Women who are postmenopausal often find that as they get older it's more difficult to maintain a healthy weight. Because of hormonal changes, the weight you tend to gain accumulates around your belly, rather than your hips and thighs. Unfortunately, this kind of fat puts you at a higher risk of cardiovascular disease, diabetes and cancer. The Mayo Clinic explains that much of the weight gain that occurs after menopause is a result of a more sedentary lifestyle. In addition, many women tend to turn to convenience, and unhealthier foods, as they age. These are circumstances that, fortunately, you can take steps to change.
Step 1
Exercise aerobically for 45 minutes five days a week. Aerobic exercise requires that you maintain your heart at between 70 and 80 percent of it's maximum rate (see Resources). Maintaining or losing weight after menopause requires paying close attention to your level of activity, especially if you are predominantly at home. Understandably, when you are at home more than you had been previously, you are less physically active and more likely to fall into a pattern of inactivity. Aerobic exercise will help burn off fat and keep your mood and energy levels balanced.
Step 2
Consume fewer calories. Calculate the recommended number of calories, based on your age, gender, weight and height and deduct 10 percent (see Resources). Use this amount as your daily caloric intake and focus your eating habits on foods that are not highly processed, such as fresh fruits, vegetables, lean meats and whole grains. As you age, your body becomes more efficient at storing excess calories, especially around your waist. Staying within your caloric limits will decrease the tendency for your body to gain weight.
Step 3
Lower the amount of fat you consume and try to stick to healthy fats such as olive oil and dry roasted nuts. After menopause, the way your body stores fat increases your risk of diseases that can be made worse by eating excess amounts of saturated fat. Don't omit fat completely from your diet since it is necessary for your body to function properly. Limit your fat intake to include fish like salmon and mackerel, small amounts of dry roasted nuts and canola or olive oil for cooking or salad dressing.
Step 4
Drink at least 64 ounces of water every day, and preferably more. According to the Mayo Clinic, the hormonal changes related to menopause can put you at risk for dehydration. You may not even realize you're dehydrated. Symptoms of moderate dehydration can include weakness, headache and confusion. In addition, many commonly prescribed medications can pose a higher risk of dehydration. Your body needs water for basic functioning, including metabolism and burning off fat, so make sure you're drinking enough.
References
- Mayo Clinic: Weight gain after menopause: Reversing the middle age spread
- American Association for Cancer Research: Association of Gain and Loss of Weight before and after Menopause with Risk of Postmenopausal Breast Cancer in the Iowa Women's Health Study
- American Heart Association: Women's Healthy Lifestyle Project: A Randomized Clinical Trial
- Mayo Clinic: Dehydration: Risk factors
