Tag: weight loss goals

Aging, Menopause and Weight Gain

Concerned about your appearance?

When a woman’s reproductive ability ceases, chances are she may gain weight—a typical perimenopausal and menopausal symptom. Normal menopausal age starts at our 40’s to 50’s. At this time, the egg reproduction in women’s ovaries stops. There are three stages to it, the perimenopause (before the actual menopause), menopause and the post menopause.

Common menopause symptoms includes irregular periods and stopped one eventually, moods wings, palpitation, headaches, vaginal dryness, insomnia, depression and weight gain among others.

Long Term Health Problems

Menopause can be causing several long term health problems. Osteoporosis is one. Heart disease can also be possible. Women also became prone to poor bladder and bowel function. Alzheimer’s disease tends to catch up at this stage of a woman’s life. Wrinkling, vision problems and reduction of muscle power can also be experienced.

Another concern for many during menopausal stage is the risk of weight gain which could further result to other complications. 30% of women aged 50 to 59, clearly past or during their menopausal stages, are overweight or obese.

Why Women are Prone to Weight Gain During Menopause

Menopausal stage is a very challenging moment in a woman’s life especially with the weight gain talk. There are different factors to contributing to the challenge. And the combination of them all will affect a woman emotionally, physically and mentally if not addressed rightly.

  • Lowered Estrogen. Estrogen is the major contributor to the menopausal symptoms. During this stage, women have reduced estrogen production. Estrogen, as studies shows, is a big factor in weight regulation. Lower estrogen can cause lower metabolic rate among women. Because of the hormones’ decline, the body may start using starches and glucose in reduced efficiency.
  • Lowered Progesterone. Mostly, estrogen is more mentioned than progesterone among the factors that contributes to weight gain. Though progesterone opposes the action of estrogen on insulin, it still works with the former in controlling the negative impact of cortisol. Cortisol and insulin may cause fat storage, even lowered burning of fats, but muscles instead.
  • Increased AndrogenIncreased androgen can cause the extra middle age spread in the hips and the thighs.
  • Lowered testosterone. Lowered testosterone can cause the diminished transformation of calories into muscle mass. This causes lowered metabolic rate as well.
  • With lowered progesterone, insulin and cortisol may increase belly fat storage and it gets even harder during menopausal stage.
  • Age Related Factor. Menopause occurs during middle years, at which all other age related factors makes weight maintenance and loss seemed harder. Age makes women less active. Exercise at this stage is even low to non-existing. When you start aging, your resting metabolism is lessened because of losing muscle mass which makes it altogether hard to gain weight and even harder to shed it.

How to Deflect Weight Gain During Menopause

90% of women undergoing menopause gains weight in one or another. But there are ways to deflect and ward it off. Take it below.

  • Exercise. Exercising, though would take much effort due to age factors, would clearly be a solution. Be active as much as possible, set a routine. A simple walk can start everything. And can even improve your quality of life. Aerobic activities, strength training, stretching are advisable.
  • Relax, relieve stress. Never let stress get the best of you. Stress is a major ill contributor to your health as well as your weight. Take a walk, do something you love, enjoy simple things and take your mind off from trivial matters at hand.
  • HRT or Hormone Replacement Therapy. Since low estrogen causes slow metabolism, fat gain and increase hunger, a hormonal therapy can be advisable. It can also be a solution to your middle age spread.
  • Eat less but eat healthier. Eat less calories and take outs, eat more natural foods. Bank on fruits and vegetables too. Pay attention to what you are eating, eat less bad food but never skip meals.
  • Talk to someone. A simple talk or a conversation with someone undergoing what you are experiencing can be therapeutic. This will help clear your mind, let you get to see things and would even offer you valuable tips to chase away fats.

Menopause is a challenge for women. But with the prior knowledge of what you will be going through, you may surpass it unscathed, minus the weight gain.

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Obesity in Children – Safe and Healthy Ways Children Could Lose Weight

Obese childThe number of children suffering from obesity continues to grow. While many parents think that kids who are above their natural weight is a sign of good health, medical professionals think otherwise. Obesity in kids is simply not healthy and is a sign of poor nutrition. One common misconception is that children who are malnourished are those who are sickly or severely underweight. But not having the right nutrition is not only having a deficiency of nutrients or vitamins but in this case storing too much amounts of fat.

There is no shortage of diet books or exercise programs for helping people lose weight. But these have been developed for adults not for children. A child’s body may not react the same way as an adult when given the same exercises or diet. As a general rule, it is best to stay with what’s been shown to work in scientific studies.

There are steps or guidelines developed by experts from the CDC, the Health Resources and Service Administration, and the American Medical Association and it is reviewed by 15 other professional organizations. You can start by choosing one or two steps and work your way into a healthier lifestyle.

Aim to maintain your child’s weight rather than lose weight for younger kids who still have a lot of growing to do.

This allows your young overweight child to grow into his weight. Cutting down calories in your children’s diet is not a good idea unless it is advised by your doctor.

