The changes in a woman's body between the ages of 35 and 55 could be referred to as the "midlife expansion." It is a time when weight gain occurs more easily, fat accumulates around the waist and stomach rather than on the hips or thighs and maintaining weight or body shape becomes extra difficult. This change in body shape occurs primarily because of the alternations in hormone balance in addition to the normal effects of aging. There is a natural tendency to lose muscle every year after the age of 30 without a focused effort to maintain it. But, weight gain does not have to be inevitable!
Causes of Middle Age Weight Gain
For most women, shifts in weight begin before menopause (peri-menopause) when an average woman gains approximately one pound a year leading up to menopause. Many women believe that the changing levels of estrogen are the main cause of weight gain, but other factors are also at play:
Six ways to avoid middle age fat after the jump
Reduced physical activity: The majority of menopausal women do not perform adequate exercise. At total of 150 minutes of exercise per week is required for weight loss. I recommend three 30 minute strength training sessions, one to two sessions of yoga and one to two cardio per week.
Excess caloric intake or improper combinations of healthy protein, carbohydrates and fats: Studies show individuals who practice carbohydrate-conscious eating can consume more calories per day without weight gain than those individuals who do not focus on balancing proteins and carbohydrates.
Metabolic drop: The number of calories needed each day decreases as your metabolic rate slows down and your muscle mass decreases. Since muscle burns more calories than fat, the less muscle you have, the fewer calories will be burned each day.
Genetics: Genetic factors may play a role in your weight gain. You might be predisposed to gain weight around your stomach as you age. This means that you may have to work harder to maintain your figure.
Excess weight increases the risk of:
* High cholesterol
* High blood pressure
* Insulin-resistance which can lead to type 2 diabetes
* Increased risk of heart disease
* Increased risk of Alzheimer's disease
* Increased risk of certain types of cancer (especially breast cancer)
Six Tips to Help You Avoid the Midlife Expansion
An inability to lose weight through exercise and dietary changes can be related to a number of different causes, especially during the hormonal changes with aging.
1. Your dietary plan may need some tweaking. For weight loss, you must be sure to:
* Balance your protein and carbohydrates 1:1. This means that if you see this ratio on food labels, it is a good choice for you. Let's discuss an example using yogurt. Plain yogurt typically has 6 grams of protein, 6 grams of carbs and a few grams of fat while a fat-free yogurt has 34 grams of carbs, 4 grams of protein and no fat.
* Eat every three to four hours. Never skip a meal because it affects your blood sugar balance and stress hormones which ultimately inhibits weight loss and damages your metabolism.
2. Have your thyroid gland tested. The thyroid gland is the main governor of the metabolism. You should have TSH, Free T3, Free T4 and thyroid antibodies. Your TSH should be less than 2 to 2.5 , not 5, the previously accepted normal range. If you are menopausal, problems of the thyroid gland can occur, especially if you are taking HRT.
3. Have your fasting blood sugar and fasting insulin levels tested. If you are insulin-resistant, which means you have high insulin levels on fasting tests (insulin is the body's signal to store energy as fat if it is not consumed) you will tend to gain weight around the abdomen and have difficulty losing weight in general. If your insulin levels are high, then a higher protein diet is essential for you to successfully lose weight.
4. Monitor your stress levels. You may want to consider having a salivary hormonal test to check if you have excessive levels of the stress hormone cortisol. Elevated cortisol levels cause an inhibition of thyroid gland function leading to accelerated aging, water retention and increased abdominal fat. The herbal formula Relora lowers cortisol, assists with abdominal fat, helps restore healthy sleep patterns and may also reduce the frequency and severity of hot flashes. This popular supplement can be purchased on the Clear Medicine online store.
5. Make sure your estrogen and progesterone levels are healthy. You can have these levels tested with a salivary hormone analysis-the most accurate way to measure your hormones.
6. Watch your sleep habits as you would your diet and exercise program. Sleep in complete darkness and get to bed before 11pm for optimal release of hormones that affect body composition. If you are sleep-deprived, it may cause weight gain and a tendency to overeat.
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