Menopause means lower estrogen levels & declined bone density. Lose muscle mass. Gain fat. Weight gain around the waist, slower metabolism. Love-ly.
The good news is with a few simple changes you can stay slim and fit after menopause.
FOOD. Studies show that eating healthy diets with fresh vegetables, lean protein, complex carbs and low sugar are still effective but just eat less. Women burn 10 less calories per year after age 30 so we need to eat less. if you are eating healthy anyways keep doing so but consume less calories.
I eat a high protein, complex carbs, lots of green veggies, low or no sugar diet.
LIFT WEIGHTS. We lose muscle mass as we age, so strength training is a MUST to increase muscle mass to burn more calories even at rest. To help you, I offer online training programs with completely custom workout plans Tailored to your fitness goals, exercise history, available equipment and space. you can stream fitmomtv fitness classes worldwide and download ready-made non-custom workout plans Too. Click here for info.
I strive to be active every single day. I have always worked out first thing in the morning before the day gets away from me. If I wait till later in the day to work out, something always comes up to prevent me from training. Besides I love being productive early in the day it sets the healthy tone for the rest of the day and makes making healthy choices easier. Exercising first thing in the morning also revs your metabolism so you burn more calories all day long, this is the after work out burn affect. I lift weights every day and train abs every day. Strive to make it a healthy habit just like you brush your teeth every day. You can follow along with my exact workouts I do here Right now it is located on my main website Kiana.com, I am in the process of also adding it to the FitMomTV.com website.
The key points to staying fit after menopause are:
1. Strength training – women lose muscle mass after menopause. Reverse aging process with weight lifting. Building muscle can help you burn more calories even at rest which will help control your weight.
I lift heavy weights. No you will not get masculine like a bodybuilder. It is very hard to gain 1 pound of muscle
2. Eat frequent healthy small meals that include vegetables, lean protein, complex carbs, low sugar. Avoid refined foods. Mediterranean Diet is a good option. If you are interested in a weight loss program that really works, I recently partnered with a structured food program designed to create healthy habits. The portion food is included in the program which makes it super simple My husband lost 22 pounds and 6 inches off his waist and it’s only been a month and a half. Please email us if you want to hear more
I have always eaten every 2 to 3 hours. Every meal I eat contains a lean protein, complex carbohydrate and a small amount of healthy fat. I drink about 100 ounces of water per day. Studies show you should drink half your body weight in ounces of water. A easy way to do this is to drink a glass when you wake up and before bed, and a glass before every meal and snack I have always eaten every 2 to 3 hours. Every meal I eat contains a lean protein, complex carbohydrate and a small amount of healthy fat. I drink about 100 ounces of water per day. Studies show you should drink half your body weight in ounces of water. something I have always done and A easy way to do drink more water on a regular basis, is to drink a glass when you wake up and before bed, and a glass before every meal and snack
3. Eat healthfully, just less. And move more.
I try to make the most focused use of my time. I work at the computer a lot on my websites and creating workouts for my online clients and my fitness classes and my fitness books and answering fan mail. That can end up to be a lot of sitting. I turn on ambient focus music in 30 minute intervals. After the 30 minutes I get up go outside and stretch or walk. I try to make the most focused use of my time. I work at the computer a lot on my websites and creating workouts for my online clients and my fitness classes and my fitness books and answering fan mail. That can end up to be a lot of sitting. I turn on ambient focus music in 30 minute intervals. After the 30 minutes I get up go outside and stretch or walk. The focus music helps me be to be more focused & productive during that time and when it goes off it reminds me to get up. To find focus music go to YouTube and search concentration studying productive focus music or something like that 🙂
4. Reduce stress: it can lead to weight gain, over eating, triggers of unhealthy habits. Meditate 10 minutes per day. Sit in a Quiet space in your house. Walk. Get outside in the fresh air. I started meditating or at least focused quiet time 5-10 minutes per day. Because I am a multitasking mom,
due to the COVID-19 quarantine situation I have been watching a lot more television, more than I have in my entire life? I’m hooked on some of the Netflix shows right now. That being said I try not to watch these before bed because they are very stimulating and causing me to have wild dreams. Instead I try to turn the TV off earlier and lie in bed planning my day tomorrow for thinking of my children.
I love walking outside alone for my quiet time. I carry my phone only to use the Pedometer so I can track my steps. I try to walk between 4000 – 5000 steps during my quiet time. Combine that extra movement with my daily activity I get to 10,000 steps per day.
5. Restful, quality sleep. Lack of sleep can trigger hormone shifts and unhealthy habits. Can make weight gain worse. No tech an hour before bed, keep regular sleep schedule.
6. Have Realistic goals. Accept changes as a natural process. Be your best. Do your best. I go by How much energy I have or don’t have, the way my clothes fit and how I look in the Mirror, not how much I weigh on a scale.
HELPFUL STUDIES. From 50 years of age, postmenopausal women are at an increased risk of developing sarcopenia and osteoporosis as a result of deterioration of musculoskeletal health. Both disorders increase the risk of falls and fractures. The risk of developing sarcopenia and osteoporosis may be attenuated through healthy lifestyle changes, which include adequate dietary protein, calcium and vitamin D intakes, and regular physical activity/exercise, besides hormone replacement therapy when appropriate. Protein intake and physical activity are the main anabolic stimuli for muscle protein synthesis. Exercise training leads to increased muscle mass and strength, and the combination of optimal protein intake and exercise produces a greater degree of muscle protein accretion than either intervention alone. Similarly, adequate dietary protein intake and resistance exercise are important contributors to the maintenance of bone strength. Vitamin D helps to maintain muscle mass and strength as well as bone health. These findings suggest that healthy lifestyle measures in women aged >50 years are essential to allow healthy ageing. The European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) recommends optimal dietary protein intake of 1.0-1.2g/kgbodyweight/d with at least 20-25g of high-quality protein at each main meal, with adequate vitamin D intake at 800IU/d to maintain serum 25-hydroxyvitamin D levels >50nmol/L as well as calcium intake of 1000mg/d, alongside regular physical activity/exercise 3-5 times/week combined with protein intake in close proximity to exercise, in postmenopausal women for prevention of age-related deterioration of musculoskeletal health.
Menopausal transition is associated with weight gain and increased visceral fat distribution, which acts as an endocrine organ secreting the pro-inflammatory adipocytokines, which leads to metabolic disorders typical of menopause, including type 2 diabetes and cardiovascular diseases. Given the increasing number of aging population, the nutritional strategies to prevent obesity and obesity-related diseases in menopausal women is becoming a growing need and it should be one of the main objective for Nutritionists. The Mediterranean diet is characterized from foods with anti-inflammatory and antioxidant actions, such as extra-virgin olive oil, vegetables, fruits, legumes, nuts, red wine, and whole-grain cereals. Several evidences showed that the Mediterranean diet acts on both weight control and menopause, in addition to the known effects of the Mediterranean diet on cardiovascular and metabolic diseases. The Mediterranean diet is comparable with pharmacological interventions in terms of reducing the risk of obesity and cardiovascular and metabolic events. Considering that there are no specific dietary guidelines to manage weight in menopause, the aim of this review is to provide a nutritional guideline for the management of weight in menopause, particularly focusing on the Mediterranean diet.
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