Talking to most women over 50 you will quickly find that menopause and weight gain are linked in their experience. It is very common to put on weight at this time and while some of this may be due to lifestyle changes, that does not explain why suddenly we develop a tendency to put on weight at different parts of the body, especially the abdomen, while any weight gained when we were younger tended to be centered on the hips.
The truth is that hormonal changes do have a part to play in this, although the process is not completely understood. At menopause a woman stops ovulating, her monthly menstruation periods end, and her body produces much lower levels of the female hormone estrogen which is responsible for the ovulation process. Low estrogen has been shown to cause weight gain in animals and it almost certainly is the reason why our bodies change shape. While women of childbearing age store fat in the lower body, after the menopause they store it on the abdomen instead, like men. This leads to a greater risk of heart disease.
At the same time, both men and women tend to find muscle turning to fat as they grow older, and the metabolism slows down. This means that if you do not adjust your eating habits you will probably find that your weight increases. A person of 60 just does not need as many calories as a person of 40.
Hormone therapy with estrogen is sometimes prescribed to control menopausal symptoms. Many women will be surprised to hear that studies have shown that hormone therapy does not cause weight gain. Some women experience bloating and water retention in the early stages of hormone therapy but this is usually temporary and they have not gained any fat. Hormone therapy can reduce the risk of heart disease by preventing the changes in storage of body fat around the abdomen and lowering cholesterol. However, hormone therapy has been linked to an increased risk of breast cancer in some studies.
If you find that you are gaining weight around the menopause, there are several things you can do.
- Eat a healthy, low fat diet with plenty of fiber, avoiding sugar.
- Take regular exercise. As people get older their physical activity levels naturally drop. Work often becomes less physically demanding, there are no kids to run around after, we take less active holidays and do things more slowly. 30 minutes of moderate physical activity every day will help to balance out the effect of this.
- Maintain your muscle strength and mass. Use weights for arm muscles and walking or cycling for legs.
- Accept the changes to the shape of your body. If you are not overweight, but simply have a thicker waist and slimmer legs, that is fine.
Consult with your doctor before starting any exercise program if you have any medical conditions or your fitness levels are low. Your doctor can also help with symptoms of the menopause and weight gain.
Winter Weight Gain - Why Does It Happen And What Can We Do?
Winter weight gain is a common complaint of many people. It seems that every winter we add a few pounds, and come summer we don't lose them all again either. A few of them always stick around, making us a little heavier every year. They seem to be very hard to lose extra pounds! Why does this happen and what can we do?
There are many contributing factors. First, it seems likely that we have a genetic disposition to store more fat as winter approaches. Many animals do this and it was probably vital to survival for our ancestors. Extra layers of fat on the body protect us against the cold and then can be used as fuel in the late winter and early spring when food stocks would historically be very low. We probably have a tendency to eat more in the fall, when food is plentiful after harvest time, to help this process along. We may also unconsciously choose foods that are higher in fat content at this time.
Hormone levels can also influence our weight gain. The interaction of hormones and other chemicals in the brain can bring about variations in appetite and cravings. Some neurotransmitters can also influence the way we eat. People who are overweight often have low levels of these neurotransmitters and the results can include excessive appetite, depression and sleep disorders. At the same time, the lack of daylight caused by the shortening days during late fall and winter can bring on seasonally affected disorder or winter depression. One of the quickest ways to give a boost to the energy levels and emotions is to eat high carbohydrate foods including sugar treats, chips and cereals that give us a fast blood sugar 'fix'. So people who feel low in the winter will tend to overeat or eat the wrong foods, leading to weight gain, more depression and a vicious cycle that is hard to break.
So altogether there are many reasons why we eat more high carbohydrate foods such as cookies, pies and chocolate in the winter, and of course most of these foods also contain high levels of fats. The best way to handle this is generally to substitute other foods that are also high in carbohydrate so that we get what our body craves, but which have low fat content and plenty of fiber. This means potatoes, wholegrain bread without butter, wholegrain rice, cereals, and fresh whole fruit.
It is also important to take more exercise. Often our physical activity levels drop in the winter and we have a tendency to want to stay home and rest. This is natural when it is cold outside. But we are not cavemen! We have heating in our homes and can be sure that there will still be plenty of food in the stores come February. We do not need to stow fat the way that they did. Sign up with a gym or get a stationary bicycle for the den. Transform those carbs into energy now instead of keeping it on the waistline until spring. Winter weight gain is easily avoidable this way.
There are many contributing factors. First, it seems likely that we have a genetic disposition to store more fat as winter approaches. Many animals do this and it was probably vital to survival for our ancestors. Extra layers of fat on the body protect us against the cold and then can be used as fuel in the late winter and early spring when food stocks would historically be very low. We probably have a tendency to eat more in the fall, when food is plentiful after harvest time, to help this process along. We may also unconsciously choose foods that are higher in fat content at this time.
