Is Weight Gain Inevitable

Hello everyone and welcome back to The Skinny. Weight loss, although tricky, can be done. However, in today’s blog, I’d like to talk about a time when weight loss may seem even more difficult to accomplish. (Can you imagine?) I’m talking: Weight Loss After Menopause.

Many people say that once women reach over ages 40 – 55 or begin menopause, weight gain seems to go hand in hand. But, the question still remains: Is weight gain inevitable at this point? It doesn’t have to be. Aging does not have to equal weight gain. So, today I’m here to let you all know what you can do lose weight after menopause.

The reason people say that menopause and weight gain go hand in hand is because of factors such as decreased estrogen, slower metabolism, as well as lifestyle factors like poor diet and lack of exercise. Still, it isn’t hard to tip the scale in your favor if you know what to do.

First thing’s first, eat less sugar.

Fluctuations in your hormones can affect the body’s ability to maintain a stable blood sugar level. For this reason, reducing your sugar intake will lead to weight loss and maintenance. This means eat less desserts, fried foods, and more fish. Heart disease risk is likely to rise after menopause, so you should try to eat at least two servings of fish per week or fish oil.  Also, keep the natural sugars in your diet by eating fruits

Next, it is important to stay away from fat-free or reduced-fat foods.

I know, it’s surprising, right? Reaching for fat-free or reduced-fat foods keep you from eating the healthy fats your body needs to combat heart disease. Also, with many fat-free foods, including salad dressings and peanut butter, you’re gaining in sugar what you’re losing in fat, which is not good for weight control, energy, and overall health. Instead, stick with minimally processed, plant-based sources of fat that are rich in vitamin E, antioxidants, and omega-3s, such as nuts, fish, and avocados.

This next one may sounds a little harsh ladies, but it is true. You have to remember that you’re not in your 20s or 30s.

The workouts and diets that you use to rely on may not (probably don’t) work anymore. You have to realize that your body is changing and adjust to that change. You can even work with your health care physician or nutritionist to cut back on your calories and find what’s best for you.

Don’t overdo it with the calcium.

It’s true that bone density may decline after menopause, which is why some women opt to taking 1,000mg or more of calcium/day. But, too much of a good thing is also bad. Excessive calcium intake carries health risks including kidney stones, constipation, and heart disease. Instead, eat foods like dark green leafy vegetables and dairy (even nondairy milks like almond or coconut milks are fortified with calcium).

My fifth tip about losing weight postmenopause is rethinking that drink.

An actual serving size of wine is 4 oz. Overfilling your wine glass can even lead to breast cancer.

Another commonly heard “savior” is soy. And while I do agree to say yes to soy, but don’t say too many yes’s.

Soy foods like tofu, soy nuts, and soy milk may offer relief from mild hot flashes and are not thought to increase breast cancer risk. Protein powders or other highly processed soy products are far more concentrated than natural soy, so with women that have thyroid issues or history with breast cancer, I would say be careful.

Last, but not least, I would say to find a diet that fits and don’t forget to hydrate.

Losing weight is not science experiment. Although tougher, the overall gist stays the same. Reduce your calorie intake and exercise. Any balanced diet that cuts calories should do the trick. Also, if you get in your 64 oz of water/day it may even contribute to less cravings than normal.

I hope these seven tips that I have outlined shed some light on a difficult subject. Remember, losing weight isn’t impossible and weight gain certainly isn’t inevitable.

What’s the SKINNY on Carb Cycling?

What’s the SKINNY on Carb Cycling? and How Does It Work?

There are so many diet options out here for you to be successful on losing weight and there are twice as many that keep us asking ourselves “why did I try that?”  But, one thing for sure, is that we all know that an excess of carbs will leave us craving for more and it will go straight to the middle (belly fat), in case you didn’t know what I meant.  On the other hand, when we are dieting and exercising we need those carbs for energy and that’s when Carb Cycling makes sense.

How It Works

Carb cycling utilizes a weekly regimen of high and low carb days.  High carb days help promote muscle growth by replenishing glycogen stores and stimulating insulin response while low carb days help promote fat loss while preventing weight gain as the body burns fat for fuel rather than dietary carbs.

Choosing Carbs

Due to the heavy influence on the body, the focus is on carbs rather than fats or proteins.  For fat loss, on high carb days choose simple carbs that are high in glucose or complex carbs that break down into glucose.  Starchy vegetable, whole grains and other complex carbs keep you feeling satisfied and energized for longer periods so you won’t feeling like overeating.  Avoid fructose-based carbs such as high fructose corn syrup that are not as easily stored in the muscles and are more likely to become fat.

When To Cycle

Typically, you can alternate between high and low carb days, but of course for faster weight loss, you can have fewer high carb days.  For muscle gain, you can have more high carb days than low but, avoid putting two high carb days back to back.  On heavy training days, it’s advised to load up on the carbs for fuel during your workout.

Building A Meal Plan

Whichever plan you choose make sure that you stay within your calorie range for weight loss.  If you are not sure what that is for you, seek the recommendation of your healthcare provider.  Typically, you will want to eat plenty of protein, starchy vegetable and healthy fats on heavy workout days and on low-carb days, you can eat lean proteins and non-starchy vegetables.

Water Weight Gain

On high carb days, water weight accumulation is higher, your body will store 4 grams of water for every 1 gram of carbs.  Although this is temporary weigh gain, it is not to be confused with fat gain.  The water weight will decrease in about a day or so.

So, now that you know there is a more satisfying and healthier way to start a low carb diet, I encourage to explore the diet more thoroughly to truly see if this is a viable option for you and as always please seek the advice of your health care provider.

With your health in mind,

Natonee

Sources – Bodybuilding.com – DailyBurn.com