Did you put on weight from yesterday? My jeans that fit last week are now so good that my stomach feels like I swallowed a cannon ball. I blamed the pizza I ate the night before, but I was still only half full until I was full. It’s morning, but I’m not hungry yet.
Again, my stomach determines my tailoring choices for the day, stretchy lycra leggings, and some kind of matching oversized T-shirt.
Familiar friends over the blockade were pushed behind the wardrobe as life in the outside world accelerated again. But lately, clothes seem to be getting tighter and tighter, no matter what you eat or not. I’m still exercising. what happened?
Well, I don’t seem to be alone. Polls conducted among friends and colleagues revealed that they shared my difficulties. The theme of “I put stones and didn’t change anything in my diet last year” is recurring.
The blockade restrictions certainly didn’t help, but none of us have dramatically changed our diet. Still, we are still gaining weight. We are all the same age, in our late 40s and early 50s, mostly menopausal and some in menopause. So is this the cause of our weight gain?
Dr. Brenda Moran of the Danu Menopause Clinic in Mallow, Cork, states that weight gain in the peri-menopausal and pre- and post-menopausal periods can be multifactorial.
“For the vast majority of people, they are not doing anything wrong, but unfortunately because of the age-related decrease in metabolism and basal metabolic rate, which tends to decrease with age regardless of hormonal changes. , People need to work harder to maintain the same weight. This can mean a dietary change if there is range or if you have more exercise, “she adds.
“For the vast majority of people, they are not doing anything wrong, but unfortunately because of the age-related decrease in metabolism and basal metabolic rate, which tends to decrease with age regardless of hormonal changes. , People need to work harder to maintain the same weight. “
A dietitian specializing in menopause harleystathome.com.
“Total weight gain is about 10 kg or one and a half stones. That’s really important. It’s a good dress size.” He agrees with Dr. Moran’s assessment and says it’s the worst situation of weight gain. He says that the loss of muscle tissue starting at age 35 can also contribute.
Early evasive action to prevent it is key, he says. “Muscle tissue sets the metabolic rate, and the ratio of fat to lean body mass has a great influence on the metabolic rate, so it is absolutely essential. Therefore, with aging, muscle tissue is lost and the metabolic rate decreases. Women have another drawback: as estrogen levels begin to decline, they lose more of their muscle tissue and accelerate weight gain, so they will gain weight without changing their diet. . “
So, if estrogen deficiency is the cause, does HRT fix this problem? No, it’s a simple answer. “I’m not going to achieve premenopausal estrogen levels. Even with HRT, my body is still aging, so whatever I do to control my peri-menopausal or menopausal weight, the rest of the time You need to do that. In your life. It’s a place where you need to think in a sustainable way and you need to adjust it to the food you like, “says Denby.
Someone recently suggested reducing carbs to lose extra weight, but Denby quickly points out that “a healthy relationship between diet and exercise-this is about lifestyle changes.”
“Many of the quick fix faty diets aren’t really sustainable. It’s not only useless now, but it really needs to be avoided,” says Denby. “Cutting such things is at risk later. There is a great deal of guilt surrounding food and misinformation. Unfortunately, the general diet guidelines are keto and intermittent fasting. It’s not as sexy as the South Beach Diet, but it doesn’t really change.
“This middle-aged weight gain doesn’t happen overnight. It builds up over time and will take six months to a year to deal with it, but with proper care, you’ll have to do it again. No. Everything that comes into your mouth now needs to be nutritious, you have to take care of your bones, your heart health, your diet is really balanced It needs to be well-nourished and nutritious. It’s not time to scoop up vitamins and minerals, “he adds.
But still there must be something we can cut out. Yes — but we may not like the answer. “Studies show that foods high in caffeine, alcohol, and sugar can exacerbate the symptoms of menopausal mood and vasomotor symptoms (hot flashes and night sweats) in some people. They say smokers It shows that they are more likely to have more severe vasomotor symptoms than non-smokers, “says Dr. Moran.
However, unless I make my own mistake (swear), the scale can shake violently. Jeans that fit yesterday won’t close today. Sure, can’t it be weight gain? Is this fluid retention?