Hormone levels can also influence our weight gain. The interaction of hormones and other chemicals in the brain can bring about variations in appetite and cravings. Some neurotransmitters can also influence the way we eat. People who are overweight often have low levels of these neurotransmitters and the results can include excessive appetite, depression and sleep disorders. At the same time, the lack of daylight caused by the shortening days during late fall and winter can bring on seasonally affected disorder or winter depression. One of the quickest ways to give a boost to the energy levels and emotions is to eat high carbohydrate foods including sugar treats, chips and cereals that give us a fast blood sugar 'fix'. So people who feel low in the winter will tend to overeat or eat the wrong foods, leading to weight gain, more depression and a vicious cycle that is hard to break.
So altogether there are many reasons why we eat more high carbohydrate foods such as cookies, pies and chocolate in the winter, and of course most of these foods also contain high levels of fats. The best way to handle this is generally to substitute other foods that are also high in carbohydrate so that we get what our body craves, but which have low fat content and plenty of fiber. This means potatoes, wholegrain bread without butter, wholegrain rice, cereals, and fresh whole fruit.
It is also important to take more exercise. Often our physical activity levels drop in the winter and we have a tendency to want to stay home and rest. This is natural when it is cold outside. But we are not cavemen! We have heating in our homes and can be sure that there will still be plenty of food in the stores come February. We do not need to stow fat the way that they did. Sign up with a gym or get a stationary bicycle for the den. Transform those carbs into energy now instead of keeping it on the waistline until spring. Winter weight gain is easily avoidable this way.
Facts about the NutriSystem Diet Plan
Facts about the NutriSystem Diet Plan - Glycemic Index to Control Blood Sugar Levels
NutriSystem is a nationwide diet plan that has had much exposure. The plan was originally catered to woman but more recently it offers men some great options as well. The company has also made some new plans for people who suffer from diabetes and need special diets to keep the blood sugar level in check. Also they have a vegetarian program that seems to be working well for people who do not like to eat meat.
Learn how to find the: Best Diet Plan
NutriSystem is similar to the Glycemic Diet and it basically follows the glycemic index. Basically the diet consist of foods that have a direct affect with blood sugar. If you eat foods with a high glycemic index number then this will cause more insulin to be sent into the bloodstream creating you to feel more hungry and you will then eat more. The plan focuses on eating foods that have a lower glycemic index number that will allow for the blood sugar level to be more constant and this will cause you to have more energy and be more satisfied throughout the day.
Find Great Advice About: Loosing Weight
All the food by NutriSystem is prepackaged and delivered to you every four weeks. Each package contains easy to prepare foods that do not require that you refrigerate them. The food contains the needed low index food that will provide the nutrients that you need to have a healthy diet. It is important to stay on the plan so that you get the health benefits as well as loosing weight.
The Plan also does encourage you to add low fat dairy items, fruits and salads to the meals that you eat. One of the main issues is that you do not eat too many carbs and stay with higher protein items. It is ok to have carbs that are from whole grains but stay away from processed foods because they cause the blood sugar levels to rise.
The NutriSystem plan is designs to work without exercise but as always it is good to find a exercise that you are comfortable with doing even if it is in small moderation.
The meal plan can be a little pricey but considering the price of eating out it could be well worth it.
Bryan Burbank is an expert in the field of Weight Loss and Health.
NutriSystem is a nationwide diet plan that has had much exposure. The plan was originally catered to woman but more recently it offers men some great options as well. The company has also made some new plans for people who suffer from diabetes and need special diets to keep the blood sugar level in check. Also they have a vegetarian program that seems to be working well for people who do not like to eat meat.
Learn how to find the: Best Diet Plan
NutriSystem is similar to the Glycemic Diet and it basically follows the glycemic index. Basically the diet consist of foods that have a direct affect with blood sugar. If you eat foods with a high glycemic index number then this will cause more insulin to be sent into the bloodstream creating you to feel more hungry and you will then eat more. The plan focuses on eating foods that have a lower glycemic index number that will allow for the blood sugar level to be more constant and this will cause you to have more energy and be more satisfied throughout the day.
Find Great Advice About: Loosing Weight
All the food by NutriSystem is prepackaged and delivered to you every four weeks. Each package contains easy to prepare foods that do not require that you refrigerate them. The food contains the needed low index food that will provide the nutrients that you need to have a healthy diet. It is important to stay on the plan so that you get the health benefits as well as loosing weight.
The Plan also does encourage you to add low fat dairy items, fruits and salads to the meals that you eat. One of the main issues is that you do not eat too many carbs and stay with higher protein items. It is ok to have carbs that are from whole grains but stay away from processed foods because they cause the blood sugar levels to rise.
The NutriSystem plan is designs to work without exercise but as always it is good to find a exercise that you are comfortable with doing even if it is in small moderation.
The meal plan can be a little pricey but considering the price of eating out it could be well worth it.
Bryan Burbank is an expert in the field of Weight Loss and Health.
Nutrisystem -The best diet plan?
