Abdominal weight gain is a natural part of menopause, but that doesn't mean you have to let your hormone levels dictate the shape of your body. Some women embracing fitness and nutrition for the first time in an effort to combat these changes find themselves in the best shape of their lives -- the key is to start now and commit yourself. Being vegetarian gives you an advantage -- you've already eliminated many sources of saturated fat and cholesterol, but it's time to start paying attention to your eating habits again.
Menopause Weight Gain
Increasing abdominal fat is a hallmark of menopause and is caused by both decreasing estrogen levels and a gradual loss of muscle mass. A tendency to exercise less at this stage of life also contributes, because although your calorie output decreases, your calorie input probably has not. The abdominal fat you've gained is not the subcutaneous fat you may have stored on your hips and thighs prior to menopause, it's visceral fat. Visceral fat is stored behind your abdominal muscles amongst your organs, and is linked to insulin resistance and an increased risk of heart disease and type 2 diabetes.
Calories
The fact that you're a vegetarian is a good first step -- a diet made entirely of plant foods is a key to reversing midlife weight gain and its attendant side effects. But you can still gain weight as a vegetarian, even if you eat all the right foods. Portion size is important because weight gain is a matter of consuming more calories than your body needs. According to MayoClinic.com, you need about 200 fewer calories per day in your 50s. Downsize your portions, and pay attention to how often you choose high-calorie foods like bread and pasta over low-calorie vegetables. Beware of condiments like salad dressing, which can contain 200 calories per serving.
Protein
It's easy to become complacent with a vegetarian diet, as you develop your favorite foods and pay less attention to meal planning. As a result, you may keep less track of your protein intake, and days may elapse where you consume very little protein at all. During your perimenopause period, you began losing muscle mass, which is part of the reason your body needs fewer calories. Muscle tissue simply requires more energy to maintain than fat, and the more muscle mass you have, the more calories your body burns. Protein is vital to muscle retention and maintenance, so keeping up your protein intake may help you keep more muscle. Soy is a complete plant protein, and making it a regular part of your diet may also help reduce menopause symptoms like hot flashes and loss of bone density.
Exercise
Exercise is the most important part of the weight loss equation, especially as you age. Cardio activities keep your heart and lungs healthy -- get at least 30 minutes per day, five days per week. Increasing your activity to an hour per day will help you torch more calories. Weight-bearing activities like walking and dancing can help you maintain bone density, and non-weight-bearing activities like swimming and cycling can nurture your joints. Resistance training is important, too -- not only can it help you avoid age-related muscle loss, it can even help you build more muscle. It's never to late to get in shape -- and make your golden years truly golden.
References
- MayoClinic.com; Menopause Weight Gain: Stop the Middle Age Spread; Sept.11, 2010
- University of Maryland Medical Center: Soy
- "Obstetrics and Gynecology"; Soy Intake Related to Menopausal Symptoms, Serum Lipids, and BOne Mineral Density in Postmenopausal Japanese Women; Y. Somekawa, et al.; January 2001
