Most women experience weight gain during menopause and in the years prior to menopause, called "perimenopause." But weight gain isn't inevitable -- in fact, you can even lose weight during menopause with the right diet and exercise plan. You'll need to make a commitment to eating healthy and getting more physical activity than usual to lose weight during this time in your life, however.
Menopausal Weight Gain
Women tend to experience often-significant weight gain during perimenopause, menopause and postmenopause, due to hormonal changes, as well as lifestyle and genetic factors. Menopausal women often have weight gain around the abdomen. The specific hormonal changes that your body goes through during menopause involve reduced levels of estrogen and other steroid hormones. In addition to weight gain, you'll likely experience other effects from menopause like hot flashes, night sweats, insomnia, anxiety, vaginal dryness, mood changes and even depression.
Risks
Low estrogen levels due to menopause can cause osteoporosis, as well as increase your risks for heart disease and certain types of cancers. Weight gain is a significant risk during menopause, because it can also increase your chances for developing type 2 diabetes, hypertension, stroke and high cholesterol. Gaining just 4.4 lbs. around or after menopause could increase your risk of breast cancer by 30 percent. As you age, your body begins to lose lean muscle mass, which slows down your body's rate of burning calories. This causes you to gain weight, even if you're eating the same diet. Controlling your cholesterol levels and blood pressure also becomes increasingly important around menopause, as your heart-disease risks increase.
Diet
Your diet is a critical factor in maintaining or losing weight around menopause. You'll need to consume fewer calories than you burn to maintain your body weight or lose weight. Menopausal women should eat a heart-healthy diet that's low in cholesterol and fat. Your diet should include plenty of fruits and vegetables, whole grains, high-fiber foods and omega-3 fatty acids. Eliminate from your diet added sugars, saturated fats and trans fatty acids, and severely limit your sodium intake. Aim to cut 200 calories per day from your diet to maintain your current body weight around the menopausal period. In your 50s, your body actually needs about 200 fewer calories than it did when you were in your 30s and 40s. While you're cutting calories, however, ensure that the foods you are eating are rich in nutrients, especially vitamin D and calcium for bone health. Quitting smoking and reducing your intake of alcohol and caffeine also help in supporting your overall health.
Exercise
Not only can exercise help you to burn more calories and prevent weight gain during menopause, but it can also reduce your hot flashes and risk for osteoporosis by strengthening your bones. You should include weight-bearing aerobic exercises like climbing stairs and walking in your fitness routine, along with resistance or strength-training exercises like lifting weights. Increased physical activity can help you to preserve and even gain muscle mass around menopause. Aim to perform at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous aerobic activity per week, along with strength training at least twice each week. Great aerobic exercises include walking, jogging, swimming, water aerobics and bicycling, while strength-training exercises include using weight machines, free weights or resistance bands. To maintain your body weight during menopause, you might perform at least 30 minutes of exercise each day. But to actually lose weight during menopause, you'll likely need to perform 60 to 90 minutes of daily exercise.
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