Lifestyle & wellbeing to help with weight gain
Sadly, from around 40 years onwards, the speed at which the body burns calories, starts to drop. Far too many of us do too little exercise so start to pile on the pounds. A Public Health England study published in 2016 found that 63% of women in middle age are overweight or obese! Time to find your exercise and stick with it. See our Vlog Fighting Fit with Sally for a little fitness inspiration.
Wine makes you whine when you measure your waist!
Alcohol contains seven calories per gram, almost as much as fat, but we often ignore or overlook these. Download the App ‘One You Days Off’. Personalise it with your typical weekly alcohol tally, it calculates the level of risk linked to your drinking, the calories consumed and money spent. The app encourages you to have at least 3 alcohol-free days off each week as advised by The British Liver Trust to avoid a fatty-liver. You'll receive prompts each evening to remind you when it’s a drink free night. Quite sobering. Another reliable online alcohol calculator can be found at Drinkaware.co.uk.
Reach for the water and not a chocolate biscuit
Your metabolism needs water. Sometime we grab something sugary or salty – mistaking thirst for hunger - when all we need is a glass of water. Stay hydrated.
As if the menopause isn’t stressful enough as we flush, worry, lose sleep and gain weight, we’re told that we need to avoid stress to avoid weight gain! We release cortisol when we’re stressed, making us crave sweet or savoury treats. Cortisol persuades your body that it’s not going to see food any time soon, so as well as luring you towards those junk treats, it lays down fat stores, making you gain weight. Deal with this stress, find a stress-busting activity. Exercise, yoga, mindfulness, you pick.
Take up knitting, pick up a Rubik’s cube or do a crossword!
Eating can be an emotional response to life’s situations and there’s lots to respond to now. We bet that when snacking is an emotional response you reach for chocolate, rather than a celery stick. Recognise when you do this. If it’s a case of needing to fill an emotional gap, do something with your hands that’ll take your mind away from the biscuit tin or the tube of Pringles, and as we know, one is never enough! Busy hands keep minds busy. And if your hands are busy, you can’t use them to snack!
Blood sugar levels can soar after a poor night’s sleep, leading to weight gain. Sleep, exercise and diet are a holy trinity that will help manage weight. Unfortunately for many women, sleep is affected as night sweats and insomnia routinely disrupt sleep.