“Menopause / menopause can also be a busy period for people in general due to work and family responsibilities, and living in a stressful, enthusiastic and fast-paced world. It can be a risk factor that exacerbates gastric symptoms such as abdominal distension, which is usually characterized by fluid retention. “
“Menopause / menopause can also be a busy period for people in general due to work and family responsibilities, and living in a stressful, enthusiastic and fast-paced world. It can be a risk factor that exacerbates gastric symptoms such as abdominal distension, which is usually characterized by fluid retention, “says Dr. Moran.
However, she advises that you should discuss with your doctor about newly developed abdominal distension or newly developed gastrointestinal symptoms. It has a long list of potential causes and these should not be assumed to be just hormonal changes.
Dr. Louann Brizendine, the author of the upgrade and the founder of the San Francisco UCSF Women’s Mood and Hormone Clinic, said that during the transition to menopause, good relationships with doctors and confirmation of all symptoms. Is essential.
“If you have fatigue, dry hair, skin, and weight gain, you may have a thyroid deficiency because it is 10 times more common in women. Get all blood tests and bone density scans during the transition period. please.”
But what if you’ve already done it all and you still feel bloated? Fluid retention may be more common in women’s lives at this time, Denby agrees. If they are already in HRT, progesterone “can make them a little puffy and a little fluid holding power, it’s normal”. But he added that there is a mountain of evidence that HRT does not fatten you.
“There is a group of women who seem to react with some weight gain. What you might want to do is if you feel very good at your HRT, you still get you. That means you can lose what you have. I have never worked with a woman who can’t lose this weight. For most women, you need to save about 300 or 400 calories per day. You’re aiming for £ 0.5 to £ 2 a week. If you’re already losing, it’s too fast. “
“Another important thing is that many women don’t think about exercise when they think about weight loss. They think about calorie restriction, and even if they think about exercise, it’s all there. They tend to be aerobic exercises, so they go to Zumba, run, go to the gym and do classes … you have to do some strength exercises.
“This is indisputable and may pump weights in the gym, but it’s not absolutely necessary. You can use Pilates, resistance bands, or your own weight, To do it to replace the muscle tissue you are using. It’s a bit you can go back in time. “
In addition, as an additional bonus, all forms of aerobic exercise help reduce the symptoms of menopause / menopause, such as hot flashes, mood symptoms, and lack of sleep, Dr. Moran says.
It is important not only to check in with your doctor, but also to check in yourself. No one said it would be easy. You can drive away quite happily for two weeks after starting a diet, but everything collapses during the moment of stress and during the long journey that the only food at the gas station is the big chocolate slab. .. Take it home. So what’s the best way to get close to it?
“Do whatever you need to get on the road: proper diet, exercise, sleep, meditation, connecting with girlfriends, helpers such as exercise coaches and classes, and happiness as well as dieting. It also means a focused diet program. If you have clinical depression or anxiety, talk to your doctor for treatment. Don’t suffer alone. Reach out. . “
“Do whatever you need to get on the road: proper diet, exercise, sleep, meditation, connecting with girlfriends, helpers such as exercise coaches and classes, and happiness as well as dieting. It also means a focused diet program. If you have clinical depression or anxiety, talk to your doctor for treatment. Don’t suffer alone. Reach out. “Dr. Brisendin advises.
She adds that she has the goal of using a tracking device to increase your movement each week and can get off to a good start by starting with a two-week spreadsheet and recording what you eat with each meal. increase. Aim for a Mediterranean diet with plenty of protein. She says that as we get older, we actually need more protein.
Dr. Moran agrees. “Women often prioritize themselves last. They are busy multitaskers who manage various roles such as work, are family CEOs, and have the role of caring for their children and their parents. Often, their time is hardly theirs.
“But in order to work optimally in all these different roles, prioritizing ourselves and their health is a top priority. Never ignore your symptoms. Over time exercising or Take that time to plan your meal for the week or delegate it to other interested family members. Say “no” if necessary. Learn Take that time for your hobbies and passions. “
Nigel Denby says we also have to be realistic. “We need a specific measurable goal. For example,” I’m taking 2,000 steps now, but I’m trying to take 5,000 steps. ” It’s completely realistic. Unless that’s something you don’t want to do for the rest of your life, it’s too difficult. You don’t stick to it. It is sustainable and must be tailored to what you are already enjoying. “
All three experts agree. Like an airplane oxygen mask, women need to put themselves first for a short time each day. That way, we can deal with other things that life is preparing to throw at us.
