As you approach menopausal age, you may begin to notice that you are gaining weight in specific areas of your body. This could be due to several factors, such as decreased physical activity and lack of a balanced nutritional diet. However, as you reach the perimenopausal stage, changes in hormone levels may affect how your body distributes fat. Fight the battle of the middle-aged bulge with a healthy meal plan, strength training and consistent aerobic exercise.
Total Body Strength Training
Strength training increases lean body mass, which increases your metabolism. Perform a total-body strength training regimen at least twice a week, allowing at least a day between workouts to give your muscles time to recuperate. Target all of your major muscle groups, such as your arms, chest, shoulders, back, abdomen and legs. Use both free weights and strength-training machines, if available. Perform exercises such as biceps curls, triceps extensions, bench presses, military presses, bent-over rows, crunches, squats, leg extensions, leg curls and calf raises. Perform two to three sets of eight to 12 repetitions of each exercise, with 30 to 60 seconds of rest between sets.
Aerobic Activity
Aerobic exercise is essential for burning excess calories to rid your body of unwanted fat. Examples of this type of exercise are walking at a moderate pace, jogging, hiking, swimming, running and participating in many sports, such as tennis and racquetball. Perform at least 30 minutes of aerobic exercise most days of the week along with your strength-training routine for best weight loss results.
Healthy Menu
Along with your consistent workout routine, implement a healthy eating plan to help assure the most weight loss and properly maintain a healthy weight. Include fresh fruits and vegetables, whole grains and low-fat dairy products in your nutritious meal plans. Consume lean meats and proteins, such as fish, chicken and poultry. Avoid saturated fats and trans fats by cooking with healthy oils, such as olive oil, corn oil and safflower oil.
Calories, Exercise and Weight Loss
You must burn 3,500 calories to lose a pound of fat. You can accomplish this several ways. You may increase your exercise sessions to burn extra calories, or you may eat fewer calories. However, a more efficient method of weight loss is through a combination of cutting calories and exercise. For example, if you decrease your normal daily caloric intake by 500 calories, you should lose a pound a week. However, if you burn 500 additional calories per day with exercise, you will lose an additional pound a week. When you use more calories than you consume, you will ultimately lose weight.
Setting Goals
Setting realistic short-term and long-term goals will keep you on track to successfully achieving your weight goals. Write down your weekly, monthly and ultimate weight goals and consult them regularly to stay on track. However, avoid setting unrealistic goals so that you stay motivated. Give yourself small rewards as you achieve these goals to keep you excited about your weight loss success.
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