By: Tayler Glenn
Losing weight isn’t easy for anyone, but losing weight during and after menopause can just seem impossible! With hormonal changes and the natural side-effects of aging working against you, many women complain of a shift in fat to the midsection even if the number on the scale hasn’t changed. Sound familiar? You’re not alone! Here’s what’s behind those sneaky changes and a few tips on managing menopausal weight gain to tip the scales back in your favor.
減重對任何人都不容易，但在經歷更年期間和期後減重似乎更加困難！ 隨著荷爾蒙的變化和衰老的自然影響，即使在磅上的數字沒有改變，許多女性都會抱怨脂肪開始在腹部積聚。 是不是聽起來有點耳熟？ 不是只有你一個有這樣的想法！ 以下是一些造成這些不知不覺變化的原因，以及一些關於管理更年期體重增加的貼士。
Menopausal Weight Gain: The Why
更年期體重增加：為什麼？
Unfortunately weight gain during this time of our lives is common, but not unbeatable! Your body is going through changes which means the old methods that used to keep you in shape may not be working as well as it used to – or not at all. Women tend to gain about 10 to 15 pounds on average—from 3 to 30 pounds is the typical range—during and after menopause. And because your metabolic mechanism is in the process of shifting, that weight is not going to want to come off easily! So, what’s the deal?
不幸的是，體重增加在我們一生中都會發生的事，但並不代表是一件不能改變的事！你的身體正在經歷變化，這代表著過去讓你保持身形的舊方法可能不像以前一樣有效用 – 或根本沒有效果。在經歷更年期或更年期過後的女性平均體重增加約10至15磅，常見體重增加範圍為3至30磅。這是因為你的新陳代謝機制正處於轉變的過程中，所以體重不會輕易減少！那麼，什麼引致這些變化？
Doctors think several different factors work together to explain menopausal weight gain:
- We burn fat more slowly as our bodies age over time.
- Many women begin to have trouble sleeping which is linked to weight gain
- Many women exercise less as they age due to illness, injury, or lack of mobility
- Loss of muscle mass
- Hormone fluctuations – Both elevated and low levels of estrogen can lead to increased fat storage + may cause your body to store fat in new places
- Women can become insulin resistant as they age
- Medications and prescriptions can cause weight gain as well
- Poor eating habits
As you can see, there isn’t just one place to point the finger when it comes to menopausal weight gain. There are plenty of factors in place and, while many of them lie outside your control, there are a few lifestyle changes you can still make to help!
醫生認為有幾種不同的因素同時可以使在更年期期間體重增加：
- 當我們的身體隨著時間老化時，脂肪燃燒較慢
- 許多女性開始出現睡眠問題，這與體重增加有關
- 由於疾病，受傷或缺乏行動能力，許多女性因年齡增長而鍛煉較少
- 肌肉量下降
- 荷爾蒙的變化 – 雌激素水平升高和低水平都會導致脂肪儲存增加，可能導致身體在新的地方儲存脂肪
- 隨著年齡的增長，女性胰島素阻抗可以上升
- 藥物處方也可以導致體重增加
- 不良的飲食習慣
正如你所看到的，在更年期體重增加方面，並不是單單因為一個因素。雖然其中很多因素都不在你的控制範圍之內，但仍有一些生活方式上的改變，可以提供幫助！
Managing Menopausal Weight Gain 更年期體重增加管理
Whatever the cause, more menopausal women in the U.S. are currently overweight than who sit at a normal, healthy weight. And those extra pounds aren’t just making a difference in your wardrobe – they come with health concerns, too! You can’t stop the hormonal changes that come with time and aging, but you can do plenty to address lifestyle habits and stressors that will help you manage menopausal weight gain.
