Managing Menopause Weight Gain
Maintaining a healthy and stable weight at any age can be difficult. But as women approach menopause, they may notice pounds slowly piling up even though their eating and exercise habits have remained the same.
Although this can be frustrating, there are ways to limit weight gain and protect your health during menopause.
Continue reading to learn strategies for managing menopause weight gain.
What Factors Contribute to Menopause Weight Gain?
Menopause weight gain is often attributed to hormonal changes that result in expanding midsections, hips, and thighs. However, several other factors that can lead individuals to pack on the pounds.
In fact, the natural aging process causes a decrease in muscle mass, which reduces metabolism and the body’s ability to process calories as efficiently. Accordingly, many women can gradually gain weight, despite following the same eating and exercise habits that they did in their 30s and 40s.
Additionally, genetics, lack of sleep, overeating, and a sedentary lifestyle can also contribute to menopause weight gain.
How Can Menopause Weight Gain Impact Health?
Many women become concerned with menopause weight gain when they can’t fit into their favorite clothes anymore.
However, it can also have significant health consequences and predispose patients to heart disease, type 2 diabetes, and pulmonary issues and increase their risk of certain cancers, like breast, colon, and endometrial.
Tips for Managing Menopause Weight Gain
Increasing your activity level is one of the best strategies for managing menopause weight gain. In order to boost your muscle mass and improve metabolism, it’s recommended that women engage in 30-45 minutes of aerobic exercise three-to-four days per week and participate in strength training twice a week.
Cutting calories and consuming more filling and nutrient-dense foods, such as fresh fruits, vegetables, whole grains, legumes, fish, chicken, and meat, can also help you lose weight and prevent additional pounds from accumulating around your abdomen.
Lastly, limiting added sugars and alcohol can significantly reduce extra calories, that are often responsible for menopause weight gain.