So here we are at fifty and above. Yay we made it! You may have the career of your dreams, the family you always wanted or maybe you are starting a new venture! Congratulations! As women, we try to do it all. As we take care of those around us, we may fall short on our own healthcare.
With age comes the inevitable changes to our bodies. One of those changes may be weight gain. Why do women start to gain weight aroun the age of 50? Well we’ve got a few reasons here:
–Menopause. Menopause which normally begins at the age of 51, can lead to weight gain. Weight begins to settle around the belly for many women. Excess weight gain no matter any age can lead to health issues such as type 2 diabetes, high blood pressure and obesity. “Weight gained during menopause may increase the risk of developing breast cancer, while losing weight during menopause may reduce your risk of developing the disease”. Lifestyle changes are a great way to begin to regain your health.
–Slower metabolism. Then there’s the issue of our ever-slowing metabolisms. According to the American Council on Exercise, your resting metabolic rate (the ability to burn calories while doing nothing) decreases by about 1 to 2% percent per decade, thanks to a decrease in the amount of muscle you carry around (muscle burns calories) and increased fat mass (which is metabolically inactive). To add insult to pudge-boosting injury, our diets often don’t change enough to account for this metabolic slow-down, meaning weight can creep up slowly but surely with every birthday. Adding physical activity to your daily routine may work for you.
-Hormones. Get your hormones checked. As we age, progesterone, testosterone, and other hormones decline, which sets the body up for storing instead of losing weight”, says Jennifer Burns, NMD, a naturopathic physician in Phoenix. “Simply getting your thyroid, adrenal glands, and other hormone levels checked—and then taking the appropriate steps to bring them back into balance—can go a long way toward helping people in their 50s lose weight,” says Burns. Tami Meraglia, MD, author of The Hormone Secret: Discover Effortless Weight Loss and Renewed Energy in Just 30 Days, agrees, adding that she believes the hormone to focus on is testosterone—especially for women over 50 who are trying to get fit. Check with your healthcare provider for more info!
–Loss of muscle mass. As women age, muscle mass may decline and can lead to weight gain. Muscle cells require more calories to maintain than fat cells so if you begin to gain muscle mass you can consume more calories without gaining weight. Weight lifting is a great way to increase your muscle mass and “you may burn an additional 50 calories each day according to Columbia University”. Weight training is a great way to tone up and keep your metabolism working all day long. Check with your healthcare provider for approval to perform any new exercise or workout. Lift weights every other day and alternating the worksout so each body parts gets 24 hours of rest between workouts. Weight bearing cardio like walking and running also increase bone density which is important for women, especially over the age of 50.
Stress. In today’s busy world, stress is almost the norm for many women over the age of 50. As we try to navigate through the stressful situations, our bodies may release the hormone Cortisol. Cortisol is known as the stress hormone which may cause an increase in appetitie and if high calorie foods are what you reach for, weight gain may happen. Especially if are reaching for comfort foods which tend to be high calorie. The result? Emotional eating and a schedule that seems too jam-packed for regular exercise sessions. The solution: “schedule your workouts like they’re doctor’s appointments,” says Durbin. By sticking to a workout routine, you may reduce your stress levels and get your diet back on track! You don’t want to ruin a great workout by eating a junky food!
Lack of sleep. Stress, not enough time in the day to finish your tasks, worry all can cause you to lose sleep. As we sleep less, hormonal issues may arise which can increase your hunger an appetite and overeating may occur causing weight gain.
What’s a change you can make? Overhall your diet with healthier choices. That metabolic slow-down can mean that you’re burning about 250 fewer calories each day. “If you continue to eat like you’re in your 30s—and don’t increase your exercise—you’ll gain weight, plain and simple,” says Katie Ferraro, RD, a dietitian and assistant clinical professor of nutrition at the University of California–San Francisco School of Nursing. “To lose weight when you get older, you have to eat fewer calories,” says Ferraro. By beginning to remove the unhealthy and junk foods in your diet and adding in more fruits, veggies, lean proteins an whole grains, you may begin to cut down on your calories and still enjoy satisfying meals!
Remember you did not gain the excess weight in a week or a day and you will not lose it in a week or a day. Improving your diet by adding in healthy food choices and living an active liftstyle may work for you. My PrimeTime Health online workshops is a six week program that will teach you healthier options. Whether to join the monthy group or set up a personalized program, contact me to register and for more info today!
http://www.com/causes-weight-gain-after-1291980633
http://www.onlymyhealth.com/causes-weight-gain-after-1291980633
http://www.prevention.com/fitness/lose-weight-after-50
Visit my event page and register for my next PrimeTime Health online workshop on 9/25. I offer these group workshops monthly and individually at your convenience. Contact me for more info.
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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