If you're entering menopause, changes in hormone levels and metabolism may make weight loss more challenging than it was 10 or 20 years ago. Eating a balanced diet and reducing your caloric intake may help you maintain your weight, stabilize your mood and help you prevent chronic disease, says the American Dietetic Association.
Causes
In the years just before menopause, known as perimenopause, your activity level may gradually decrease, which can lead to slow weight gain. At the same time, your body tends to lose muscle mass as you age. Because muscle burns more calories than fat, even when you're not exercising, your metabolic rate slows down. A decrease in hormones may cause mood swings, which could trigger cravings for sweet, high-fat comfort foods.
Risks
Menopausal weight gain may raise your risk of heart disease, stroke and cancer. According to the American Dietetic Association, a weight gain of 20 percent during menopause increases your risk of breast cancer by 20 percent. Due to hormonal changes, extra weight tends to settle in the abdominal area. An excess of fat around your waist may increase your risk of high cholesterol, Type 2 diabetes, heart attack and stroke, advises the American Heart Association, or AHA.
Prevention
Increasing your activity level while decreasing your caloric intake and shifting the focus of your diet to high-fiber, complex carbohydrates and lean proteins may help you ward off menopausal weight gain. If your diet has been low in fiber, now is the time to include more vegetables, fruits, legumes and whole grains in your meals and snacks. Eating at least 20 g of fiber daily may help lower your cholesterol level, prevent heart disease and keep your blood sugar stable. A diet rich in low-calorie, low-fat, high-fiber foods can help you lose weight by controlling your hunger. Drink a minimum of eight glasses of water each day to stay hydrated and avoid constipation.
Guidelines
Women in their 50s may need to reduce their daily caloric intake by 200 calories to maintain a healthy weight, says MayoClinic.com. The AHA advises that you maintain a Body Mass Index, or BMI, less than 25 and a waist circumference less than 35 inches. To control your weight and protect the health of your heart, the AHA recommends eating at least 4.5 cups of fruits and vegetables and three servings of whole grains each day. At least twice a week, eat one serving of oily fish, such as salmon or herring, which are rich in omega-3 fatty acids. Limit your consumption of sugar-sweetened beverages to no more than 36 oz. per week, adds the AHA. Eat fat-free dairy products and replace red meat with fish, skinless poultry or legumes as often as possible.
Suggestions
If you need to lose weight, aim for one pound each week by making relatively minor changes in your diet and activity level. Cutting 250 calories while burning 250 additional calories per day could add up to 3,500 calories per week, the amount of calories in one pound. Add a light strength-training routine two to three times per week to maintain muscle mass and boost metabolism. Regular exercise will help you lose weight, reduce stress and may improve symptoms of menopause such as mood changes and altered sleep patterns.
References
- MayoClinic.com: Menopause Weight Gain: Stop the Middle Age Spread
- American Dietetic Associaiton: Eating Right during Menopause: Nutrition for Life
- American Heart Association: Go Red for Women: Heart Healthy in Your 40s: Watching Your Weight
- American Heart Association: Go Red for Women: Heart Healthy in Your 50s: Overview
- Harvard School of Public Health: The Nutrition Source: Fiber: Start Roughing It!
