Menopause is often associated with hot flashes, missed periods, and vaginal dryness. Women who enter the menopause period also have to deal with the problem of weight gain. Whether you’re 15 or 50, maintaining a healthy weight is important. But weight gain during menopause is something that can be difficult to deal with, as there are many reasons behind that fat gain. But don’t lose heart, because you can lose weight. You simply must have a list of exercises that can help you deal with weight gain during menopause.

access to health shots Dr. Teji DawaneSenior Consultant, Obstetrician and Gynaecologist, Motherhood Hospital, Whitefield, Celebrity Coach and Athlete based in Bengaluru and Mumbai Rohit Nair To explore the relationship between menopause and weight.

menopausal woman
Weight gain is quite common during menopause. Image Courtesy: Adobe Stock

Reasons for weight gain during menopause

Weight gain during menopause is a common effect that is caused by a variety of factors. These factors include:

1. Hormonal Changes

During menopause, there is a major decline in the production of estrogen and progesterone. Estrogen plays an important role in regulating body fat and a decline in this hormone leads to an increase belly fat, says Dr. Davane. This change in fat distribution may contribute to weight gain in women during menopause.

2. Metabolism

Slowing down of metabolism with age is quite normal and natural. This lower metabolic rate means that the body burns fewer calories when at rest, which makes it easier to gain weight.

3. Muscle Mass

Dr. Davane says that as women age, there is a gradual loss of muscle mass, a phenomenon known as sarcopenia, which means that muscle tissue is more metabolically active than fat tissue. There are, so a decrease in muscle mass can lower metabolic rate and lead to weight gain.

4. Insulin Resistance

There is a possibility that women may become more insulin resistant during menopause, which can lead to increased blood sugar levels. They are more likely to store extra calories as fat.

5. Lifestyle Changes

Menopause often coincides with significant life changes, such as retirement, children leaving home, or increased stress. These changes can affect dietary habits and physical activity levels, which can lead to weight gain.

6. Emotional Factors

Hormonal fluctuations during menopause can also affect mood and emotions, leading to emotional eating and subsequent weight gain.

Dr. Davane says that weight gain during menopause, especially when accompanied by increased belly fat, is associated with a higher risk of chronic conditions like heart disease. diabetes type 2, And that is why it is important for women in the menopausal phase to lose weight.

menopause
You need to reduce the weight gained during menopause. Image Courtesy: shutterstock

Tips to Lose Weight During Menopause

Nair says that losing weight during menopause can be challenging, but a combination of regular exercise and a balanced diet can help. Here’s what you can do to shed the extra kilos:

1. Cardiovascular Exercise

Engage yourself in activities that can elevate your heart rate. So, you can go for jogging, brisk walking, cycling, swimming or even dancing. cardio workout Help burn calories and improve overall heart health.

2. Strength Training

exercise like squat, does push-ups to build muscle. Building muscle is good for you because it can help boost metabolism and burn more calories even at rest.

3. Pilates

Pilates focuses on core strength and stability, which can help with posture, balance, and muscle tone, says Nair.

Exercises to Avoid During Menopause

During menopause, you may not only experience some physical changes but also health concerns. These can make some exercises less suitable or potentially risky. Here are some exercises women should consider avoiding or modifying during menopause:

1. High-Impact Exercises

Activities such as running or jumping can put excessive stress on the joints, increasing the risk of injury or exacerbating the joint problems that can be common during menopause.

2. Heavy lifting

While strength training is beneficial, lifting heavy weights without proper form and supervision can stress joints and increase the risk of injury, especially if there are existing joint or bone health issues, Nair says.

3. Excessive or intense exercise

Exercising at high intensity or putting too much stress on the body can increase cortisol levels, which can interfere with hormonal balance during menopause.

4. Exercise in Extreme Temperatures

During menopause, women may experience hot flashes and increased sensitivity to temperature changes. Exercising in extreme heat can make these symptoms worse and potentially lead to dehydration.

5. Abdominal cramps or sit-ups

Some women may experience pelvic floor weakness during menopause, and traditional abdominal exercises such as crunches can place additional stress on the pelvic area, potentially worsening pelvic floor problems.

When you choose the right exercises for weight loss, don’t forget to eat healthy.


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