Most women take hormone replacements to relieve symptoms of menopause and to reduce the chance of developing osteoporosis. According to Cleveland Clinic, hormone therapy may even increase a woman's life span. The befits are obvious. However, at that time in their lives, many women experience the natural weight gain that comes along with menopause, and in some cases, hormone replacement can increase weight gain. To combat this, the best plan of action is a healthy diet combined with regular exercise. Speak with your health care provider before engaging in a weight loss plan to make sure you are not at risk of a more serious health condition.
Step 1
Create a calorie deficit each day by consuming fewer calories than you expend through exercise and your daily activities. This is the key to weight loss. In order to lose 1 to 2 pounds per week, which is a safe rate of weight loss, create a deficit of 500 to 1,000 calories each day either by eating less or by exercising more.
Step 2
Eat a healthy diet of nutritious whole foods including fresh fruit and vegetables, whole grains and healthy fats from cold water fish, seeds, nuts and olive oil. Limit your intake of dairy and red meat.
Step 3
Eliminate or drastically reduce sugar, pure and refined, from your diet. Especially during your hormone therapy, eliminating sugar from your diet will help you lose weight and feel better every day.
Step 4
Watch your portion sizes. At mealtime, fill half your plate with fresh or lightly steamed or sauteed veggies and fill the other half with whole grains and protein. Servings of protein and whole grains should be about the size of your closed fist or a deck of cards.
Step 5
Engage in cardiovascular exercise most days of the week. Jog, bike, swim or walk at a brisk pace for at least 30 minutes. When time permits, try to fit in longer workouts of 45 minutes or more.
Step 6
Strength train at least two days a week for 30 minutes, targeting every major muscle group. Resistance workouts build muscle, improve bone strength and increase metabolism, which are all of utmost importance to women in menopause. Weightlifting, pilates and yoga are all good forms of weight-bearing exercise.
Tips and Warnings
- Consult your doctor if you feel that your medication is causing abnormal weight gain.
- Never change dosage or stop taking your medication without first consulting your doctor as serious side effects may occur.
