MENOPAUSE AND WEIGHT GAIN
In menopause, and even before, hormone levels fall, specifically estrogen. This may make some women prone to weight gain, which often occurs around the abdominal area. Besides just being uncomfortable, the fat that builds under the abdominal wall is correlated with an increased risk of heart disease, high blood pressure and insulin resistance, which can lead to diabetes. While the changes that occur around menopause can be challenging and frustrating, you can still be in control of your health and excessive weight gain is not inevitable.
HOW TO MINIMIZE MENOPAUSAL WEIGHT GAIN.
Menopausal women may be less active (family obligations, more responsibilities at work) and eat more calories than they need. Unfortunately, we naturally lose muscle mass as we age. This has a metabolism slowing effect, which combined with decreased activity and increased caloric intake can result in weight gain.
Staying active in your 40’s and 50’s helps women keep metabolism at a higher level as they approach menopause. Strength training can also help by minimizing the loss of muscle mass that usually occurs with age, and helps slow mineral loss in bones, which can lead to osteoporosis. Aim for a minimum of 150 minutes per week of aerobic activity (walking, running, biking, swimming, dancing) and include strength training at least twice a week.
Aim to reduce calorie intake by 200-500 calories a day. Choose more nutrient dense foods such as vegetables, fruits, whole grains, low-fat dairy products and lean proteins. These foods contain the nutrients you need without exessive calories.
Keeping a food record for a week may help pinpoint times of the day, or certain situations, when calorie intake is too high. It helps to reduce portion sizes, by, for example, using smaller plates and glasses for foods and beverages. You don’t need to cut out whole food groups or all of your favorite foods and deprive yourself. Small changes are best, aiming for progress, not perfection.