With more and more celebrity endorsements of the NutriSystem diet, those who need to lose weight may find NutriSystem appealing. Although this popular diet is a healthy and convenient way to lose weight, those considering signing up should be aware of the pros and cons of Nutrisystem.
How NutriSystem Works:
NutriSystem's diet plan is low calorie and based on low glycemic index foods and portion control. NutriSystem members purchase prepackaged diet meals directly from the NutriSystem website or by phone. Dieters eat five meals per day and supplement with five to six servings of fruits and vegetables every day, and macronutrients are broken down into 55 percent carbohydrates, 25 percent protein, and 20 percent fat.
Advantages of the NutriSystem Diet
Variety: NutriSystem offers prepackaged meal plans designed specifically for women, men, vegetarians, and adults with type 2 diabetes. Customers can order either a package already made up of member favorites or customize their monthly meals.
Convenience: Dieters who do not have time to measure macronutrients or count calories may find the convenience of prepackaged meals an easier way to lose weight. Since dieters supplement with fresh fruits and vegetables, meal preparation is minimal.
Support: NutriSystem offers online support via online food and exercise journals and clients have access to 24/7 counseling services.
Portion sizes: Users of the NutriSystem diet will learn what correct portion sizes are, which goes a long way to weight loss maintenance.
Exercise: Physical activity is encouraged and if the program is followed correctly, users will develop the habit of using exercise as part of weight loss maintenance.
Disadvantages of NutriSystem
Price: NutriSystem can be expensive, especially for those who are on a budget. If ordering month-by-month, members pay approximately $350 for 28 days of meals. Automatic monthly shipments are slightly less expensive at $300. In addition, NutriSystem dieters will also need to purchase fresh fruits and vegetables and fat-free dairy products.
Not family-friendly: Those who have a family may want to consider the fact that meals will still have to be prepared for other family members. This adds additional cost to the grocery budget and time is still spent preparing meals.
Maintenance: Once weight is lost, it may be difficult to maintain the loss if steps are not taken to keep portions under control. The NutriSystem diet does not help users address other factors for lifetime weight loss maintenance such as buying nutritious foods and preparing healthy meals. After stopping the program, if dieters go back to old eating habits, weight may be regained.
While the NutriSystem diet may offer the benefit of convenience, the price is prohibitive, especially for those who have a family to consider or are on a tight budget. Although users of the NutriSystem diet will likely lose weight, NutriSystem should be used temporarily as a stepping stone to a healthier lifestyle.
Anyone considering NutriSystem as a weight loss program should consult with a physician or nutritionist before making the investment.
By: Jennifer Murray
How NutriSystem Works:
NutriSystem's diet plan is low calorie and based on low glycemic index foods and portion control. NutriSystem members purchase prepackaged diet meals directly from the NutriSystem website or by phone. Dieters eat five meals per day and supplement with five to six servings of fruits and vegetables every day, and macronutrients are broken down into 55 percent carbohydrates, 25 percent protein, and 20 percent fat.
Advantages of the NutriSystem Diet
Variety: NutriSystem offers prepackaged meal plans designed specifically for women, men, vegetarians, and adults with type 2 diabetes. Customers can order either a package already made up of member favorites or customize their monthly meals.
Convenience: Dieters who do not have time to measure macronutrients or count calories may find the convenience of prepackaged meals an easier way to lose weight. Since dieters supplement with fresh fruits and vegetables, meal preparation is minimal.
Support: NutriSystem offers online support via online food and exercise journals and clients have access to 24/7 counseling services.
Portion sizes: Users of the NutriSystem diet will learn what correct portion sizes are, which goes a long way to weight loss maintenance.
Exercise: Physical activity is encouraged and if the program is followed correctly, users will develop the habit of using exercise as part of weight loss maintenance.
Disadvantages of NutriSystem
Price: NutriSystem can be expensive, especially for those who are on a budget. If ordering month-by-month, members pay approximately $350 for 28 days of meals. Automatic monthly shipments are slightly less expensive at $300. In addition, NutriSystem dieters will also need to purchase fresh fruits and vegetables and fat-free dairy products.
Not family-friendly: Those who have a family may want to consider the fact that meals will still have to be prepared for other family members. This adds additional cost to the grocery budget and time is still spent preparing meals.
Maintenance: Once weight is lost, it may be difficult to maintain the loss if steps are not taken to keep portions under control. The NutriSystem diet does not help users address other factors for lifetime weight loss maintenance such as buying nutritious foods and preparing healthy meals. After stopping the program, if dieters go back to old eating habits, weight may be regained.
While the NutriSystem diet may offer the benefit of convenience, the price is prohibitive, especially for those who have a family to consider or are on a tight budget. Although users of the NutriSystem diet will likely lose weight, NutriSystem should be used temporarily as a stepping stone to a healthier lifestyle.
Anyone considering NutriSystem as a weight loss program should consult with a physician or nutritionist before making the investment.
By: Jennifer Murray
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