Metabolism is one of the several biological processes that slows down around 50. Since exercise becomes more of a chore, muscle mass decreases, and calorie burning decreases, the process of losing weight slows down and gaining weight gets easier as a result.
This is particularly noticeable in women since menopause and hormonal changes promote weight gain. Women over 50 have higher blood pressure, which increases heart disease risk. However, weight growth and so many changes can be exhausting and lead to self-criticism.
You should regulate your food and fitness routine to feel good about yourself and your physique while living a healthy lifestyle.
Hormonal changes, particularly a decline in estrogen, impact hunger and the body's ability to burn calories, making weight gain during perimenopause and menopause a regular occurrence. It changes how fat is stored in women as well.
Gaining weight may be one of the psychological repercussions of menopause, which is triggered by hormone imbalances and prompts them. In order to put on some pounds, here are some things you may do.
Stopping unwelcome weight gain is possible with disciplined eating and regular exercise. The consumption of a diet abundant in protein, plant-based foods, whole grains, dairy, and omega-3 fatty acids. Attenuate menopausal symptoms with these meals. Foods high in sugar and processed foods might mess with your hormone levels, so it's best to avoid them. Instead, load up on protein-rich foods.
Maintaining fitness includes exercise, which aids weight loss by regaining lost muscle mass. In addition to assisting with weight maintenance, exercise has additional benefits, such as strengthening bones and increasing metabolism.
Women over the age of 50 should aim to exercise for at least 150 minutes every week. For optimal fitness maintenance, aim to exercise for at least 150 minutes each week at a moderate level. Women who currently lead active lives don't need more than 75 minutes per week of high-intensity activities.
To get the most out of your workouts, you can't just do them once in a while; consistency is key. Finding an activity you love doing is the surest method to achieve your goal.
During menopause and the perimenopausal period, women should prioritize their own health and wellness more than usual. This is because both periods can have negative effects on a woman's physical and mental health.