4 Reasons for Weight Gain in Menopause (and What to Do)
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- เผยแพร่เมื่อ 7 มิ.ย. 2024
- These 4 Reasons for Weight Gain in Menopause are can be simple things to turn around the loss of muscle and gain of fat during menopause. Even if you exercise regularly, you may find yourself gaining weight, particularly around the belly. There are some easy answers. Let me know, which of these do you think is your greatest challenge?
00:00 Introduction
00:42 Not Strength Training
05:21 Not Enough Protein
08:30 Not Enough Sleep
15:30 Too Much Stress
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Are you tired of settling for weight gain and fatigue just because you’re approaching or have already passed age 50? You can still get in the best shape of your life, no matter your age!
Debra Atkinson - a 39-year fitness veteran and international fitness presenter, Master trainer to personal trainers, and a former (15-year) University Senior Lecturer in Kinesiology - created this channel to share weekly videos for women to help with hormonal changes in menopause, pro aging nutrition, and strength training for women over 50.
Debra is the bestselling author of Hot, Not Bothered; You Still Got It, Girl! The After 50 Fitness Formula For Women, and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust, and host of the Flipping 50 podcast and Flipping 50 TV. She is a frequent blogger for Huffington Post and an expert contributor on ShareCare.
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This video is long. If you are looking for a quick fix.. and they haven't worked, take the time to listen and consider where you might be making mistakes. Then one-by-one.... fix! To understand your hormone & exercise needs now: www.flippingfifty.com/hnb-challenge it's 10 days and it's only offer twice a year. You'll connect the dots between type and timing of exercise so you can keep the lean muscle and lose the fat .. with less exercise than ever!
Sound advice on strength training and rest . I need three days rest before the next strength training session.
you described exactly what I've been experiencing past year and a half. At 49-50 yrs old. First time I heard prediabetic and insulin resistance. What? I couldn't believe it. Only strict low carb eating along with exercise seemed to make a dent. Ive had adrenal issues for years after a traumatic preterm birth ago 16. My body has never been the same since. Now menopause is wreaking havoc and it seems hopeless at times. I don;t mind working out, but now it seems I need to be obsessive with it if I really want to see a difference. I've got other things in my life to do. I don't want to be obsessed with it. Just want to get it done & move on
You do want to allow some carbohydrate- the right kind at the right time. Adrenal issues also mean blood sugar issues so "exercise snacks" - movement throughout the day can be very helpful in reducing blood sugar. And the sequence of your food is also helpful!
Well,I wish I had this information a few years back, At 56, I was just diagnosed as pre diabetic a few months ago. I was devasted. I have been eating bad for years, stressful job, and my sleep was all over the place and getting adequate protein was non existing, I have taken control of my life and doing pretty much everthing you talked about. So, I feel Im on the right path, to overhaul my life. I do have questions on the protein portions. I would love an indepth video on that subject. I prayed to God , and worte in my journal about needing good advice and then I caame across you. Thank you for looking out for the older ones! So sorry about your Mom
I glad I stumbled into this. I'm 65+ and my mother died about 2 years ago. I was her only child and the primary caretaker. I saw what was happening to my body weight weight around my midriff but was not sure what to do. Even my mom was concerned that my old techniques were not working. I'm travelling on a vacation but when I return I want to talk with my fitness trainer so that we try a new approach and see if that can help me get control. I just shared this video with her. Have a great day ahead.
Thank you for all this information. I am in my early fifties, and all this information fits very well with what I have heard from my doctor. Focusing on increasing muscle, decreasing stress, getting good sleep, and eating as healthy as possible is the goal.
This was a College Level Class. Brilliant presentation of vital information. Kudos to you!Thankyou
Thank you soo much! #youstillgotitgirl appreciate the feedback!
This was the best video on this topic. At age 68 I needed to hear this. I tend to over train and so it’s time I find how to better look after myself..Great advise.
And thank you for your authentic discussions of life and stress.
Fabulous video as always with great advice.
THANK YOU SOO MUCH! #YOUSTILLGOTITGIRL!!
What a wonderful video! This was not new information but a great reminder! Thank you for sharing about your Mom as my parents are 88 and 90 and I will be experiencing similar issues with them
You are so welcome!
Sorry to hear about your mother. I have been on both sides of that, as working in the OR and a family member. Thank you for all you do. I had just posted about confusion about my weight on a video from 2 months ago. This pretty much clears it up. Kind of what I figured anyway. Thank you!
You are so welcome
Much needed guidance and information to help me on my journey Ms. Debra. I'm sorry to hear about your mama.
zone 1 is really just daily activities of life. Zone 2 is good for reducing cortisol. Instead of using numbers - which really don't "mean" a lot to anyone but the person saying them.. comfortable and loving it.. reduces cortisol and blood sugar. If you don't love it... may not be reducing cortisol
Excellent explanation of ALL of what I am experiencing. So many stressors right now. I live in Peoria, AZ. I understand your reference to the heat. Lol. Are you available in person?
Hi. I could do a single session but not for training no. Running a company and see clients only a handful virtually
I'm glad to see this video! I was curious about these subjects in women in the menopause stage. I'm 62 and started strength training end of June.
Wonderful!
