It’s possible that as you age, keeping your normal weight gets more challenging. In actuality, a lot of women put on weight during the transition to menopause.
But weight gain during menopause is not always a given. By being mindful of healthy eating practices and leading an active lifestyle, you can turn things around.
What causes weight gain during menopause?
You may be more likely to acquire weight in your midsection than your hips and thighs as a result of the hormonal changes brought on by menopause. But menopause weight gain isn’t always brought on by hormonal changes alone. Instead, age, as well as lifestyle and genetic variables, are typically linked to weight growth.
For instance, whereas fat tends to rise with aging, muscle mass normally decreases. Your body consumes calories more slowly when you have less muscle mass (metabolism). The maintenance of a healthy weight may become more difficult as a result.
You’re likely to put on weight if you keep eating the same things you always have and don’t boost your physical activity.
Weight gain during menopause may also be influenced by genetic factors. You are likely to do the same if your parents or other close relatives are overweight in the midsection.
Menopause weight gain may also be influenced by other elements like inactivity, poor eating habits, and insufficient sleep. People who don’t get enough sleep tend to eat more calories and snack more frequently.
How dangerous is weight gain following menopause?
Gaining weight during menopause might have detrimental effects on your health. Being overweight, especially around the stomach, raises your risk of a variety of conditions, such as:
- breathing difficulties
- cardiovascular and vascular disease
- diabetes type 2
Additionally, being overweight makes you more likely to develop cancer of the breast, colon, or uterus.
What Is the Most Effective Strategy to Avoid Gaining Weight After Menopause?
- Menopause weight gain cannot be stopped or reversed by any miraculous formula. Keep your weight-control strategies simple:
- more movement You can lose extra weight and keep it off with physical activity, such as aerobic exercise and strength training. Gaining muscle causes your body to burn calories more effectively, which makes it simpler to maintain a healthy weight.
- Experts advise engaging in moderate aerobic activity, like brisk walking, for at least 150 minutes a week or strenuous aerobic activity, like jogging, for at least 75 minutes a week for the majority of healthy adults.
- Additionally, it is advised to perform weight training exercises at least twice each week. You may need to increase your workout regimen if you wish to shed weight or achieve specific fitness objectives.
- eating less. You may require 200 fewer calories per day in your 50s than you did in your 30s and 40s in order to maintain your present weight, much alone shed extra pounds.
- Pay attention to what you’re eating and drinking to save calories without sacrificing nutrition. Increase your intake of whole grains, fruits, and vegetables, especially those that are less processed and higher in fiber.
- A plant-based diet is generally healthier than other choices. Good options include low-fat dairy products, seafood, soy, almonds, and legumes. Eat just little amounts of meat, such as chicken or red meat. Shortening, stick margarine, and butter should be replaced with oils like olive or vegetable oil.
- Examine your sweet routine. Nearly 300 calories a day in the typical American diet come from added sugars. These calories are primarily obtained from sugar-sweetened beverages such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee and tea, which account for around half of the total.
- Other foods that contribute to too much dietary sugar include candy, ice cream, cookies, pies, cakes, and doughnuts.
- Drink in moderation. Alcoholic beverages raise your risk of gaining weight by adding extra calories to your diet.
- Seek assistance. Be in the company of loved ones and friends who will support your attempts to eat healthily and move more. Even better, work together to implement the adjustments to your way of life.