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[L565]Lose Weight After Menopause

by George Black, Geo

- Since I've been going through menopause, I can't seem to lose one pound. Do you have any special advice for me? It's very hard to just keep dieting and dieting and see no results.

My answer:

Seeing results in your weight loss program is the best motivator there is. As we age, it gets harder to build muscle and lose fat. We will all go through this phase. Now, should we surrender? Of course not. A woman in her 50+ can still totally transform her body...

First of all, make sure you follow the fundamentals:

- Drink a lot of water

- Eat six smaller meals a day instead of three big ones

- Exercise

Weight training in particular becomes EVEN MORE important as we age. This will allow us to age with grace and not be "crippled".

Women especially tend to suffer from osteoporosis after menopause. Weight lifting helps keep your bones stronger and "denser". By following the proper steps, you can lose fat - no doubt about it. However, the older we get, the less forgiving our body becomes so we don't have that wide of a margin for errors or for "messing around".

If you follow a proper fat loss plan, you will lose fat and increase muscle - it's just that this will happen at a slower pace than if you were in your early 20's or 30's.

I'm not a doctor and I try to avoid answering "medical" questions - but I'll give you a hint: Talk to your doctor about hormone-replacement therapy. There may be a way for you to "turn back the clock" so to speak. Don't talk to just any doctor who is clueless. Find a smart endocrinologist who is "human" and understands what you are trying to do (lose fat and build muscle so you are stronger and look sexier) and see if he can recommend something that will help you. Ask questions and see if he has experience with this type of treatment. You don't want to be nobody's guinea pig...

Something else that is important is your mental perspective. Did you know that many people die a few years after they retire from their job? This can happen in their 70s or even their 60s or 50s. Age isn't really important. What's interesting is that these people say: "Ok, since I'm retired, that's it, I'm finished." Then, they get depressed and give up on life completely.

Going through menopause can have a similar effect on a woman's body. The trick is to know how to fight back. In any case, DON'T QUIT. Some people live up to 120. Being 52 years young is far to early to say that you are "finished". See? It's all a matter of perspective...

It's inevitable for all women, and causes many changes. Triggered by low levels of the female hormone oestrogen, menopause symptoms range from mental (sadness, depression) to physical (chronic back pain, stiffness, insomnia, irregularity, poor circulation, weak muscles, shortness of breath, and loss of bone mass). Although it cannot be prevented, some of its negative effects can be minimized with exercise and relaxation techniques.

Exercise can do a lot more than we could ever imagine. For starters, a minimum of four 30-minute exercise sessions each week will help to keep a women's body to produce a little oestrogen by stimulating the adrenal glands to convert the male hormone androstenedione into oestrogen. When continued over several months, exercise helps build stronger bones and lowers the risk of osteoporosis as compared with non-exercisers. Although every woman is different, most women lose upwards of 25 percent of bone mass by the age of 65. This is accompanied by reduced muscle strength and flexibility, making the body less adaptive and more prone to injuries. In fact, scientists have proved that bone loss begins around the age of 35, proceeds slowly up to the menopause, and then accelerates during the five to seven years after the menopause, when oestrogen levels are low.

THE IMPORTANCE OF REGULAR EXERCISE

A reduced risk of heart disease - The risk of heart disease increases for women after menopause due to a deficiency of oestrogen, which has a protective effect on the heart. A lower chance of developing diabetes mellitus - Blood sugar imbalance is likely after menopause. Maintenance of muscle tone and strength - To safeguard against the loss of muscle mass post menopause.

WHICH TYPE OF EXERCISE IS BEST?

The type of exercise that you take obviously depends largely on resources, how much time you have to devote to exercise and your own personal preference. One can choose from a gym, fitness classes, sports centers and local YMCAs. For those who would rather exercise at home, there are many excellent exercise videos another publications on the market.

Studies show that women performing aerobic activity or muscle-strength training reduced mortality from cardio vascular disease and cancer. Activities like walking, cycling swimming and rowing work well.

DEEP MUSCLE RELAXATION

Try yoga, meditation, deep breathing, peaceful environments. This simple exercise can be very useful -Find a peaceful place. Lie on your back, or sit in a comfortable chair, and close your eyes. Tense your right hand (or left, if your are left-handed), then let it go loose. Imagine it feels heavy and warm. Repeat with your right forearm, upper arm and shoulder, then move on to the right foot, lower leg, upper leg. Now do exactly the same thing with the left side of your body. By the time you have finished, your hands, arms and legs should feel heavy, relaxed and warm.

Article Source : Pg. 6

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Both George Black & Chhoda Nitin are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

George Black has sinced written about articles on various topics from Lose Weight, Nutrition and Bodybuilding Supplements. "Why Almost Everyone Is Dead Wrong About Weight Loss - Including How To Lose Up To 28 Pounds in 4 Weeks And Keep it off - Without Diet Pills or Aerobics and Without Feeling Hungry. Lose weight with this simple. George Black's top article generates over 14800 views. to your Favourites.

Chhoda Nitin has sinced written about articles on various topics from Hoodia, Pilates Exercise and Lose Weight. For more information about these exercises and to get free full color exercise routines, diet plans and grocery lists, visit and. Chhoda Nitin's top article generates over 14800 views. to your Favourites.