Facts About Menopause Weight Gain
Photo source: Marcus Aurelius
As women age, maintaining their usual weight becomes more challenging. During their 50s, women often experience a weight gain of approximately 1.5 pounds per year.
Weight gain during menopause is common, but you can potentially reduce it by having a healthy lifestyle.
What causes menopause weight gain?
The reduction in oestrogen and progesterone levels, combined with the general effects of ageing, initiates metabolic changes in the body. One of the changes is a loss of muscle mass, which leads to a lower calorie burn. When fewer calories are burnt, fat tends to build up.
Menopause weight gain can have serious effects on wellbeing. This increases a woman’s risk of health issues such as heart disease, diabetes, and various types of cancer, including colon, breast, and endometrial cancer.
Preventing menopause weight gain
While there is no formula for preventing menopause weight gain, adopting these weight control strategies can provide tremendous help.
Staying physically active
Engaging in regular physical activity, including aerobic exercises like brisk walking or jogging and strength training, is one of the most effective ways to manage weight during menopause. Strength training is particularly important as it helps counteract the loss of muscle mass that typically occurs with ageing, boosting metabolism and calorie burning. Finding enjoyable activities such as yoga, gardening, or dancing can make it easier to stay consistent and also improve sleep quality, which supports weight management.
Adopting healthy eating habits
Eating healthy could mean consuming fewer calories than before, focusing on nutrient-dense and high-fibre foods like fruits, vegetables, whole grains, and legumes. A plant-based or Mediterranean-style diet, which includes lean proteins such as fish and low-fat dairy and limits red meat and added sugars, is also beneficial for overall health and weight control.
Limiting alcohol consumption
Alcoholic drinks contribute additional calories to your diet and increase the likelihood of weight gain.
Seeking social support and guidance from professionals
Surrounding yourself with friends or family who encourage healthy lifestyle choices can improve motivation and consistency. Consulting healthcare providers for personalised advice, including evaluation of hormone therapy options, can also assist in managing menopausal symptoms that might impact weight.
If you’ve adopted healthy lifestyle habits but your weight remains unchanged, other factors might be influencing this. Let your doctor know and be able to pinpoint any barriers preventing you from achieving a healthy weight.
