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Fit Note from Nancy
Menopausal Weight Gain & Belly Fat
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(How to “Whittle the Middle”)
As you know, there are things that we CAN change in regard to our overall health profile, things like smoking, inactivity, excess body fat, some diabetes and high blood pressure, stress, too much alcohol…and things we CAN’T change- our gender, genetic heritage, race, body type, and of course our AGE.
Women in any phase of menopause may find that they “magically” and steadily put on weight and it often settles in the middle. It is fair to say that our body composition CHANGES, not so favorably during this time. So what is acceptable, and what should we be doing about this?
Physical activity is the first key. Middle aged women have GOT to combine cardio with strength training to stay on track. The two work together to give the metabolism the 1-2 punch it needs to work best. How much? Around 4 cardio hours weekly are needed, in your target heart rate zone. (Wear a heart rate monitor to be sure you’re in the pocket). Strength training with free weights, machines, or bands needs to be done 2-3 times a week to be point of muscle fatigue, for about 30 minutes. (That’s one TV show). Stretch is also important daily, for at least 10 minutes, more when you can. This lengthens muscles, lessens the risk of injury, builds balance & coordination, and calms you down. (Check out our online store for resources like our “Relax & Stretch” DVD, Yoga & Nidra CD’s, our Sit, Strengthen, & Stretch and Ball Stretch booklets, straps, etc.).
This is NOT the time in your life to stop moving, or to do less. You may find that your body has changed and you need to switch up WHAT you do, but keep it going!! For instance, runners may need to become walkers. You may need to back off poundage with weights to accommodate joint issues, but don’t use the indications of age as an excuse to do nothing. Sit less/Move more. This is an easy formula to hold excess body fat at bay.
Nutrition is the second key. I know you don’t want to hear it, but both alcohol and sugar are middle body dwellers. If you cut back on both you should see a difference. Try shaving your current alcohol intake in half. Drinking 7x a week? Switch to 3-4. Sugar intake should reduce to 15-20 grams per day. It isn’t much, so read your labels and watch what happens to your belly! I can almost guarantee it will shrink. Gluten may or may not be a factor to you, but consider that as well. Eliminating white flour & sugar is always a smart choice. Be sure you are eating sufficient amounts of lean protein, complex carbs, as well as plentiful and various vegetables. Put a cap on your fruit intake. Veggies are a “free” food; fruits are not, because of the high sugar content! Good fat is ESSENTIAL. Don’t be Phat Phobic. Worry more about sugar, and get good fats in via olive, coconut & canola oil, avocado, etc.
Stress is the third key. What are your stressors? Don’t suppress or deny, face them head on and decide if you need to CHANGE something, if it’s in your control, and if not, find ways to REDUCE & RELIEVE stressors you have NO control over by exercising, getting enough sleep (7 hours a night on average) breathing deeply, and taking time to do what energizes and pleases you! What do you do that makes you feel the most alive? Don’t neglect it. Don’t underestimate the power of beauty! Take the time to look at art- natural or man-made and enjoy it!! Unmanaged stress is depressing. Literally. It causes us to lose sleep, eat poorly, and feeling time pressed stops us from exercising as we should. Stress can also compromise our immune system, disrupt the part of the brain responsible for self control and good decision making, and lead to addictive behaviors and other unhealthy habits. You’ve heard of the ”Cortisol Belt”? Over secretions of this stress hormone, part of our “fight or flight” mechanism, apparently get STORED in the abdomen. Not a good fashion statement.
There is no such thing as “spot reduction”, so if you hate your belly fat, aim at losing excess body fat overall, then you can focus on strengthening that area’s muscles. Where your body stores fat is genetically dictated, then influenced by hormones, age, and how many children you’ve had! So lose body fat, then tone, taking aim at the Core- abs, buns, backs, thighs especially. Get those muscles strong so as you lose the fat, you have a “package” waiting to be revealed underneath!
As our bodies age, they WILL change- you can count on it. Experts say that some weight gain is inevitable in most women over 40, to the healthy tune of 5-8 lbs. That extra “cushion” will help to protect our bones & organs if we fall, and help us not to look so gaunt and drawn. Unfortunately, the American average is 15-20 pounds gained during menopause, which is both unnecessary and preventable. That excess weight, especially stored in the middle, can contribute to high cholesterol, adult onset diabetes, obesity, heart disease (the #1 woman killer), hypertension, stroke, and some cancers. Not a pretty picture.
So the choice is yours... and it begins now. Each day we have a choice to move a bit more, eat a bit better and stress a bit less. What will you be doing?
Healthy Blessings, Nancy
do-able for us all. Can't wait to read your next article, Nancy! Thank you and a Shout-Out from Northern California.
The body loves good nutrition and loves to move. Thanks again to the wonderful staff at The Oaks.
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