Weight Gain & Menopause
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Weight Gain & Menopause

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Weight Gain & Menopause Weight Gain & Menopause Presentation Transcript

  • Sometime during your 40s or 50s coinciding with the menopausal transition, maintaining your usual weight may become more difficult.
    Weight Gain & Menopause
  • Weight gain after menopause seems to be harder to lose
    Inches tend to accumulate around abdomen, rather than hips and thighs.
    Weight Gain & Menopause
  • Weight gain begin during years leading up to menopause.
    On average, women gain about a 1 KG a year during this time.
    Weight Gain & Menopause
  • Reversing course to lose unwanted pounds requires :
    Strict attention to healthy eating habits
    Active lifestyle
    Regularity & diligence to keep it all on track.
    Weight Gain & Menopause
  • Causes of weight gain after menopause
    Changing hormone levels associated with menopause aren't only cause
    Aging and lifestyle factors play a big role in changing body composition
    Weight Gain & Menopause
  • Causes of weight gain after menopause
    1. Exercising less
    Menopausal women tend to exercise less than other women leading to weight gain
    Weight Gain & Menopause
  • Causes of weight gain after menopause
    2. Eating more
    Eating more means you'll take in more calories
    Which are converted to fat if you don't burn them for energy
    Weight Gain & Menopause
  • Causes of weight gain after menopause
    3.Burning fewer calories.
    Number of calories you need for energy decreases with age
    Aging promotes replacement of muscle with fat
    Weight Gain & Menopause
  • Causes of weight gain after menopause
    3.Burning fewer calories.
    Muscle burns more calories than fat does
    When body composition shifts to more fat and less muscle, metabolism slows down
    Weight Gain & Menopause
  • Causes of weight gain after menopause
    4.Genetic factors
    May play a role in weight gain as well
    If parents & close relatives carry extra weight around abdomen, you may be predisposed to same
    Weight Gain & Menopause
  • Weight gain have serious implications on health.
    Excess weight increases risk of :
    High cholesterol
    High blood pressure
    Insulin resistance & type 2 diabetes
    Heart disease
    Stroke.
    Weight Gain & Menopause
  • Weight gain have serious implications on health.
    It increases breast cancer risk
    Women who gain in excess of 20 pounds increase breast cancer risk by 20 %
    Losing weight after menopause can reduce breast cancer risk
    Weight Gain & Menopause
  • There's no magic formula
    Strategies for maintaining healthy weight remain same
    Watch what you eat and get moving.
    What you can do to prevent or reverse weight gain
  • Increase your physical activity.
    Aerobic exercise boosts your metabolism and helps you burn fat.
    Strength training increase muscle mass, boost metabolism & strengthen bones
    Most effective approach to reversing weight gain
  • Increase your physical activity
    Become more physically active even without starting a formal exercise program.
    Most effective approach to reversing weight gain
  • Increase your physical activity
    Spend more time doing things you love & get you moving.
    Do more gardening and dancing.
    Take longer walks
    Try out bike
    Be active for 30 minutes or more daily
    Most effective approach to reversing weight gain
  • Increase your physical activity.
    Including strength training, may be single most important factor for maintaining a healthy body composition
    You will have more lean muscle mass and less body fat
    Most effective approach to reversing weight gain
  • Reduce calories.
    Pay attention to the foods you're eating
    Reduce amount of calories you consume
    Most effective approach to reversing weight gain
  • Reduce calories.
    Choose a varied diet composed mainly of fruits & vegetables
    Cut back on calories
    Most effective approach to reversing weight gain
  • Reduce calories.
    Be careful not to cut back too drastically on calorie intake
    Body will respond by conserving energy, making extra kilos harder to shed
    Most effective approach to reversing weight gain
  • Reduce calories.
    Metabolism slows as you get older, you need about 200 fewer calories a day to maintain your weight after 40s
    Eat only when hungry and only enough to satisfy hunger
    Most effective approach to reversing weight gain
  • Decrease dietary fat.
    Eating high-fat foods adds excess calories
    Limit fat to 15 to 20 percent of your daily calories.
    Emphasize fats from healthier sources, such as nuts and olive, canola & peanut oils.
    Most effective approach to reversing weight gain