Raymond Wayne Whitted MD, MPH

…dedicated to healthy lifestyles and safe, state-of-the-art, innovative surgery for women of all ages

...because quality is an experience!

EDUCATORS

Community Programs

CME Programs

Surgical Preceptor

R. Wayne Whitted MD, MPH

Diplomate, ABOG

Certified in Advanced Laparoscopy

Certified in Advanced Hysteroscopy

Certified Menopause Clinician

Certified Bone Densitometrist

Certified Researcher

Certified Wartime Surgery

COMPREHENSIVE

GYNECOLOGY &

MINIMALLY

INVASIVE SURGERY

Abnormal Pap Smears

Advanced Colposcopy

Abnormal Periods

Bladder Prolapse

Chronic Pelvic Pain

Endometriosis

Ectopic Pregnancy

Family Planning

Fibroids

Genital Warts

Immunizations

Loss Of Urine

Menopause

● Risk Assessment

● Support Series

Ovarian Cysts

Rectocele

Surgical Gynecology

Hysteroscopy

Laparoscopy

Vaginal Surgery

Surgical Support Series

Uterine Prolapse

Vaginal Prolapse

Vaginal Infections

Vulvodynia/Vestibulitis

Well-Woman

COMPREHENSIVE

RESEARCH

Laparoscopy

Hysteroscopy

Menopause

Women’s Health

8740 N. Kendall Drive, Suite 101, Miami, Florida 33176

Phone 305 596 3744 ● fax 305 596 3676● www.drwhitted.net

MEMBERSHIPS

Obstetrics and Gynecology

Gynecologic Laparoscopy

Bone Densitometry

Colposcopy and abnormal paps

Physician Executives

Honor Medical Society

Best Doctors

AESTHETIC GYNECOLOGY

Botox

Vaginal Rejuvenation

Permanent Hair Removal

OFFICE PROCEDURES

Hysteroscopy

LEEP cone biopsy

Cryosurgery

Dilation and Curettage

Ultrasound

Urodynamics/Bladder Studies

Heel Density Scan

www.drwhitted.net

Managing weight gain after menopause

Have you noticed a few extra pounds padding your waistline? A familiar complaint among

women in their 40s and 50s---You may be in the throes of midlife expansion. During this time

either you gain weight or you find that maintaining your usual weight has somehow become

more difficult. You also discover that the weight you gain tends to accumulate around your ab-

domen, rather than your hips and thighs.

But you don't have to accept weight gain as inevitable. Take steps to prevent weight gain be-

fore it starts. And if you've already begun adding to your waistline, it's never too late to reverse

course through proper diet and exercise.

Causes of middle age weight gain

For most women, increases and shifts in weight begin during perimenopause, the years lead-

ing up to menopause. On average, women gain about a pound a year during this time.

But changing hormone levels associated with menopause aren't necessarily the cause of

weight gain. Genetics, aging and lifestyle factors play a big role in your changing body compo-

sition.

 Exercising less. Menopausal women tend to exercise less than other women, which can

lead to weight gain.

 Eating more. Eating more means you'll take in more calories, which are converted to fat if

you don't burn them for energy.

 Burning fewer calories. The number of calories you need for energy decreases as you

age because aging promotes the replacement of muscle with fat. Muscle burns more calories

than fat does. When your body composition shifts to more fat and less muscle, your metabo-

lism slows down.

Genetic Factors: Genetic factors may play a role in weight gain as well. If your parents and

other close relatives carry extra weight around the abdomen, you may be predisposed to do so,

too.

Weight gain can also have serious implications for your health. Excess weight increases your

risk of high cholesterol, high blood pressure and insulin resistance, which can lead to diabetes.

These factors also put you at increased risk of heart disease and stroke.

There's also evidence that weight gain during the menopausal years increases breast cancer

risk. Women who gain in excess of 20 pounds after menopause increase their breast cancer

risk by nearly 20 percent. But women who lose weight after menopause can reduce their risk of

breast cancer by that much and more — women who lose 20 pounds after menopause reduce

their breast cancer risk by as much as 23 percent. Even smaller amounts of weight loss after

menopause lead to a modest risk reduction.

What you can do to prevent or reverse weight gain

There's no magic formula for avoiding weight gain as you get older. The strategies for maintain-

ing a healthy weight at any age remain the same: Watch what you eat and get moving.

The most effective approach to reversing weight gain after menopause includes a combination

of the following:

Increase your physical activity. Aerobic exercise boosts your metabolism and helps you burn fat.

Strength training exercises increase muscle mass, boost your metabolism and strengthen your bones.

You can become more physically active even without starting a formal exercise program. Just

spend more time doing the things you love that also get you moving. Do more gardening and

dancing. Take longer walks or try out a bike. Make it your goal to be active for a total of 30 min-

utes or more a day on most days.

Increased physical activity, including strength training, may be the single most important factor

for maintaining a healthy body composition — more lean muscle mass and less body fat — as

you get older.

Reduce calories.

Pay attention to the foods you're eating and slightly reduce the amount of calories you consume each

day. By choosing a varied diet composed mainly of fruits and vegetables, you can safely cut back on

calories and lose weight. Be careful not to cut back too drastically on calorie intake, or your body will

respond by conserving energy, making extra pounds harder to shed.

Because your metabolism slows as you get older, you need about 200 fewer calories a day to maintain

your weight as you get into your mid- to late 40s. This shouldn't be a problem if you eat only when hun

gry and only enough to satisfy your hunger.

Decrease dietary fat.

Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity.

Limit fat to 20 percent to 35 percent of your daily calories. Emphasize fats from healthier sources, such

as nuts and olive, canola and peanut oils.

Dealing with life's changes

Inevitably, your body shape changes as you get older, shrinking here, sagging there and expanding in

the places where you want it least. So what if you can't fit into your old jeans? Eat a little less and exer-

cise a little more, and you'll be doing a lot to maintain your health and vitality.