Embrace a Healthier lifestyle for your family

Be a cheerleader for your family and keep it fun, enjoyable and positive. Then make your partner or another child a co-cheerleader to help keep up your family’s motivation. The more, the merrier.

Eat at the table.

It’s really tempting to eat in front of the TV or have a own schedule for family members, it is much better to eat together at the table at least 5 or 6 times a week. Kids who ate most of their meals with their family on the table were less likely to be overweight according to a study.

Focus on vegetables and fruits.

You should track how many servings of fruits and veggies your overweight child eats. The ultimate goal here is to convince your child to eat five or more servings of fruits and vegetables a day. Making it more visible to your kid is an easy way of encouragement. Apple and oranges in a bowl is good on your table. Or you can also add up washed, cut, bite-sized veggies with a healthy dip on a plate covered with clear plastic wrap in the fridge.

Remove sugared beverages such as soda, sports drinks, and fruit punch.

Have each member of the family start every meal with a glass of water to help your family make this transition. It will really take time to get out of the habit of having sugary drinks every day but you’ll be able to make it. If they were used to drink sugary drink four times a day, try to switch to three a day for a week. Then cut down, and so on.

Being overweight or obese as a child may also lead to psychological disorders in some children. A child counselor or specialist helps to increase confidence and self-esteem. It will also develop coping strategies when they find themselves being teased or bullied.

If you want to help your overweight child, you can start with small changes to your family’s diet and lifestyle to make it healthier for the whole family. You have to remember that if a child is obese or overweight, they will have a higher risk for developing various health problems especially during their adult life. They will most likely be overweight or obese as an adult. If you will treat obesity during childhood, some of these problems may be prevented.

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How Can Alcohol Sabotage your Weight Loss Efforts?

ID-100204953The holidays and alcohol are one of the sure fire ways to derail even the most serious weight loss program. Most of us are unaware about the dangers posed by alcohol to our weight loss efforts simply because there are too many conflicting information with regards to alcohol usage.

People have found many reasons to drink alcohol or at least justify it as some sort of miracle drink that could melt your fat problems away. Alcohol if taken in moderation or just one mere serving a day could lower levels of bad cholesterol. But there are far healthier ways to do this aside from drinking alcohol.

Some people even say that alcohol has a nutritional value of its own but this is entirely untrue. Alcohol contains empty calories and can actually prevent nutrients from being taken by the body. In extreme cases this could lead to malnutrition.

  • Blood Sugar – Alcohol can affect the connection between metabolism and blood sugar levels. Alcohol stays in our system and could not be entirely metabolized by the body. It also negatively affects your body’s ability to produce glucose which is dangerous for diabetics.
  • Alcohol slows metabolism – drinking too much alcohol can make you feel the world is slowing down. This does not only affect our mental state. It can also lower our metabolism making it difficult for our bodies to process carbohydrates, proteins and fats. As a result, fats are stored and useless calories from alcohol all add up to weight gain.
  • Messes up your diet – alcohol can have a significant effect on our mental processes and judgment. If you were able to stave off your food cravings, a few sips of alcohol can lower your guard down. Bar snacks and foods usually served with alcohol is a dieter’s nightmare. These usually contain high levels of fat and could be very tasty when taken with alcohol. Drinking alcohol could make refusing such foods very difficult.
  • Binge drinking – the fastest way to lose control of your diet is when you make excuses such as binge drinking. If you’re really serious about losing weight then you should consider every extra calorie you take. Our body has to break down alcohol immediately. Alcohol drinks may contain the same amounts of calories as a regular meal but it doesn’t contain any nutritional value.
  • Dehydrates and malnutrition – drinking the right amounts of water is vital for weight loss. If you start replacing water with alcohol, you lose its many benefits. Water helps detoxify your body and is essential for many body processes including metabolism.
  • Reduces testosterone levels – this hormone is essential for muscle building and fat burning. Both of which are essential for reducing weight. Whenever you reduce testosterone in the body, you make it harder for yourself to replace fats with muscles and burn it out of your system.

Striking a balance:

The goal of any healthy weight loss program is to establish a lasting health regimen. A healthy diet tries to incorporate both your lifestyle and eating habits which includes an occasional social drink. Be sure to plan for holidays. Not only do you have to consider the extra fats and calories but also a drink or too. Alcohol contains calories and should also be factored in your weight loss program.

Be constantly aware of your calorie intake by practicing control not only with your food intake but also with your drinks. If you can’t avoid beer, try switching to light versions. There will never be a shortage of celebrations where drinking alcohol is unavoidable. Just be sure that you are always in control of the amount of alcohol taken.

Image credits: Group Of Cocktails Drink Isolated On White Stock Photo 
By KEKO64, via freedigitalphotos.com

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Quick and Easy: Weight Loss at your Fingertips

How to Reduce Stomach FatDo you dream of pain-free weight loss? For many people the very idea of trying to lose weight has become synonymous with depriving themselves of what they enjoy most in life and suffering through the entire process. It’s difficult to stay upbeat and enjoy getting fit if all you can think about is how much you are going to miss your favorite foods and how intensely you’ll have to exercise to begin seeing even a slight difference in your figure.