無論原因是什麼，在美國，更年期婦女目前超重的數字比正常體重的數字要多。而體重增加不單止是衣服尺碼上的改變 – 它們也帶來健康問題！你無法阻止隨著時間和衰老而產生的荷爾蒙變化，但你可以做很多事情來解決生活習慣和壓力因素，這將有助於你控制更年期體重增加。
Reduce Portion Sizes
To maintain your current weight during and after menopause, you may not need as many calories as you’re used to eating. In fact, you may find you need ~200 fewer calories a day during your 50s than you did during your 30s and 40s! Start by logging your food for a week, then take a look to see where you can cut back a touch here and there. It may be switching your morning latte to an au lait, skipping out on Happy Hour, or swapping your nightly ice cream for a TLS® Nutrition Shake!
減少飲食份量
為了在更年期期間和之後保持目前的體重，你可能不需要像以前攝取一樣的卡路里。事實上，你可能會發現你50多歲時每天需要的熱量比你30多歲和40多歲時少〜大約少200卡路里！首先記錄你一星期的飲食，然後看看你可以在哪裡開始減少份量。你可以將早餐的牛奶咖啡轉換為蒸餾咖啡，不要參與歡樂時光（Happy Hour），或者將你的夜晚甜點雪糕換成TLS®高纖蛋白營養飲品！
Dial in Your Diet
To reduce calories without skimping on nutrition, you’ll want to pay close attention to what you’re eating and drinking throughout the day! Replace packaged and processed foods with fruits, vegetables, lean proteins, and whole grains.
注意/紀錄你的飲食
為了減少攝取卡路里而不減少攝取營養，你需要密切關注你一天內吃過什麼和喝過什麼！用水果，蔬菜，瘦肉蛋白和全穀物代替包裝和加工食品。
Kick the Sweets
Added sugars account for nearly 300 calories a day in the average American diet. The worst part? Half of these come from easy-to-replace foods like sodas, energy drinks, sweetened coffees, baked goods, and candy! Try to limit sweets to an occasional treat and replace the others with fruits or one of the delicious recipes on our hk.tlsSlim.com.
遠離甜點
在美國人的平均飲食中，每天幾乎可以攝入300卡路里的添加糖。最差的是其中的添加糖一半來自易於容易取代的食物，如蘇打水，能量飲品，含糖咖啡，烘焙食品和糖果！嘗試將糖果限制在偶爾的食物中，並用水果或在hk.tlsSlim.com上的美味食譜代替！
Maintain Muscle
Regular exercise helps boost your metabolism and helps your body shed fat faster overall, but strength training is crucial! Cardio is great, don’t get us wrong, but muscle dictates metabolism so walking around the track isn’t going to lead you to major change.
保持肌肉量
經常運動有助於促進新陳代謝，幫助身體更快地減少脂肪，但力量訓練至關重要！帶氧運動是非常好的運動，肌肉決定新陳代謝，所以在步行不會令肌肉量有太大改變。
Seek Support
Major life changes aren’t easy, and no one expects you to know how to manage all of this alone! With diet, metabolism, and life changes that all need to come together to create healthy, sustainable weight loss, it’s only fair you have the support you need to reach success. Surround yourself with friends and loved ones who support a healthy you at every shape while also supporting a healthy diet and physical activity.
Whether you need help finding a meal plan that fits, supplementation that works for you, or help to create a lifestyle you love, visit us at TLS® Weight Loss Solution to find your fit!
尋求支持
重大的生活變化並不容易，沒有人會期望你能一個人面對所有這些變化！飲食，新陳代謝和生活變化，都是重要元素，以創造健康，可持續的減重效果。成功是需要支持的。與朋友和親人在一起，在每個情況下他們都給予支持健立健康的身體，同時支持健康飲食和運動。
無論你是需要幫助尋找合適的飲食計劃，適合你的補充品，還是幫助你創造自己喜歡的生活方式，歡迎你到我們的TLS®健康生活纖營計劃，找到你的纖型身段！
What questions do you have about managing menopausal weight gain?
你對更年期體重增加管理有什麼問題？
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