Menopause occurs in a woman's life usually between 45 and 55 years old when the ovaries stop producing eggs and the body produces less estrogen and progesterone. Eventually, menstruation will become less frequent and eventually stop altogether, according to the National Institutes of Health. During this time, metabolism slows and weight gain occurs due to changes in hormones. Following a few guidelines can increase your metabolism and prevent weight gain during menopause.
Eat Small Frequent Meals
Eating small and frequent meals can increase your metabolism by keeping the body fueled with energy, preventing out of control hunger and allowing the metabolism to stay steady throughout the day. Also, as you age, the body needs fewer calories. Making meals smaller and more often can help with menopause weight gain and calorie reduction. Aim for a 300- to 400-calorie meal every three to four hours. Choose meals that include whole grain, fruits, vegetables, low-fat dairy and lean protein.
Increase Physical Activity
Physical activity is the amount of work you do during the day, not just at the gym. Increasing this activity can increase your metabolism because you are requiring more work from your body. The National Women's Health Resource Center recommends walking to the store instead of driving, adding an extra 10 minutes to your current aerobic exercise regimen and increasing activities such as cleaning, gardening and household chores. For the best metabolism boost, aim for one hour of extra physical activity per day.
Strength Train
Strength training increases and maintains muscle mass, which increases metabolism. Muscle naturally starts to decrease with age, so sticking to a regular strength training routine can build muscle, which burns more calories than body fat does, according to MayoClinic.com. Do resistance training two to three days a week, working every major muscle group. Also try more weight-bearing activity, such as running, walking or group exercise classes.
Reduce Stress
Many women find menopause stressful due to a change in hormones and bothersome symptoms such as hot flashes and disrupted sleep. This increase in stress releases cortisol, a hormone that can slow the metabolism and store body fat. The North American Menopause Society recommends reducing stress with relaxation, eating well, getting enough sleep and pampering yourself through this change in life. You can also try yoga, tai chi or meditation to reduce stress. Following stress reduction recommendations can help increase the metabolism because your cortisol levels will fall. Aim for at least one stress-relieving activity per day.
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