As women reach menopause, muscle mass starts to diminish. Hormone changes also occur, which can lead to weight gain. Extra pounds tend to accumulate in the mid-section area, which is difficult to lose. Women at this age also tend to exercise less than people in other age groups, according to MayoClinic.com. Fortunately, there are lifestyle changes that assist with preventing weight gain during the menopause years.
Step 1
Schedule more physical activity. Exercise for at least 30 minutes each day to prevent menopause weight gain and burn calories. Focus on activities that you enjoy such as hiking, taking a brisk walk with a friend or playing tennis. This will make meeting your physical activity requirement more fun.
Step 2
Plan weekly strength training sessions. Menopausal women should strength train a minimum of twice weekly. Building more muscle mass will assist in burning calories more efficiently. If you need help learning effective exercises, the Centers for Disease Control and Prevention offers video clips (see Resources).
Step 3
Decrease calorie consumption. As a woman reaches menopause, her body needs fewer calories. Trim calories by 200 each day. The Mayo Clinic Healthy Weight Pyramid Tool allows you to enter your age, height and weight to determine a healthy calorie range for your circumstances (see Resources).
Step 4
Choose healthier foods. The types of foods you're eating are just as important as overall calorie consumption. Consume foods from all of the major food groups including dairy, lean protein, fruits, vegetables and fats. Find custom serving sizes for each food group through the Mayo Clinic Health Weight Pyramid tool.
Step 5
Pay attention to portion sizes. As your metabolism slows down, consuming extra calories makes it difficult to maintain and lose weight. Start reading labels and pre-measuring portion sizes. This will assist in monitoring your calorie consumption and prevent overeating.
Tips and Warnings
- Partner with a friend going through menopause to assist in meeting your goals. You will be more accountable and successful at meeting dietary and physical activity goals.
- Talk with your physician before starting a new weight loss program. He will evaluate your health and make recommendations for healthy goals based on your situation.
