In the years leading up to menopause, the cessation of the menstrual cycle and the altered hormone production prompt many physical changes. This period, termed perimenopause, often leads to weight gain. To compound the problem, the aging process causes your body to store more fat and slows your metabolism; reduced estrogen production also changes how your body stores fat, leading to a bigger midsection. You can combat this weight gain but with all the factors working against you, it will take more patience and diligence as well as a steadfast long-term commitment to a healthier lifestyle.
Step 1
Consume fewer calories. With all the changes you experience at this time in relation to your weight, eating well beyond your calorie needs will lead to weight gain much more quickly than in previous decades. Women in this stage of life only need about 1,600 to 1,800 calories daily; add an extra 200 to 400 if you are very active.
Step 2
Eat regular meals. You might be tempted to restrict calories severely to drop extra pounds, you cannot sustain yourself in this manner for the long-term. Once you go back to eating normally, your body will store more calories as fat to prepare itself for another possible period of inadequate food intake. Not eating enough also slows metabolism.
Step 3
Consume smaller meals more frequently throughout the day rather than three larger ones. This will rev up your metabolism and reduce the risk of overeating due to going longer periods without any food.
Step 4
Increase your intake of whole grains. A study conducted at Pennsylvania State University found that people who ate whole grains compared to refined, white flour grains lost more abdominal fat, a major problem area in perimenopause. Examples include whole wheat, oatmeal and brown rice.
Step 5
Add strength training to your exercise routine. Doing this twice a week can aid in fat loss. This form of exercise increases muscle. Having more muscle increases metabolism and also leads to more calories being burned on a continuous basis as your body requires more energy to maintain muscle tissue. Examples of strength training include lifting free weights and leg exercises like squats and lunges. The American College of Sports Medicine (ACSM) recommends doing eight to 10 exercises for eight to 12 repetitions twice a week.
Step 6
Exercise for at least 30 minutes a day five days a week at a moderately intense level or at least 20 minutes three days a week vigorously. To create significant weight loss, you might require more than this.
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