Menopause can be a challenging time for women, but post menopause weight gain can add another aggravating problem as women emerge from those sanity-threatening menopausal years. Here we shall look at some of the solutions to deal with this weight gain.
But first a word about menopause, or the change of life as it used to be called. Menopause does have a lot of symptoms, but it is not an illness or a disease. All women go through it, so you know that it is not something you have to go through by yourself. Plenty of others have had the same problems you might be facing, but instead of being negative about it, look at the positive – no more periods!
Now during menopause, about two thirds of women have problems with their weight, with the majority gaining roughly 10 to 15 pounds during those years of menopause. That’s only about a pound or two a year, but it adds up, and can affect your self-esteem at a time when you may feel a little shaky anyway, with all those hormonal changes going on.
exercise is important for post menopause weight gain
During the early stages of menopause, you may find that maintaining your ideal weight becomes more and more difficult, so that by the time you are post menopausal, it has become so much harder to lose any weight at all. Once again your hormones are to blame, because they affect your appetite and your metabolism, which now stores more calories and uses less than it did in the past, resulting in unwanted weight gain.
If you notice an excessive weight gain, then it may indicate a problem with your hormone levels, or your eating habits. You might want to see your doctor to find out what is going on, as an increase in weight, especially stored around the middle can lead to an increased risk of developing heart disease, diabetes, high cholesterol, breast cancer, or high blood pressure.
However, if your post menopause weight gain is relatively low, then there are some easy changes you can make that will result in better health for you in the future.
Eat a well balanced diet, one with plenty of fruits and vegetables, but avoid the refined foods, like sugars and flour. Eat foods that are low in fat, low in saturated fat, and low in cholesterol too. Eat plenty of fiber every day, about 20 – 30 grams daily.
Remember that as you age you do not need as many calories, so reduce your food intake a little, and this should help with your post menopause weight gain. This is easily achieved by reducing the size of your portions just a little, especially the high calorie desserts! You can still eat your favorite foods, but just not as much of them.
Drink plenty of water – your body is made of high quantities of water, and it helps with so many aspects of your health, so keep well hydrated. Drinking 8-10 glasses of water is generally recommended, and this can include a couple of drinks of tea or coffee in that count. Note that the coffees are regular home brewed coffees, not lattes from the nearest coffee shop.
Physical activity is important throughout your life, and it actually becomes more important as women age. High blood pressure, osteoporosis, diabetes, obesity, and coronary heart disease are more likely to be suffered by women who are less physically active, so exercise regularly to keep your muscles strong as well as your bones. It will help you feel better too.
Remember that to lose weight you need to burn more calories than you are consuming. Aerobic exercises will help you to increase your metabolism and burn some of your stored fat. Walking and cycling are weight bearing exercises that will help your bones stay strong as well as your muscles and tendons. If you haven’t exercised in a while, start slowly and build up gradually, but regularly several times each week.
Do not try the latest fad diets – most dieters gain back the weight that they lose during these diets, plus some more, so this is not the way to go. On the other hand don’t lose too much weight either, as being under weight can increase your risk of developing osteoporosis.
Be aware that losing your post menopause weight gain is better for you to do sooner than later, before you give your body the chance to pack on more pounds and cause other health problems.
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