you can lose weight post menopause. These principles are effective and natural and may even help alleviate some of the common symptoms associated with menopause.
We will consider various lifestyle factors that, when combined together, can help you reverse the effects of post menopause and weight gain. These include nutritional habits, exercise, supplementation and general environmental factors.
NutritionThe first area we need to consider in any weight loss plan is nutrition. Specifically, for losing weight post menopause it is important that women control their overall calorie intake, consume adequate protein throughout the day, select the correct carbohydrates and don't ever diet!
It is important that post menopause women control their calorie intake to lose weight because as we age our daily calorie requirement decreases substantially. This may be due in part to a loss of muscle mass as we age.
Also, women should endeavour to maintain their muscle mass as they age so consuming a small portion of healthy protein foods frequently throughout the day is essential. Insulin resistance also tends to be associated with ageing and therefore, in order to avoid menopause and weight gain, women should reduce their intake of high density carbohydrates (bread, pasta, rice, cereals and flour-based products) and consume more natural sources of carbohydrates like fruits and vegetables.
They should place particular emphasis on the low-density carbohydrates, which are the more fibrous vegetables like, broccoli, cauliflower, green beans, carrots, etc.
ExerciseThe exercise requirement for a post menopausal women involves a combination of aerobic exercise and resistance training. The aerobic exercise helps to burn off more calories during the day, which makes it easier to create a calorie deficit and therefore lose weight.
The resistance training helps to maintain or even slightly increase their muscle mass, which means the woman's metabolic rate will stay elevated making it easier to stay lean. The resistance exercise will also help to prevent osteoporosis by stimulating bone growth due to the longitudinal stress being placed on the bones.
SupplementsThere are a range of supplements that may be beneficial in helping women lose weight post menopause.
As mentioned earlier, insulin resistance is a common problem for most people as they age and it is highly likely to be a contributing factor for menopause and weight gain. This means that glucose disposal agents will be effecting at helping lose because they are proven to assisting the body in disposing of glucose from the blood stream and therefore help keep blood sugar levels stable.
By doing so, insulin will stay low and the body can access and utilise fat as a fuel source more effectively. One of the world's most powerful glucose disposal agents, cinnamon, is contained in BCN's MultiSpice.
Post menopause, a woman's endocrine system (hormonal system) goes through some massive changes. These changes are extremely complex and vary widely from person to person. They are the main reason for the problems associated with menopause.
Here is a very basic summary of what happens to a woman's hormones when she goes through menopause:
Overall, we need to find ways to naturally increase the levels of estrogen and progesterone in a woman's body and at the same time balance these hormones. It appears that widely prescribed HRT is NOT the correct solution!
Plus, we need to inhibit the body's conversion of estrogen into androgens (these two groups of hormones are very closely related and only require a few molecular bond changes to be converted from one to the other).
Here is a sample of just some of the foods and herbs that may be worthwhile using on a regular basis in order to increase the female hormones as well as inhibiting the conversion of estrogen into androgens.
Tofu (soy bean curd), legumes, cinnamon, rosemary, fennel, black cohosh, natural progesterone cream, red clover, dong quai, liquorice and vitex agnus-castus. Cinnamon and fennel are both found in BCN's MultiSpice.
Remember to always work closely with your health care professional when using the abovementioned foods and herbs because results will vary substantially from person to person.
Supplementing the diet with omega-3s from fish oil or flax seed oil and a high-quality multivitamin/ mineral supplement is also beneficial because they improve the body's overall functioning and omega-3s in particular, can also help to improve mood and brain function.
Reduce StressWe are all told to reduce our stress levels and this recommendation is even more important for a woman who is post menopause.
The reason why is because a whole range of hormones come from the same basic precursor hormone in the body, pregnenolone. Therefore, if stress levels are high, more of this precursor is used to produce cortisol (one of the stress hormones), which means less is left to produce other hormones including progesterone and estrogen.
One of the best ways to deal with stress more effectively is to use adapatogenic herbs like, rhodiola rosea. It is contained in therapeutic dosages in BCN's Rhodiola Advanced.
Use Natural Household ProductsThere are many products in our bathrooms, laundries and kitchens that contain ingredients that are harmful to the human body and whose use should be eliminated or reduced as much as possible.
Some of the ingredients in these common household items have been shown to have severe and wide-ranging impact on the human body, particularly the endocrine system. It is also highly likely that they have an inhibitory effect on your ability to lose weight post menopause.
The good news is that there are natural alternatives available on the market that don't have these problems that are associated with them.
This is another area that is far beyond the scope of this article but there is plenty of useful information to be found on-line regarding this very interesting topic of post menopausal weight loss.
Overall, here is a good overview of some areas of your life that you should seriously consider as well as some simple strategies you can employ when it comes to post menopausal weight loss.
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