Proven Strategies for Battling Weight Gain During and After Menopause
Weight Gain during Menopause
Many women experience menopausal weight gain more than any other symptom of menopause. In fact,
menopause is often considered one of the most common causes for weight gain.
The good news is however, that you do not have to sacrifice your figure during or
after menopause. Many women go through menopause looking as good if not
better than they did in their younger years.
What Causes Weight Gain During Menopause?
It is
not uncommon for some women to experience weight gain anywhere from ten to
fifteen pounds during menopause or perimenopause. Weight gain during
menopause might happen for any number of reasons.
For
some women the weight gain is associated with a decreased metabolism. For
other women their thyroid function begins to decline in the years preceding and
after menopause.
Changes in body composition also occur as a result of hormone fluctuations,
which can result in weight gain. Some of the most recent studies suggest
that some women are simply hungrier during menopause, which can impact caloric
intake and subsequent weight gain.
Managing Menopausal Weight Gain
Fortunately, there are some things you can do to control weight gain during
menopause. The best thing you can to is engage in a regular routine of
exercise. Your exercise routine should incorporate resistance training,
which not only helps build muscle, it helps burn fat.
Resistance training is also beneficial for building and maintaining bone mass, a
crucial factor in women going through menopause.
You should also take a good look at your diet. If your metabolism has slowed
and you have not significantly reduced your caloric intake or increased your
activity level, you will gain weight. Some women find that reducing their
caloric intake slightly is enough to halt weight gain during menopause.
Others find they need to eat well and maintain a regular exercise regimen.
Regardless of your weight status, you should aspire to consume foods that are
high in fiber, low in calories and nutrient dense. If you do this and
embark on a regular exercise regimen, chances are you will halt or at least slow
any weight gain during menopause.
What
are some good food choices?
Legumes
Green Leafy Vegetables
Fruits, particularly
those with the skin on (apples, pears)
Whole grains
Lean proteins, including
fish, chicken and pork
If you are following a well balanced diet and exercising, yet still find that you
are putting on weight, be sure to visit your healthcare provider's office.
They can measure your thyroid levels to ensure that your thyroid is functioning
properly.
Remember that weight gain during menopause is not inevitable, but it can happen!
If you take steps to eat right and exercise however, you will head off any
excessive weight gain and find that your figure remains as flattering as ever
throughout your menopausal years!
