Menopause is a term used to describe a transitional phase in women's fertility when egg production stops, hormone levels decrease and menstrual flow begins to taper off. Women who undergo this transition often gain significant amounts of weight. You can pursue realistic goals for weight loss after menopause by following a basic plan of diet and exercise.
Basics
Most women experience menopause between the ages of 45 and 55, according to the U.S. National Library of Medicine's Medline Plus website. The menopausal transition is triggered by reduced production of the hormones estrogen and progesterone in your ovaries. Typically, levels of these hormones tapers off gradually over a period of roughly five years, although in some cases hormone reduction takes place over a longer period of time. In addition to diminished hormone production, factors in menopause-related weight gain include natural loss of muscle mass, emotional stress and genetic predisposition.
Weight Gain Consequences
The Mayo Clinic lists a number of potentially serious consequences of postmenopausal weight gain. These include increases in known heart attack and stroke risks such as high cholesterol, Type 2 diabetes and high blood pressure. In addition, the presence of significant excess weight can increase your risks for the development of cancers in your colon, rectum or breasts. If you are 50 or older, gaining roughly 4 lbs. of weight may increase your chances of developing breast cancer by as much as 30 percent.
Weight Loss
If you've undergone menopause, the Mayo Clinic notes, you may need to reduce your daily food intake by as much as 200 calories just to maintain the body weight you carried in your 30s or 40s. Rather than skipping meals or compromising your intake of vital nutrients, you can achieve this calorie reduction by increasing your relative intake of healthy foods such as vegetables, fruits, whole grains and lean meats. To gain the weight-loss benefits of exercise, perform aerobic activities such as walking or biking for an average of at least 30 minutes a day. Also perform strength-building activities, such as resistance band training or weightlifting at least twice weekly.
Considerations
Seek your doctor's advice before you make substantial changes to your diet or start exercising. In many cases, getting emotional support from family or friends can help you meet your fitness goals. Be aware that increased weight loss goals may require you to perform aerobic or strength training activities more frequently than minimum recommendations indicate. Consult your doctor, nutritionist and/or fitness instructor for more information.
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