Stop the middle-age spread with menopause weight gain

Most women gain weight as they get older, but this isn't a given. Increase your activity level and eat a balanced diet to reduce menopause weight gain.

Maintaining your current weight may become more challenging as you get older. Indeed, many women notice an increase during the menopause transition period. On the other hand, the weight gain during menopause is not unavoidable. You can change your lifestyle by focusing on a healthy diet and physical activity.

What factors contribute to weight gain during menopause?

Menopause's hormonal changes may cause you to gain weight around your midsection rather than your hips and thighs. However, hormonal changes alone may not always result in a menopause weight increase. Weight gain is usually caused by aging, as well as behavioral and hereditary factors.

Muscle mass, for example, normally declines with age, whereas fat mass grows. Loss of muscle mass reduces your body's use of calories (metabolism). Maintaining a healthy weight may become more difficult as a result of this. If you continue to eat the same way you always have and do not improve your physical activity, you will most likely gain weight.

Menopause weight gain may also be influenced by genetic factors. If your parents or other close relatives are overweight in the abdomen, you are likely to be as well. Other causes, such as a lack of exercise, poor eating habits, and insufficient sleep, may also cause menopause weight gain. People who don't get enough sleep are likely to snack more and eat more calories.

How does excess weight affect the postmenopausal period?

Weight gain during menopause might have major consequences for your health. Excess weight, particularly around your stomach, increases your risk of a variety of problems, including:

• Breathing difficulties

• Heart and vascular disease

• Diabetes type 2

Excess weight also raises your risk of developing cancers such as breast, colon, and endometrial cancer.

What is the best technique to avoid gaining weight after menopause?

There is no secret formula for avoiding or reversing menopausal weight gain. Simply keep to the fundamentals of weight management:

• Move around more. Physical activity, such as aerobic exercise and strength training, can assist you in losing extra weight and maintaining a healthy weight. As you gain muscle, your body burns calories more efficiently, making it easier to maintain a healthy weight. Experts suggest moderate aerobic activity, such as brisk walking, for at least 150 minutes per week for most healthy adults, or strong aerobic activity, such as jogging, for at least 75 minutes per week.

  Strength-training exercises are also advised to be performed at least twice a week. You may need to exercise more if you want to shed weight or reach specific fitness goals.

• Consume fewer calories. To maintain your present weight, much less lose excess pounds, you may require roughly 200 fewer calories per day in your 50s than you did in your 30s and 40s.

  Pay attention to what you eat and drink to save calories without sacrificing nourishment. Increase your intake of fruits, vegetables, and whole grains, especially those that are less processed and higher in fiber.

  A plant-based diet is generally healthier than other diets. Legumes, almonds, soy, seafood, and low-fat dairy products are all healthy options. Meat, such as red meat or chicken, should be consumed in moderation. Oils such as olive or vegetable oil can be used in place of butter, stick margarine, and shortening.

• Examine your sweet tooth. In the typical American diet, added sugars make up approximately 300 calories per day. Sugar-sweetened drinks, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee and tea, account for over half of these calories.

  Cookies, pies, cakes, doughnuts, ice cream, and candy are other items that contribute to an excess of dietary sugar.

• Consume alcohol in moderation. Alcoholic beverages add extra calories to your diet and raise your chances of weight gain.

• Ask for support. Encircle yourself with friends and loved ones who will encourage you to consume a healthier diet and boost your physical activity. Even better, form a group and make the living adjustments together.

Remember that effective weight loss at any age needs long-term adjustments in food and activity habits. Commit to making lifestyle adjustments, and you will experience a healthier you.