Wanting to be healthy is a desirable thing. When you get older and stay healthy, it comes with a treasury of perks: physical mobility, fewer medical bills, increased longevity and, overall, a better quality of life.
Struggling with one’s weight can be stressful and, unfortunately, it’s one of the most common symptoms of menopause. Are you ready to hear the secret? Get ready to kick menopause's butt! The secret to losing weight and feeling great is:
Stop trying to lose weight!
Yup—that's the secret.
You honestly shouldn't be fixating on your weight and counting every calorie.
Sure, it's great to crack down on harmful things, like fast food. Although moderation is always key, we must be vigilant and notice when instances turn into constants—such as intensely restrictive diet plans. Those kill your metabolism.
"On average, women gain five to seven pounds during menopause. Declining estrogen robs bone and muscle mass,” writes Karen Smith-Janssen in her article “6 Workout Mistakes Women Make When They Hit Menopause," in Prevention. And in "Exercise Beyond Menopause: Do’s and Don'ts" in the Journal of Mid-Life Health, the authors say, "Bones become strong when the muscles attached to them become strong." So what do women need to do?
Build things back up. Especially to lose weight! I know, the thought of building muscle sounds scary in your head, but it actuality it translates into your burning calories more easily.
BUILDING A METABOLISM 101: TWO STEPS
1. Small Frequent Meals
Until recently, this was the go-to metabolism-boosting diet plan for most fitness coaches; the approach has been debunked, though. Some researchers, such as Poppy Carpenter of the University of Missouri's School of Journalism, argue that SFM don't directly speed up metabolism but that eating that way is still effective in changing your lifestyle for the better. She says eating SFM daily has been shown to lower caloric intake and decrease unhealthy eating trends (“gorging”). I still recommend SFM because they definitely lead to more stable energy, which indirectly improves metabolism.
2. Cardio + Strength Training
In "Exercise Beyond Menopause: Do’s and Don'ts," the Journal of Midlife Health publishes a longitudinal study covering the necessity of implementing a customized daily/weekly exercise regimen for all menopausal women.
Their conclusions gathered that reaching menopause without taking any preventative measures against negative health outcomes could bring menopause on early and make it particularly severe. Conversely, people who chose to walk around outside for an hour every day many years prior (a decade or less), had reasonably tolerable menopausal years.
Regardless, the study continued to urge women to develop exercise as an integral part of their menopause strategy because the benefits are so essential to maintaining muscle mass and, consequently, bone mass and strength.
Tip: Looking for a great exercise program? Try Genesis Health Clubs! They have a new location in Olathe. Considered one of the best luxury gyms in Johnson County, with over 100,000 square feet of fitness heaven, this Olathe, KS location has everything. Looking for a swimming pool? How about two indoor pools and a luxurious outdoor pool with a waterfall and poolside food and drink service? Not to mention the hot tub, steam room and sauna.
C. Alex Merrill is a freelance writer and habitual traveler from the Lawrence area. Weekend free time is dedicated to family, Moo Shu takeout and the calamitous booms of Doctor Who chase music.