Middle-Aged Life - Hormones In the Driver's Seat

After roughly 45 years of age or right about the time most women are moving into perimenopause, maintaining a healthy body weight becomes a greater challenge. The simple answer to why this is so, is hormones. As estrogen levels in a woman's body decline, so does metabolism. However, the cravings for carbohydrates and fats does not. According to clinical psychologist Dr. Deirdre Barrett, even though we have evolved our survival instincts are telling us "to sit in the lounge chair and eat chocolate".

We all know that estrogen is produced in the ovaries. However, it is also produced in the adrenal glands and in the fat and muscle cells both before and after menopause. So it would follow that there will be some variability in estrogen levels depending upon ones diet and body composition, not just the capacity of the ovaries to produce it. So it is not a forgone conclusion that you must gain weight when going through menopause, even though it presents the need for increased awareness of good health habits.

So what are the key habits that can create the internal environment to combat the belly bulge?

1. Don't use your gut as the guide for eating. It's not quite telling the truth. Become more familiar with portion size and be modest with your intake of high calorie/high sugar foods and make refined foods the major exception to the rule. Stick to lots of fresh fruits and vegetables with a bit of healthy fat (olive and coconut oils) and protein.

2. Be aware of what you are eating. Don't make this a sub conscious act that occurs in the car or in front of the television. According to Seattle health coach Jennifer Lovejoy the simple act of paying attention puts you in control of your food and not the other way around. Keeping a food diary also helps you more accurately assess your caloric intake. There are weight loss applications on the iPhone and iPad that can aid in this approach. Set short-term, attainable goals that you can be proud of such as decreasing your daily calories by 100 to 150.

3. Do the diet interval. Consult with a dietician to determine your RMR or resting metabolic rate which gives you information about your caloric needs for the day. Then use this information to estimate how many calories you need to cut for the week based upon your current diet. Let's say, for example, that you need a calorie deficit of 2100 calories a week to remain at your RMR; rather than decrease calories by 300 a day, do 2 and 3 days of reducing by 350 to 400 and then have 2 splurge days reducing by 150 to 200. This will feel less like deprivation. And for as much as you can, make the indulgence an exotic fruit or good quality chocolate, rather than purely nutrient deficient food like donuts.

4. Find your breath! Enjoying deep breathing exercises for at least 5 minutes a day will reduce stress and increases oxygen flow in the body. This act alone can help to normalize your metabolism.

5. Make a commitment to the goal. According to Dr. James O. Hill, cofounder of the National Weight Control Registry, the 6,000 successful weight loss registrants made dramatic changes and a big commitment.

6. Awareness in all aspects of life is crucial to living out a healthful existence. Take each intention and each action to heart and believe in the process. When the plan does not work out perfectly there is more room for making adjustments and ultimately staying the course.