Weight Gain after Menopause

Usually when you reach your 40s or 50s you may notice many changes in your body. During menopause most women experience weight gain or difficulty maintaining their usual weight. Most women will gain about 10 – 15 pounds during this period. An extra pound before menopause will settle evenly over hips, bottom, thighs, and arms. After menopause most of this weight will come on gradually – generally about a pound a year.

Causes of Weight Gain after Menopause

There are several causes of weight gain after menopause. However, changing hormone levels aren’t necessarily the cause of weight gain. Aging and lifestyle factors play a great role in the changes that occur in woman’s body. In addition, menopausal women tend to exercise less than other women.

The number of calories you need for energy decreases as you age because aging promotes the replacement of muscle with fat. Muscle burns more calories than fat does. When your body composition shifts to more fat and less muscle, your metabolism slows down.

Genetic factors may play a role in weight gain too.

No doubt that weight gain can cause serious implications for the health. Excess weight increases your risk of high cholesterol, high blood pressure and insulin resistance, which can lead to type 2 diabetes. These factors also put you at increased risk of heart disease and stroke.

Moreover, weight gain after menopause increases breast cancer risk. However, losing weight after menopause can reduce breast cancer risk.

How to Reserve Weight Gain

If you want to reverse weight gain after menopause, then you should change your lifestyle and eating habits. You should increase your physical activity. For example, aerobic exercise can boost your metabolism and help you burn fat. You can also do strength training exercises. They may increase muscle mass, boost your metabolism and strengthen your bones.

You can become more physically active even without starting a formal exercise program. The main rule is to be active for a total of 30 minutes or more a day on most days.

Menopausal women need fewer calories to maintain former body weight. It may be necessary to cut calorie intake by 10 to 15 percent while at the same time increasing level of activity or exercise. If women don’t reduce their calorie intake, they are over eating. Calories needs are the highest during the mid-20s. The daily calorie needs, as women age, then reduce at about 2% to 4% for every 10 years added.

Balanced Diet

It is very important for menopausal woman to eat a balanced diet. You should try to avoid refined sugars and indulge in fruits and vegetables.

Include foods low in fat, saturated fat, and cholesterol in your diet. Remember that fat intake should be less than 30 percent of daily calorie intake. Besides you should consume 20 – 30 grams of fiber daily. You should start to control the portions of your food. Eat slowly and small quantities of food. It’s essential to maintain adequate intake of water during menopause. You should drink 8- 10 glasses daily. Avoid losing large amounts of weight. Being very thin can lead to an increased chance of developing osteoporosis.

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