While many women struggle with their weight throughout their lives, others may only notice an increase after hitting age 50. This decade coincides with the time many women experience menopausal symptoms. This stage of life often includes an increase in weight, even in formerly slender women. While many women notice an increase in fat during their middle years, excess weight doesn't have to be an inevitable part of menopause, the Mayo Clinic reports.
Menopause
The University of Maryland Medical Center describes menopause as a natural biological event that marks the end of menstruation and fertility. Menopause is a process that occurs over a period of several years. During this time, the ovaries stop producing estrogen and progesterone, causing numerous effects, including possible weight gain.
Weight Considerations
While you might have tended to gain weight in your hips and thighs prior to age 50, after menopause the hormonal changes make you more likely to gain fat around your abdominal area, according to the Mayo Clinic. Genetics play an important role in your weight gain after menopause. Muscle mass also tends to decrease during this stage of life, slowing down your metabolism. If you want to lose weight after age 50, you may need to change your eating habits and your level of activity.
Dietary Concerns
You may need to eat about 200 fewer calories each day to maintain or lose excess weight after your reach age 50, compared to what you ate in your 30s and 40s, the Mayo Clinic explains. Eat nutritious foods while restricting your calorie intake. Select fruits, vegetables and whole grains. Include fat-free dairy products and lean sources of meat. Avoid skipping meals, to reduce your chances of overeating later. The University of Maryland Medical Center suggests eating a diet that includes high-fiber foods and foods rich in calcium.
Exercise
Regular exercise, including aerobic activities and weight-bearing workouts, can help you lose your excess weight. Healthy women should get at least 2 1/2 hours each week of aerobic exercises at a moderate level of intensity, the Mayo Clinic recommends. Even slight increases in your physical activity level may help you manage your weight, as well as help to improve your mood.
Benefits
While diet and exercise may help you lose weight after you reach 50, these actions also provide a wealth of other postmenopausal benefits. Strength training encourages your body to burn calories more efficiently, the Mayo Clinic explains, while a nutritious low-fat diet can help lower your blood pressure and the cholesterol and fats in your bloodstream, in addition to helping you reach and maintain a healthy weight.
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