How to Manage Menopause Weight Gain

• Menopause, the time when a woman’s period stops entirely, typically begins between the ages of 45 and 55.  
• A side effect of menopause is weight gain, but there are achievable steps women can take to minimize weight gain.  
• Increasing the number of daily steps and adding resistance training are among the options. 

Many women are well aware that menopause is a natural part of aging. This is a time when a woman’s periods stop completely, usually between the ages of 45 and 55, and her ovaries lose their reproductive ability.  

Many women may be more surprised by how their bodies will change. Statistically, they will gain, on average, 1 pound per year.   

The good news is that there are achievable steps women can take to minimize weight gain. They can take action so they can stop watching the scale climb each time they step on it, as their sex hormones decrease during menopause.    

Why Does Weight Gain Happen in Menopause?

There are many reasons why women will gain weight as they age. Although hormones are changing, other factors come into play and add to the increase in pounds.  

Many women admit they become more sedentary as they age, contributing to weight gain and other health issues. Also, with the natural decline in estrogen, women will naturally lose muscle mass, causing them to burn fewer calories. Genetics can also influence how and where the increase in weight will be distributed. As women report unwelcome symptoms, such as hot flashes and night sweats during menopause, they may also notice they are not getting enough sleep. This can contribute to poor food choices and lack of exercise due to fatigue.  

How do you get rid of Menopause Weight Gain?

• Becoming more sedentary as women age occurs for different reasons. Some women report a less active lifestyle once their children have grown and left home.  If this is the case for you, it will be essential to incorporate regular exercise into your day. Pay attention to how much you walk each day. If you have a tracking device, strive to walk 10,000 steps a day or add 1,000 steps each week to hit this mark if you start to get active. Ask a friend to join you in this challenge. Add stairs when possible or park your car a farther distance from your office or when running errands to add steps.  
• With a decrease in the amount of estrogen the ovaries make in menopause, women can lose muscle mass. Less muscle mass means the body’s metabolism will slow down. Adding weight-bearing and high-impact exercise to your exercise routine, with your doctor’s approval, will help. This can include weights, running, high-impact aerobics, walking, tennis, and stair climbing. These activities will help build muscle and burn more calories.  
• Although we can’t change our genetics, we can become aware of the importance of lifestyle choices to keep gaining weight to a minimum. Many women report weight gain in the abdominal area in menopause. This is visceral fat that lies deep inside the abdomen and surrounds organs. It can contribute to heart disease, certain cancers, stroke, fatty liver, and high blood pressure. Fortunately, this type of fat responds well to a healthy diet and regular exercise routine.  
• Getting a good night’s sleep with night sweats and the worry that comes with increased responsibilities as we age is challenging. I strive to keep the same schedule when going to bed and waking in the morning. Try journaling to jot down worries that keep you up at night. Keep your room cool, use cotton pajamas and sheets for added comfort, and read or listen to soothing music to help you drift off to sleep. Talk to your doctor if you would like to discuss a natural sleep aid for additional support.  
• Choosing a nutrient-dense diet low in sugar and processed foods in midlife is essential to feeling and looking your best. Women with declining hormones are especially at risk for heart disease and bone loss. Regular check-ups, choosing healthy foods, drinking alcohol in moderation, and exercising regularly will keep you feeling your best.  
• Finding exercise that you enjoy and striving to make small, consistent additions to your routine will yield significant results. Weight training and cardio workouts will help with mood, bone density, muscle mass, and cardiovascular health. Connect with other women or your partner to increase your likelihood of committing to an activity you enjoy.  

Does Menopause Weight Gain Eventually Stop?

Weight gain following menopause might seem unavoidable, but it’s not always the case. The good news is that if you gain weight during menopause, it does stop if you follow healthy practices. You can’t get away from a slowing metabolism without adjusting your lifestyle.  

When you were younger, you could probably have cakes, cookies, and pizza and lose the weight you may have put on after a few days of reducing calories. We must recognize that our bodies change as we age, making losing weight harder.  

The Bottom Line

Your approach to diet and exercise has to be different to address menopause weight gain. Indulge in treats when they are worth it, but remember, consistent healthy choices will usually yield the results you want.  

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