One of the common problems women face during menopause is an increase in body weight. Hormonal changes, loss of muscle mass, lack of activity and genetic factors are all contributors to menopausal weight gain. During this period, women are more likely to see an increase in weight in the abdominal area as opposed to the thighs or hips. Menopausal weight gain does not have to be inevitable. By making some changes to your eating habits and exercising more often, you can prevent weight gain during and after menopause.
Make Positive Lifestyle Changes
Step 1
Manage your calorie intake by reducing the amount of food you eat or by exercising more. As you get older, your body loses lean muscle mass, which it replaces with fat. This lowers your metabolism and reduces your body's ability to burn calories. You can manage your weight better by keeping track of the foods you eat and by sticking to healthy choices.
Step 2
Stay upbeat and happy. A good mental attitude is important to your overall health and well-being. Find support in the form of a friend, your spouse or children. A University of Pennsylvania study associated feelings of depression and anxiety to a higher likelihood of weight gain in menopausal women. Consult your doctor if you are constantly depressed or stressed out.
Step 3
Consume more whole grain foods and avoid processed carbohydrates. Foods high in sugar cause an increase in blood glucose, followed by a sudden drop, which makes you feel tired. To avoid this, replace sweets and desserts with fresh fruits. Aim for a reduction in calories without losing out on nutrition. Lean protein, fruits and vegetables are healthy foods that give you the nutrients you need. Never skip meals, because you may overeat later.
Increase Daily Activity
Step 1
Aim for some form of physical activity on a daily basis. Go for a walk or join classes for yoga or aerobics. MayoClinic.com recommends a minimum of 30 minutes of daily activity on a regular basis to help you manage your weight. If you want to lose weight, increase the duration and intensity of exercise with your doctor's approval.
Step 2
Exert yourself more when you perform daily chores. Clean the house more often, walk to nearby places and take the stairs instead of the elevator. Gardening is another activity that keeps you energetic and helps in shedding pounds.
Step 3
Combine aerobic exercise with strength training exercises, which increase muscle mass. Muscle burns more calories and enables you to lose weight more efficiently.
Things You'll Need
- Whole grain foods
- Fruits
- Vegetables
- Lean protein
