If you are going through menopause, you have probably noticed that a few extra pounds have recently clung to your stomach and that your body is slowly transforming from its hourglass or ‘pear’ shape to a more rounded ‘apple’.

You may not be very happy about this, but Will Be glad to know that you are not alone: ​​Almost 90% of women gain weight between the ages of 40 and 55.

This weight gain may not be entirely your fault. Research shows that weight gain during menopause can be caused by changes in hormone levels and not necessarily by overeating.

However, menopause is not the only culprit for those extra pounds. A sedentary lifestyle can also contribute to weight gain during menopause. As we become less active, our bodies begin to trade muscle for fat, resulting in slower metabolism and weight gain.

The good news is that it can reverse weight gain.

Although you can expect to gain a little weight between 40 and 50, excessive weight gain during menopause is not inevitable. In fact, you can reverse weight gain by reducing your calorie intake and spending more time moving and less time sitting.

The fact is that when they approach the age of menopause, women tend to exercise less. Of course, this can lead to weight gain, especially if you’re still eating like you did in your 20s.

Also, muscle mass naturally decreases as you age. So if you do nothing to make sure you retain your muscle mass, then it will start to decrease and your body will begin to transform from firm to flabby, meaning more fat, less muscle. The less muscle you have, the less efficiently your body will burn calories. Your metabolism begins to slow down and the end result is weight gain.

So now that you’ve learned that weight gain during menopause is not totally inevitable and can be controlled, how exactly can you do it?

First of all, get up and move. You don’t have to put on lycra and join a gym to lose weight. Exercising at home for as little as 20-30 minutes a day, three times a week can make a difference in the world. Or you can get a walking buddy and go for a strenuous hike, join a walking club, or start one!

Remember that muscle burns fat, so the more muscle you have, the better your body will burn fat, making it easier to control your weight. Don’t forget that strength training and weight-bearing exercises, such as walking, are especially important for bone density, which is necessary to prevent osteoporosis.

Short and easy home workouts

If you want to shed those extra pounds and you haven’t exercised since Jane Fonda’s “go get it” days, a great way to start is to try some short, easy workouts you can do at home.

There are some extremely good and easy-to-follow video programs made by professional fitness experts that you can buy online to help you get the most out of your workout at home.

You should choose an exercise program that has been specially developed for women over 40 so that your body gradually gets used to a higher level of activity. As you gain in fitness and flexibility, you can intensify your fitness program with longer and more intense workouts.

Although there is no quick fix for menopausal weight gain, change your eating habits by eating small meals 4 or 5 times a day, only nutritious foods (not junk!) And increasing your activity levels with regular workouts at home, will help you speed up. your metabolism, burn calories and avoid the dreaded midlife spread!