It's an unfortunate truth that women tend to put on weight around menopause.The average age women reach menopause is 51 but it can occur several years sooner or later. Weight gain around age 50 isn't inevitable, however. Eating a nutritious diet and increasing your physical activity are two effective weapons against midlife weight gain.
Considerations
Hormonal changes associated with menopause may tend to center around abdominal weight gain around age 50. Accumulating belly fat may be a bigger problem than expanding hips or thighs. Fluctuating hormones may be only part of the problem, explains Mayo Clinic. Genetics and lifestyle factors may also come into play. For example an older woman may not get as much as exercise as when she was younger.
Calories
A woman in her 50s generally requires about 200 fewer calories than she did in her 30s and 40s. With fewer calories to spare it becomes increasingly important to use them wisely and not waste them on so-called empty calories like sweets.
Fruits, vegetables, whole grains lean sources of protein and nonfat dairy items make up a healthy diet for a 50 year old woman who may want to lose weight. For example, one medium size apple has 92 calories, while a slice of apple pie has 250 calories.
Cutting back on saturated fats like butter and cheese as well as simple sugars, salt and processed foods are also important. Processed foods contribute up to 75 percent of the sodium in the average American diet, points out Mayo Clinic.
Considerations
Soy-based foods like tofu are relatively low in calories, with just 94 in one half-cup serving. They may also diminish hot flashes and other menopausal symptoms, explains University of Maryland Medical Center. Eating calcium-rich foods like leafy green vegetables and low-fat dairy items can also help prevent bone loss.
Outlook
A combination of healthy eating and regular exercise may help speed weight loss in women over age 50. Aim for at least 30 minutes of aerobic activity at least 5 days a week. Brisk walking, jogging, swimming and bicycling are all good choices. Incorporating strength training into your exercise routine can help you burn calories more efficiently as your muscles get stronger.
References
- Mayo Clinic; Aging: What to Expect as You Get Older; August 2010
- Mayo Clinic; Menopause Weight Gain...; September 2010
- Harvard Health Publications; Exercise and Aging...; December 2005
- University of Maryland Medical Center: Menopause
- Mayo Clinic; Why Do Salty Foods...;Katherine Zeratsky, R.D., L.D.; February 2011
- Calories in Foods; High Calorie Foods
- Calories in Foods: Calories in Fruit
- Fat Loss Authority: Major Nutrients Found in Tofu
Member Comments