Menopause and Weight Gain - when you worry?

Menopause and Weight Gain - when you worry?
Causes

Menopause Weight Gain Why, after menopause, many women begin to increase weight? Why do low-calorie diets that were so effective in youth, no more help to lose weight? How should you change your lifestyle to cope with the increase in weight after menopause? Menopause and weight gain for some women have become a serious problem.

Estrogen and progesterone

These hormones play a less important role in the burning of fat than cortisol, thyroid hormone, insulin and epinephrine, but still they have a significant effect on the metabolism in women . Estrogen is the hormone insulin sensitizer; It also limits the negative impact of cortisol on the body . Progesterone has insulin effect, the opposite effects of estrogen, but both control the activity of sex hormones cortisol . Why is this important? Because insulin and cortisol - a bad combination of hormones for those who want to reduce the deposition of subcutaneous fat . If a large number of these two hormones at the same time affects the female body, the following occurs . If a woman consumes a lot of calories, the body rapidly deposited body fat (instead of increasing the volume of muscles), and if it reduces the number of calories consumed, dramatically slows down the process of burning fat (instead of muscle tissue begins to break) . As a result of reducing the level of female sex hormones after menopause, these changes are particularly pronounced; As a rule, the most noticeable fat deposits are formed in the waist, even before a woman, first of all, tolstel thighs and buttocks .

What to do?

First of all, you must realize that the old methods of weight loss are no longer working, and the changes occurring in the body have to put up (of course, this applies only to hormonal changes rather than weight gain). For mature women need to understand that they are now more sensitive to the carbohydrate food. This means that if earlier you could from time to time to pamper yourself or a bun chocolate bar without much harm to the figures, after menopause is better not to allow ourselves to such weaknesses. Stress and lack of sleep, who in his youth had no impact on the figures, postemenopauzalnom age can also lead to the fact that you begin to rapidly recover. So now you have to choose a diet and exercise, based on the characteristics of their own hormonal levels.

What is?

Unsubscribe from simple carbohydrates, of course, necessary, but not sufficient. After menopause, you need to limit consumption of products that contribute to the level of insulin. Among them are many products related to healthy food, such as whole wheat bread, dairy products, starchy vegetables, very sweet fruits (eg, bananas and grapes). If before they could be the basis of your diet after menopause, they joined the many enemies of your figure. Now you need to give preference to the vegetables with a minimum starch content (cucumbers, tomatoes, etc.), protein products and fruit, which contain relatively little sugar (apples, pears, citrus fruits).

How to play sports?

In your training plan will also have to make some changes. Cortisol is produced during intense training or prolonged physical activity. These types of loads is running long distances, intense interval training and weight training. Short-term intensive training also stimulate the production of hormones, such as testosterone, which in combination with cortisol promote burning of fat and an increase in muscle tissue.

Prolonged endurance training are different. They stimulate increased levels of cortisol, but not affect the production of other hormones, which can control its activity (e.g., testosterone). For this reason, in postmenopausal women long-term exercise can stimulate weight gain - of course, provided that the woman will consume a lot of calories (and refrain from any hearty after a two-hour workout or run for fifteen to twenty kilometers is not easy). Thus, post-menopausal women who have problems with weight, recommended intense, but short training. You can also do yoga Yoga - the way to preserve youth and health of skin Tai chi, walks at a moderate speed - a relatively light loads that do not cause a significant increase in cortisol levels.

Approximate plan loads for women of menopausal age:

Walk walk at least one hour a day. If possible, walk in nature - it stimulates the reduction of cortisol levels;
At least once a week (but better - three times) go to weight training. Each training session should last at least sixty minutes - usually even half an hour is enough that give your muscles enough load;
If desired, two or four times a week to practice yoga or swim in the pool. In the latter case, it should not be long endurance swim, and a leisurely swim in the fun.