Exercise & Eat Right To Reduce Menopausal Weight Gain

While many women can probably attest to the fact that they gain weight after menopause, there has been some scientific debate about whether the weight gain and changes in body composition that take place during this time of life are related strictly to menopause or are just another unwanted part of aging in general.

A new research study in Chinese perimenopausal women attempted to clarify this debate.  For this menopausal body composition study, researchers collected data from 438 perimenopausal women between the ages of 44-55 years who took part in a large bone health study.  Body composition information was collected at the beginning of the study and after 9, 18, and 30 months.  Changes in body fat and lean muscle mass were compared between women who remained premenopausal, those who transitioned through menopause and women who were already in menopause at the start of the study.  The study investigators reported that:

• A decrease in lean muscle mass and an increase in total fat mass and trunk fat mass were observed overall during the 30-month follow-up period.
• Age was negatively linked to central obesity (belly fat), such that belly fat increased as the women got older.
• When the information was adjusted for age, menopause was specifically shown to be linked to a decrease in lean muscle and an increase in percent body fat and trunk fat mass.

Overall, this new body composition study showed that though aging in general is related to weight gain, the transition to menopause itself is linked to an increase in body fat, particularly belly fat.  Like many other aspects of the menopausal transition, these changes in body fat distribution have been reported to be due to the loss of estrogen during the menopausal transition.  While hormone therapy has been reported in some studies to decrease obesity in postmenopausal women, hormone therapy comes with its own set of risks.  Developing healthy diet and lifestyle habits remains the best approach to preventing or reducing the impact of menopause on body weight gain and body composition.  Eating healthy foods in appropriate portions and getting plenty of exercise are core to preventing menopausal weight gain.  Starting during the premenopausal years and developing life-long healthy habits is the best approach to maintaining a healthy body weight throughout life.

My easy diet plan is a great way to start developing healthier lifestyle habits and reaching a healthy body weight.  Instead of being punished with hunger, my protein-rich bars and shakes help you feel satisfied and keep you full.  Visit us at www.drtabor.com to learn more and tune in to watch me on QVC September 12th from 1 AM - 2 AM EST!

Walking Can Improve Quality of Life in Overweight Women

For many women, the onset of menopause is associated with gains in body weight and body fat as well as a number of unwanted physiological changes.  These changes can often lead to a decreased health-related quality of life.  A new study was recently published that explored the potential benefits of a regular walking program on the quality of life of late premenopausal and early postmenopausal women.

In this new healthy aging study, 16 late premenopausal (about 49 years of age) and 14 early postmenopausal (about 53 years of age) overweight women participated in a regular walking program.  This walking program consisted of walking for 45 minutes at 60% of their heart rate reserve three times per week for 16 weeks.  Changes from the beginning to the end of the study were determined for body weight, body composition, cardiorespiratory fitness, eating behaviors and quality of life.  Some of the study finding included:

• Moderate walking resulted in a decrease in body weight, body fat, and waist size in both premenopausal and postmenopausal women.
• Cardiorespiratory fitness increased in both groups of women after following the 16-week moderate intensity walking program.
• Both physical and mental quality of life scores improved in all women after following a regular walking program.
• Eating behaviors were generally unchanged after completing the walking program with the exception that the study volunteers were less likely to be susceptible to overeating in social situations.

Overall, these results show that a simple moderate-intensity walking plan can have several benefits including weight loss, fat loss, and improved quality of life for both late premenopausal and early postmenopausal women.  This study is an excellent example of the multiple benefits of exercise for healthy aging.  While many of us focus on the idea that exercise is a vital component of a good weight management plan, we often overlook the improvements in our quality of life that we can often experience with regular exercise.  While a greater amount of exercise can help the weight loss come more quickly, this study indicates that even exercising at a moderate intensity for 3 times per week can aid in weight loss while supporting a healthier physical function and mental outlook.

As part of my easy diet plan, I recommend walking 6 days per week for 30-45 minutes per day.  Of course walking can be substituted for any form of physical activity you enjoy.  If you choose an activity that you enjoy, you will generally find it easier to stick to your program and achieve greater success.  Visit us at www.drtabor.com to learn more.