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How to Prevent Post Menopausal Weight Gain

written by: Janet Scheffler • edited by: BStone • updated: 3/18/2011

Post menopausal weight gain can be prevented with a few simple life changes. Attention to diet, stress, exercise and well-being can make the difference for a healthy post menopausal experience.

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    Prevent Post Menopausal Weight Gain By learning how to prevent post menopausal weight gain, you can begin to see the light at the end of the tunnel. Many women feel overwhelmed by the changes their bodies are going through during menopause and weight gain seems to be an unwritten inevitability to some. Often, women are less active and their metabolism slows down as they move through menopause. Watching mothers and grandmothers pack on post-change pounds can send any woman racing to the gym. But exercise alone is not enough. Lifestyle changes are in order and some self-discipline will fuel success. Weight gain doesn't have to be your post menopausal legacy.

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    Saturated Fats

    Nothing says ample hips like saturated fats. Always choose the lean meats, avoid cold cuts and broil instead of fry. Eat an oily fish like salmon or tuna often for the omega 3 essential fatty acids they provide which feed our brains and nervous systems. This type of omega oil is an important part of healthy eating for women of that certain age.

    Saturated fats are unhealthy and create unhealthy hearts, cause strokes and clog arteries. Saturated fats prevent the absorption of nutrients and contribute to bowel cancer and obesity. Making healthier choices for proteins and fats means success on the scale. Weight loss can seem difficult enough without the added pressure of tapering menopausal symptoms. The end of menopause can mean the beginning of other issues, like weight gain. Hormonal changes can pack weight on.

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    Empty Calories

    Some women have reported that they experience cravings for empty calorie foods, like chips, fries, breads and other starches. Not enough research has been done to connect these cravings to the end of menopause, but empty calories at any age are not only not nourishing your body; they actually increase the desire for more calories. The body feels starved when fed nutrition deficient foods and empty-calorie foods trick the body into hunger.

    Start to substitute a few portions of starch each day for fresh fruits or vegetables. Use low fat dips, enjoy fiber-rich crackers with veggie slices and snack on whole foods, rich in nutritional support for your body. These foods will satisfy the body and hunger recedes. Cut fresh vegetables ahead of time and use zip plastic bags or containers to store them in the refrigerator. Keep snacks sliced and ready. This helps to avoid munching or grabbing something "simple".

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    Sugar

    Sugar has a strong effect on the body. It suppresses the immune system, has a significant effect on blood sugar levels, can cause damage to the cardiovascular system and exacerbates diabetes. Sugar also causes the body to gain weight. It is found in many processed and packaged foods, instant foods and fast food, and is easily accessible in the form of soda pop, desserts and candy, to name a few.

    Avoid sugar when possible. Use honey or agave when a sweetener is needed. These are naturally occurring sugars and they are easy for the body to digest. As you add more fresh fruits to your daily diet, you'll find less of a taste for artificial sugars. Natural sugar in fruit satisfies the body's craving for sweet foods. Incorporate three to five helpings of fresh raw fruit into your daily food intake.

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    Exercise

    Your body works better with physical activity. And the choices are vast. Running, walking, dancing, swimming, yoga, aerobics and biking are just a few of the many types of exercise you can choose to help keep post menopausal weight gain at bay.

    Activity is essential for a healthy body, mind and spirit. Exercise gives the mind a break, allowing the body to take over, freeing thoughts and tension. Weight loss is easier without stress and tension. Stay active and your body will begin to normalize and start fresh in post-menopause. Weight gain doesn't have to be an issue. Take action, stay active, make good choices and enjoy life.

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