Lose Weight During MenopausePosted on Feb 25th 2011 12:00PM by Holly St. Lifer
Although I found the steps to be not so simple, what I liked is that the book cuts through all the diet and exercise hype that applies to everyone and presents a narrow summary of which weight loss strategies will work specifically for sedentary women in menopause. Unfortunately, the book doesn't offer any new tactics, but it can still be a useful tool.
The author, Mickey Harpaz, offers a plan to reset your mindset, diet and movement. "The first step is combating stress that comes with the physical and emotional changes of menopause," he wrote. "Stress hormones like cortisol can prevent weight loss because their presence signals the body to go into energy-storing mode and stores fat resulting in weight gain." The book offers mental exercises such as thinking about your goals every day, being kinder to yourself and isolating your stress triggers.
The diet step focuses on regulating blood sugar; too much of it causes the secretion of excess insulin, which reduces the body's ability to burn fat. "The concentration should be less about what you eat but how much and how often," said Harpaz. He calls his plan "baby feeding," which is eating small amounts every two hours. Still what you eat is significant. Avoid simple sugars and don't overdo carbs, for example.
The movement section targets women who have no idea how to start an exercise routine. This program will help you determine every facet such as the type of exercise, the duration, the time of day, the intensity and the sequence. Harpaz also promotes moderate activity. His premise is that a workout intensity of 50 to 70 percent of your maximum capacity or target heart rate is the most efficient range for fat burning. "You don't have to sweat to burn fat," said Harpaz. While that may be true for a beginner, some research suggests otherwise once you start to work out regularly. Many exercise physiologists agree that high-intensity interval training -- short, give-it-your-all bursts followed by less demanding recovery periods -- lengthens the time it takes for your metabolism to return to its normal resting rate than other forms of fitness. Also, the harder your heart is pumping, the more calories you burn. So ultimately, if you want to stay slim over the long haul, be prepared to perspire.