The transition into menopause (perimenopause) usually begins when a woman enters her 40s. The average of age of menopause in the United States is 51. On the approach menopause it can become more challenging to maintain or lose weight. In fact the Mayo Clinic says a weight gain of 1 pound per year is common. The additional weight that may sneak up on you after menopause, particularly increased abdominal fat, can be stubborn and hard to get rid of. Still there are steps you can take to lose unwanted pounds brought on by "the change."
Causes of Menopausal Weight Gain
While changing hormone levels are frequently regarded as the cause of menopausal weight gain, ordinary lifestyle changes and the simple fact of getting older can also contribute to an increase in body fat. The Mayo Clinic says menopausal women in general are not as physically active as younger women and they may also tend to eat more. If these additional calories are not burned off they are stored in your body as fat.
Benefits of Menopausal Weight Loss
Losing excess weight during menopause can improve your health and reduce your risk of serious medical conditions. Women who are overweight are at an increased risk of heart disease, stroke, high blood pressure and high cholesterol. The Mayo Clinic says weight loss may help lower your risk of postmenopausal breast cancer.
Cutting Calories
As a general rule, menopausal women should consume 200 fewer calories per day to maintain their weight, according to the Epigee website. This is to compensate for a more-sluggish metabolism. In order to lose weight in menopause, it's important to pay close attention to your diet and make sure you are getting plenty of fruits and vegetables.
Low Fat Diet
You weight loss diet in menopause should include plenty of fruits and vegetables as well as healthy fat sources from nuts, olives and peanut oils. The Mayo Clinic recommends limiting your intake of fats to 20 to 35 percent of your total calories each day.
Regular Exercise
Regular exercise such as walking, swimming or biking can stimulate your metabolism and burn fat. The Mayo Clinic recommends getting a minimum of 30 minutes of physical activity nearly every day. Exercise not only speeds weight loss, it can help guard against health conditions (diabetes, heart disease) that are more likely to arise after menopause.
Don't Overdo It
You should strive for a gradual weight loss in menopause. If you suddenly slash too many calories from your diet, your body may react by conserving energy. This could make weight loss even more difficult.
Epigee warns menopausal women not to become overzealous in a weight loss program. Very thin women are more likely to develop osteoporosis. The National Institutes of Health says osteoporosis causes bone tissue to deteriorate, making the bones more likely to fracture.
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