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Church notes, "you'll stave off those cravings that can get you in trouble later on. Remember, stop if you are in pain. I try hard to eat right all day and then at night I have to eat something. I found out on my way for the first injection that it was a steroid and called to change or cancel it but was told to late to change and its not a side affect. You may gain more per month, but it will be a mix of muscle and fat.
This might help slow weight gain. Lack of estrogen may also cause the body to use starches and blood sugar less effectively, which would increase fat storage and make it harder to lose weight.
As women age, many other changes happen that contribute to weight gain. The more active you are, the less weight you're likely to gain. A National Institutes of Health review showed that people who did aerobic activities every day for 10 or more minutes had 6 fewer inches around the waistline compared to people who didn't exercise. And exercising while you're in the process of losing weight -- as well as after you've lost it -- may be critical to maintaining weight loss.
For the best fitness results, combine your exercise efforts with good nutrition. Here are just a few tips:. Other Benefits of Exercise After Menopause Exercise has many other perks aside from weight loss, including: Lower risk of osteoporosis Lower risks of metabolic syndrome , heart attack , and other cardiovascular diseases Improved insulin resistance Keeps joints and muscles strong Helps bowels work well Relieves depression and anxiety Improves overall health Good Exercise Choices After Menopause What types of exercise can best help you lose and maintain weight after menopause?
Strength training , or a weight-resistance exercise program , helps build muscle mass and improve metabolism. Strength training also helps you maintain bone mass. Because you lose muscle mass as you age, add strength training to your workouts, if you haven't before. Aim for two or three times a week. Examples of strength training include weight machines, dumbbells, exercise bands, yoga , and gardening. Low-impact aerobics are good for your heart and lungs. Walking, for example, is one of the best choices, because you can do it anywhere, anytime.
Other examples of aerobic exercises include swimming , cycling, aerobics, tennis, and dance. Exercise moderately for at least 30 minutes most, if not all, days of the week. Whenever you can, add activity to your day. Wash the car, play hide and seek with your kids or grandchildren, get in a game of ping pong, etc. Talk to your doctor about a new exercise program. Choose activities you enjoy so you'll stick with your workouts.
Find an exercise partner to help you stay motivated. Buy supportive shoes -- the right ones for your activity. Pick a start date and start. After you begin exercising: Allow at least 10 minutes to warm up before starting to exercise rigorously. It would be much better to prepare your own fruit and vegetable smoothie with added protein and oils for your added energy and nutrients.
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