I am 64. Been a group fitness leadet for 35 years!. I do EVERYTHING RIGHT! Seriously. Take HRT, eat a Carnivore diet. Strength Train with heavy dumb bells 3x a week .HIIT swimming 2x a week. Walk, do it all. And hello new rolls of fat? What is that? Inner thighs are touching. First time ever...I appreciated this video so much! I'm guessing this is just how the body morphs at 64....don't like it. Feel very betrayed. Any ideas?
“Right” is not a quota of things. Its not working for your hormone status. You need to pivot on that.
I’m only 40 but the information you share in invaluable. Thank you so much 🙏🙏🙏
You are so welcome! You'll be ahead of the game! 40 is a better time to start than 50 or 60!
Great information as always.
Any suggestions on traveling through multiple time zones? I travel out of the country several times a year and the adjustment is difficult.
TIA
Lucky you and challenging yes! Prepare ahead of time as much as possible for the time zone you'll land in by adjusting your schedule as much as possible. Keep a wake time and bed time routine as much as possible, get on track with your current time zone by either getting sunlight right away, and staying up a little longer if you can/going to bed as early as you can to adjust. Do MOVE but if you're sleep deprived keep it safe.. lower any coordination needed. (treadmill may not be your friend.. instead walking/stationary bike or elliptical. A little lighter weight so you're not depleting yourself
Hello! From Canada, love the advice you give. Do you offer strength training video programs on TH-cam? If so, where would I find them
Hi! I suggest checking out Denise Austin. She has many short videos here on YT. I started with her "5 Minute Tank Top Arms" on July 21 (according to my journal) using the 4# weights I had on hand. Denise has years of experience and does a great job of teaching correct form throughout the workout as well as motivating. I did that video every other day for a couple of weeks and then decided to try her "Sexy Arms" series (3 videos of 4 - 6 mins). I dropped down to a 3# weight for those 3 vids because she movess quickly thru several exercises with about 15 quick reps of each. I'm now doing all 4 videos, one after another, every other day and am delighted with the results I already see in my arms. It's really been fun! "Just Do It!"
Great advice! I’m 61, on estrogen patch. Stopped going to the gym during Covid lockdown and have had hard time getting back to a routine. I’ve seen the effects of not strength training through my mother and aunt who are in their 80’s. Both have balance issues and rising from a chair is difficult. Witnessing that and hearing this GREAT informative video, I’ll be back in the gym this week! I’ll add In magnesium, better sleep routine, and protein are big factors I’m missing right now! Thank you so much! 😊
Same, quit the gym b/c I wasn't going to wear a mask. Now I'm a size 13/14. Used to be an 8/10
You can turn that right back around! You've got this!
Great advice. What are your thoughts on kettlebells for strength training
Kettle bells are great.. but it's just a shape.. your body doesn't know if you're lifting dumbbells, kettlebells or a carryon suitcase... so if you're asking about specific kettle bell exercises? That's a different answer.
Great information, Debra. What type of magnesium do you recommend?
There are so many right? It depends on what you want it for. For sleep.. there are three possibilitites: glycinate, threonate, and citrate. Citrate is for those who also want support with regularity. Glycinate is really well absorbed. Threonate offers more cognitive support as well as sleep.
A wealthy of knowledge. Can't wait to speak with you tomorrow to decide what program is best for me.
Talk soon!
Always good information. I am 58 yrs. Been on estrogen patch for about 5 years, and noticed a big difference. I try and get at least 7 hours of sleep. HRT has made sleeping so much easier.
Sorry about your mom. 😔❤
The estrogen patch doesn’t cause breast cancer? My mom took estrogen and got breast cancer so I’ve been weary of taking it.
Thanks for sharing!
Do you have a full body workout video? I am 57 and loosing muscle tone!!! My arms are flabby my leg tone has fallen but with this my knees and hands hurt!! I need help!!! I need a doable workout I can do not too much on knees and wrists?? Can u help me ?? Please!!
What is the amount of magnesium to take with the evening meal? I thought I heard you say you would address that at the end of this video.
It varies by individual. I have women test for themselves by introducing a low amount (200-250) for 3 nights, assess.. then double and do it for 3 nights... and continue until you find right amount for you. Be aware you want to choose the right kind of magnesium for your needs. (mentioned above)
Until now, I didn't know to take magnesium with food I've been taking it at bedtime for ages.
I was living away from home for more than a year. My parents live about 600 miles from me. My father passed a couple of years ago. Now I'm starting a new job. So I am a bit stressed. BTW I'm 60. So eating a good diet is essential. And I still feel tired. I'm getting exercise in 2 to 3 days a week.
Sorry to hear. How's your sleep? It sounds like you may have a little lingering adrenal stress. Sometimes herbal supplements can help. You might also want to start with making sure you're getting adequate protein.
This is one of your best videos! It covers essential ground. It's stuff I know top level & that I've even seen you touch on in other videos. But this video presents a new level of useful detail. Thank you.
Can you tell me the name of your book that you mentioned early in the video?
You Still Got It, Girl!
Thank you for the inspiration! I feel like I breathe and gain weight, I'm only 47!
Oh no!!! You can turn that around!
If Im NOT on HRT drugs, will I still get results with these practices, moreso the strength training.
Sooo true about sleeping in.
This was a great talk...i actually listened to the whole thing. 😊.
Belated Condolences💐 to you on the loss of your dear Mother. So maintaining these habits into the 70s 80s is critical correct.
Thank you for your service.
You need it more! Will you get results? If you’re providing the stimulus for muscle and getting recovery yes. Do women on bHRT tend to have an easier time ? Yes my experience with clients is, they do.