Menopause Without Weight Gain: The 5 Step Solution to Challenge Your Changing Hormones
Women over the age of 40, as they move towards menopause, usually experience an increasing waistline and multiplying fat cells…no matter how much they exercise.Hormonal changes start to affect your weight when your 30 billion fat cells detect a slightly lower oestrogen reading and come to your aid to produce oestrogen for you. And the fat cells in your waist grow the largest because they are better equipped to produce oestrogen than those in your bottom, hips and thighs.Debra Waterhouse provides her usual sound strategies to cope but also explains the positive side: that the more oestrogen you produce the fewer mood swings and hot flushes, less intense PMS, improved sleep, and a reduced risk of osteoporosis you will experience. And she warns: the harder you try to lose weight by dieting the more powerful your menopausal fat cells become .Positive actions Waterhouse proposes include:• Encouraging a positive attitude for your change of life, embracing your body changes• Following her tailored exercise programme which includes building bone density and gaining muscle• How much to eat, when and how often. What to eat, including plant oestrogens. And how to start trusting your body’s messages and cravings.
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Menopause without Weight Gain
The 5-step solution to manage your changing hormones
DEBRA WATERHOUSE, MPH, RD
Contents
Attention All 35- to 55-Year-Old Women: Why You Should Read This Book
Chapter 1: So That’s Why I’m Gaining Weight!
The Life Cycle of a Female Fat Cell
Fat Cells Are Your Menopausal Helper
Taking the ‘Men’ Out of ‘Menopause’
Chapter 2: What Type of Midlife Fat Cells Have You Got?
Fat Cells Prematurely Forced into the Menopause
Postpartum Fat Cells Entering the Menopause while Breastfeeding
Genetically Overactive Fat Cells
Fat Cells with a Long History of Dieting
Chapter 3: The Meno-Positive Approach to a Trimmer Transition
Teaching 35- to 55-year-old Fat Cells New Tricks
The Seven Habits of Highly Successful Menopausal Women
Repeat After Me: I Am Not on a Diet
Throw Away Your Scales, But Not Your Common Sense
A Tale of Two Menopausal Women
Chapter 4: Acquiring Meno-Positive Attitudes
The Menopause Is Not a Disease to Be Treated; It’s a Transition to Be Experienced
The Placebo vs The Nocebo Effect
Managing Your Midlife Weight Crisis
Diet Humour: Gaining a Whole New Perspective
Chapter 5: Mastering Meno-Positive Fitness
Starting with a Clean Exercise Slate
How About a Little Floor Play?
Chapter 6: Embracing Meno-Positive Eating Habits
Tap into Your Body of Knowledge
Downsize Your Meals, Upgrade Your Snacking
Emotional Eating vs Eating Emotionally
Chapter 7: Maximizing Meno-Positive Food Choices
Do You Have a Fat-Free Chip on Your Shoulder?
Mind Your Menopausal Food Cravings
Chapter 8: Living A Meno-Positive Lifestyle
Mindful Menopause: New Age Medicine for Middle Age
The Pursuit of Hormonal Happiness
Lifestyles of the Relaxed and Fearless
Chapter 9: It’s Not Over til the Fat Cell Sings
What Does a Healthy Midlife Woman Look Like?
Patience, Perseverance, Perspective
Appendix A: Meno-Positive Eating Records
Appendix B: Additional Resources
The advice in this book is not intended for persons with chronic illnesses or other conditions that may be worsened by an unsupervised eating and/or exercise programme. The recommendations are not intended to replace or conflict with advice given to you by your doctor or other health professional, and we recommend that you do consult with your doctor. The author and publisher cannot be held responsible for any results arising from use or application of the information in this book.
Except for those who have given permission to appear in this book, all names in this book have been changed. In some cases, composite accounts have been created based on the author’s professional experience.
Menopausal weight gain – it’s real, it’s necessary and it’s the most stubborn weight gain you’ll ever experience. It’s more stubborn than the weight you gained during pregnancy, and it’s as essential as the weight you gained during puberty. It also starts when you’re younger than you’d ever imagine and lasts longer than you’d like.
You may be in your mid-thirties when the first few pounds mysteriously appear regardless of how little you’ve eaten or how much you’ve exercised, in your mid-forties when you come to the disheartening realization that your waist is 2 inches wider and your body is a full size larger, or in your mid-fifties as you wonder if and when it’s ever going to stop. Whether your midlife weight gain is just beginning or finally tapering off, you are among the millions of frustrated women who are crying out for help with their expanding waistlines and changing bodies.
This book is the answer to your universal cry for help – providing the knowledge, understanding and solutions necessary to manage this mysterious weight gain and outsmart your ‘midlife fat cells’.
If you are in your mid-thirties to early forties, your initial reaction may be one of shock and resistance: ‘But I still have my periods and I don’t have hot flushes! I can’t possibly be in midlife! I’m too young to be menopausal!’ The average woman lives to be about 80 years old, so the midway point is age 40 – marking midlife. And, although you are probably too young to be menopausal, you’re not too young to be just entering the transition to the menopause – or, as it is called now, the perimenopause. The menopause is the clinical term used to mark the end of your menstrual cycles, but the perimenopause refers to the years surrounding that event. Not just a couple of years, or a few years, but up to 20 years beforehand. Research is finding that this transition starts in the mid-to late thirties for most women and ends in their mid-fifties. That’s one quarter of our lives!
