With age it gets harder to maintain a healthy weight, especially for women going through the changes that come with menopause. However, weight gain with age and menopause is not inevitable and there are steps that can be taken to prevent it. For safety, it is always best to talk with a physician or registered dietitian who can develop a safe weight loss or weight maintenance plan.
Considerations
Weight gain that occurs during perimenopause and menopause is usually due to lifestyle factors and genetics more than hormonal changes, reports MayoClinic.com. A decrease in muscle mass due to a more sedentary lifestyle combined with eating too many calories, is a common cause of increased weight with age. In addition, if others in your family had more weight around the middle, you may be more likely to carry excess fat in the abdomen. To prevent or manage weight gain during menopause, it is important to be diligent about getting regular exercise and eating well.
Exercise
Women who are physically active during and after menopause tend to weigh less than women who are sedentary, says the Hospital for Special Surgery. However, the hormonal changes that occur during menopause may make it more likely that excess fat will be deposited in the abdomen --- a tougher area lose fat from --- rather than other areas. The best way to get rid of the excess fat no matter where it is located, is to participate in 30 to 45 minutes of moderate aerobic type activity on most days of the week. This includes walking, swimming, biking and dancing. Aerobic exercise should be combined with strength training two to three days a week, to prevent the muscle loss that is common with age. Muscles use up more calories than fat to survive, so having more muscle mass improves metabolism and can aid weight loss efforts.
Control Calorie Intake
After menopause it may be necessary to eat fewer calories, especially if you're not very active. Since one pound is equal to 3,500 calories you must take in 500 to 1,000 calories less each day, to lose about one to two pounds per week. Start by keeping a food journal to see where you can cut extra calories. Switching to whole grain products, choosing lower fat foods, limiting alcohol and sugar intake, will all help. According to the Cleveland Clinic, if trying to lose weight be sure to eat a well balanced diet that has enough calcium and vitamin D to prevent osteoporosis. Increasing fiber and iron intake during this transition is also important. Since it is unhealthy to go too low on calorie intake, exercising to burn calories off should be a large part of the weight loss plan.
Get Support
Going through menopause is not just about physical changes in the body, it can also be a time of major life transitions. Having to deal with getting older, children leaving home, changes to work environment and other situations, can cause many emotions. Strong emotions can trigger overeating or other unhealthy behaviors. If emotions are driving food choices or contributing to an inactive lifestyle, it may be helpful to find support. This can come in the form of joining an exercise class, gym, weight loss program that offers in-person group meetings, or meeting one on one with a therapist. Connecting with others, can help to manage feelings of isolation and provide the motivation to lead a healthy lifestyle.
