The most significant weight gain in a woman's life tends to happen during perimenopause, or the years leading up to menopause, according to MayoClinic.com. Older women may be likely to stop exercising as much. You may also gain weight because of genetic factors. But this weight gain is preventable. Maintain your weight by following a healthy diet and stepping up your physical activity.
Step 1
Exercise more often. Women often lose muscle mass and gain abdominal fat during and after menopause. Prevent these changes by increasing your physical activity. Aerobic exercise burns calories, while strength training builds muscle. Aim for at least 30 minutes of physical activity each day and do strength-training exercises at least twice a week. Remember that small bursts of activity, such as a 10-minute walk, can still be beneficial.
Step 2
Use weight machines or hand-held weights to build muscle. Increased muscle mass will enhance your metabolism. Choose a weight that tires your muscles after about 12 repetitions. Gradually increase the weight as you build strength.
Step 3
Eat less. You may require about 200 fewer calories a day during your 50s than you did during your 30s and 40s. Consume more energy-dense foods, or foods with few calories compared to volume. Examples include fruits, vegetables and whole grains. Eat frequent, small meals to keep you from getting too hungry and overeating.
Step 4
Find support from loved ones. Ask a friend to be your walking buddy. Take a healthy cooking class with a friend. Talk to loved ones about your goals to solidify them in your mind.
Step 5
Take calcium and vitamin D supplements. This combination may result in less weight gain in postmenopausal women, according to a 2007 study published by Bette Caan and colleagues in the "Archives of Internal Medicine." Andrew Weil, M.D., recommends that women take 500 to 700 mg of calcium citrate twice a day with meals, for a total daily intake of 1000 to 1200 mg, and 2000 IU of vitamin D3 as cholecalciferol with the largest meal.
Step 6
Rule out the possibility of hypothyroidism, which occurs more frequently among women older than 50, according to MayoClinic.com. Hypothyroidism is a condition in which your thyroid gland stops producing enough of certain important hormones. Symptoms may include weight gain, fatigue, sensitivity to cold, constipation, a hoarse voice and pale, dry skin.
