As we age it is common for us as individuals to gain weight especially around our midsection of our bodies. This weight gain is linked to hormonal changes.
As we transition through the menopause/andropause it is more probable that our weight redistributes towards our abdomen.
In fact this weight gain is not just linked to hormonal changes but in fact it is also linked to aging, as well as lifestyle and genetic factors.
As we age our muscle mass decreases and our fat mass increases. Losing muscle mass slows down the rate in which our bodies burn calories. i.e. our metabolic rate. This alone makes it more difficult to maintain a healthy weight.
The majority of us as we age become less active but continue to eat as we always have, unfortunately this leads to weight gain. taking this into account we need to in fact move more picking up our activity levels.
In relation to Genetic factors, if our direct ascendants (Parents/Aunts/Uncles/Grandparents) gain weight during the menopause/andropause around their midsection then you will probably do the same.
This weight gain however doesn't need to be predetermined by our ancestors, our age or even our hormones, we can prevent or even reverse this weight gain.
Nutrition;
Focusing the basis of the meals we eat to be nutrient dense, healthful food is a priority. Our diet should be full of colour, plants, lean protein and we should avoid UPF (Ultra Processed Foods). We need to observe a calorie deficit to lose and a calorie maintenance to maintain our current weight.
In fact one of the most healthful diet styles is that of the Mediterranean, which is reported in many studies to improve heart disease risks, such as blood pressure and lipid levels, and also reports weight loss success.
Key changes to make; are to eat a broad variety of plants; fruit and vegetables of different species and colour, colour as the pigments offer a variety of various micronutrients i.e;
Orange/Red - are higher in beta-carotene, Vitamin A
Purple/Blue - are higher in anthocyanins, which have antioxidant properties
Focusing on eating lean proteins; again this can be plants, i.e. Beans, Lentils, Nuts, Seeds and not forgetting Chicken, Turkey, Fish.
Swapping to healthy fats, such as Extra Virgin Olive Oil and eating avocados.
If you enjoy bread or cereals, always chose whole grain.
Avoid processed foods that often contain trans or saturated fats;
White bread
Pastries - Cakes, Biscuits
Processed meats - Hot dogs, Meat that has been preserved or altered to improve taste or shelf life.
Foods with added oils or sugars
Activity;
Being active is a great way to support our physical health, weight loss, and muscle tone. Exercise is central to build muscle and prevent age - related muscle loss.
A mixture of aerobic and resistance activities will help reduce body fat and build muscle. We can achieve this by attending the gym and using an array of equipment;
Aerobic
Treadmill
Stairmaster
Cross Trainer
Bike
Stepper
Ski Machine
Rower
Resistance
Dual/Single Cable machine
Seated Row
Lat Pull Down
Leg Extension
Leg Curls
Pec Dec
Cable Chest Press
Cable Shoulder Press
or we can gradually increase our daily activity at home to include;
Gardening; weeding, planting, digging, mowing, hedge cutting
Walk a dog (yours/the neighbours)
Parking further away from your destination i.e. office, supermarket
Use the stairs rather than the lift or escalator
Stand and walk around when on the telephone
Enjoy a walk at lunchtime etc...
Sleep;
Sleep is pivotal for our whole health and well-being but it is vital to maintain a beneficial weight. Poor sleep quality is linked to changes in our hunger hormones, our body fat composition and our energy expenditure.
By making key changes to the food we eat, the activity we do and the sleep we need, we can ease the natural hormone weight gain and in fact reverse it, by committing to these lifestyle changes, we can enjoy a healthier life.
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