Think about it. Wouldn’t it be fun to lose weight without trying too hard? All you need to do is to make a few slight changes here and there in the way you do things to lose weight naturally and gradually. The tips you’ll discover here don’t require you to deny yourself or engage in grueling workouts. Instead you’ll learn how to get to where you want to go in the quickest and most pain-free manner. So are you ready to get started? Here are the best tips that I’ve discovered and applied that will truly help you to get the body of your dreams fast!

Lighten Your Favorite Foods

Most people are destined to fail at restrictive diets even before they begin. Do you know why? It’s because they believe they need to cut down on all their favorite foods when they are on a diet and they use their will power to do that. However will power will only take you so far. At the end your imagination will always triumph over any will power you might have.

Live More

While losing weight might be your major focus, you need to have a life outside of it. This helps you to not only stay mentally and emotionally balanced and fresh but also gets rid of unhealthy habits in an indirect way. If you are spending less time in front of the TV you’ll also be snacking less. You’ll not only feel great about doing something productive and new, but you’ll also be cutting down on your junk food consumption by default. Now, isn’t that exciting?

Replace the word exercise with something fun

The only way to avoid this issue is to never think of exercise as working out while finding fun and innovative ways to incorporate more movement into your daily life. If you dislike walking, how about combing the beach for treasure with a metal detector? Perhaps throwing frisbees, playing volleyball or going for nature walks is more your cup of tea?

Eat more Soup

One of the best tips I have to share with you is to eat a bowl of soup every day. Eating a nutritious bowl of low-salt soup daily is not only nourishing but it’ll help you lose more weight steadily. Try to avoid canned soups that are chock full of chemicals and salt and make your own instead. You can easily whip up a large batch of delicious soup at one go and deep-freeze portions to eat during the week. When eating out choose clear soups as opposed to the more creamy ones; the latter normally have more fat and calories.

Be Realistic

Which one sounds easier to you – moving a mountain in a day or shifting pebbles over a period of months? This way you won’t get depressed about or be sighing over your waistline if you’ve only lost 2 inches over 4 months because you haven’t lost 8 inches yet. Instead you’ll be quite justly celebrating your success!

Set mini-goals on a weekly basis too. Decide on the lifestyle changes you want to incorporate and choose to incorporate just one change every week. You won’t be biting off more than you can chew and you will find it easy to make long lasting, permanent and healthier changes that help you to lose weight quickly over time. Remember that you are in this for the long haul and setting realistic mini-goals will help you to create healthy new habits that stick.

 

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Essential Nutrients for Weightloss

Diet pills that really workLosing weight has become one of the most sought after health activity that many people find hard to achieve. Although many dieters have become successful in their quest for weight loss, a greater number still struggle in managing their own weight. A huge problem also arises when people drastically lose weight by depriving themselves of the essential nutrients that our body needs in order to last the day.

Dieting is a health activity that must be done with discipline. It doesn’t mean that you should starve yourself or deprive yourself from food so you can cut off the extra pounds. Losing weight comes with workout and each and every session, you should replenish in order to fill up the nutrients you might have lost or you possibly lack. There are six important nutrients that our body needs to consume, and this also weighs greater if you are currently in diet program to lose weight.

Vitamin D

Studies have shown that a dieter will become more successful if he consumes more Vitamin D. Vitamin D aids in the body’s natural way of controlling the sugar levels found in the blood, by combining it with calcium and sunlight. For people who are trying to lose weight, this Vitamin is responsible for controlling Leptin, a hormone which controls a person’s appetite. Leptin acts as sensor to inform the body that it is already full. Without Leptin, a person’s tendency is to eat more than his body can take resulting to consuming more calories than you need which eventually leads to weight gain. To avoid this, dieting individuals must consume eggs, fish, milk, mushrooms, and fish liver oils.

Calcium

Calcium doesn’t only prevent osteoporosis and skeletal diseases, it only helps reduce the production of fat cells in the body. Calcium deficiency will not only weaken the bones, it also allows excessive calcitriol production in the body, the hormone which is responsible for producing fat. To avoid this, one must practice to have regular calcium intake which is found in milk, cheese, and other dairy products.

Conjugated Linoleic Acid

CLA is an important nutrient that aids in the reduction of fat and strengthening the muscles of the body. This nutrient is found in eggs, meat, and dairy products. Studies have shown the consuming foods rich in CLA will help the body’s digestive system to work better.

Protein

If you want to satisfy your hunger in a healthy way, consuming foods rich in protein is an eating habit that should be practiced by any dieter. Protein helps in building strong muscles and gives you the energy to last the day especially those who practice active lifestyle.

Fatty Acids

Increasing your daily intake of essential fatty acid is important in order to condition the muscles and the heart to work effectively while dieting. This nutrient is important for giving the body enough energy to last the day as well as take care of our heart and prevent certain types of heart disease. Foods rich in fatty acids are tuna, sardines, salmon, trout, and olive oil.

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