Most women reach menopause between the ages of 45 and 55, but menopause may occur as earlier as ages 30s or 40s, or may not occur until a woman reaches her 60s. It can be a very difficult time for women, who may feel isolated, scared and unsure about what it is going to bring.
Insomnia, frequent urination, mood swings, depression, hot flushes and problems sleeping, are some of the symptoms you may experience.
Once the menopause hits, estrogen levels start to go into decline. It is estrogen that keeps the metabolism fired up, so this decline in the hormone, slows down your metabolism and leads to weight gain.
Muscle mass naturally decreases, while body fat can increase. Without muscle mass, your body doesn’t metabolise calories as efficiently. This also leads to unwanted weight gain.
The average woman gains between 5-7 pounds at this time, although some women might gain as much as 15 to 25 pounds.
Significant weight gain during menopause means more than not fitting into your favourite dresses and jeans. It also poses potential serious consequences to your health. In fact, gaining weight in your 40’s increases your risk for breast cancer, depression, heart disease and type 2 diabetes.
While many women experience menopause-related weight gain, this does not mean it has to be you. If you can avoid the 6 common mistakes that women make at the menopause, it will help you tremendously in keeping your figure trim and fit.
1.You only do cardio
If you have gotten away with only doing cardio up until now, that is great. But you need to include strength training in your workouts to preserve muscle mass and increase calorie burn. Muscle is what burns calories when you’re not working out, so you become a calories is burning machine at rest. That’s what you want. You want to be burning calories even when you’re not working out. Squats, Press ups and Lunges are excellent choices.
2. You take it easy on yourself.
You are still young, vibrant and gorgeous. Don’t slow down, don’t go easy on yourself. You can train just as good as you used to. If your concerned about injury, or worried about doing something unsafe, hire a qualified personal trainer who will get you where you want to be, in a safe and supportive environment.
3.You’re already careful about what you eat—you’re not changing your diet.
You don’t need as many calories as before- a good rule of thumb is to reduce your calorie intake by 200 calories per day. Make sure the calories you take in are quality ones. Choose leaner sources of protein like fish, chicken, and turkey, and leave room for plenty of healthy produce.
Researchers found women who did not change their eating habits as they aged were 138 percent more likely to put on 6.6 pounds or more during midlife.
The fix is to eat more fruits, vegetables and lean proteins, and be aware of what you are putting on your plate.
4. You try to do it all on your own
This is a crucial time for you. Your body is changing, you may be unsure of the most effective steps to take to feel good and look great. Hire a personal trainer and get support. We will will offer you a safe and supportive environment to get results, and this will enable you to push it harder than you might on your own.
5. You don’t spend enough time warming up.
As your body gets older, it needs a longer time to warm up before a workout. Aim for 10 minutes instead of the usual This will help reduce the risk of injury, and post-workout pain. Choose dynamic exercise that mimic the workout you’re about to do.
Hope this helps, even in a small way, any questions, comment below