Menopause Weight Gain: Stop the Middle Age Spread

Menopause.  Do you know how it effects weight gain or weight loss?  Gretchen Huebert, nutrition coach and registered dietitian at Prairie Life Fitness, has been kind enough to share her knowledge on the subject with us today.   

Menopause weight gain: Stop the middle age spread

 

Most women gain weight as they age, but excess pounds aren’t inevitable.  To minimize menopause weight gain, step up your activity level and enjoy a healthy diet.

 

What causes menopause weight gain?

 

Hormonal changes alone don’t necessarily trigger weight gain after menopause, however.  Instead, the weight gain is usually related to a variety of lifestyle and genetic factors.  The most profound weight gain in a woman’s life tends to happen during the years leading up to menopause.

 

For example, menopausal women tend to exercise less than other women, which can lead to weight gain.  In addition, muscle mass naturally diminishes with age.  If you don’t do anything to replace the lean muscle you lose, your body composition will shift to more fat and less muscle- which slows down your metabolism.  If you continue to eat as you always have, you’re likely to gain weight.

 

Weight gain after menopause can have serious implications for your health.  Excess weight increases the risk of high cholesterol, high blood pressure and type 2 diabetes.  In turn, these conditions increase the risk of heart disease and stroke.  Excess weight also increases the risk of various types of cancer, including colorectal and breast cancers.  Some research suggests that gaining as little as 4.4 pounds at age 50 or later could increase the risk of breast cancer by 30%.

 

What’s the best way to prevent weight gain after menopause?

 

There is no magical formula for preventing or reversing weight gain after menopause.  Simply stick to the weight-control basics:

 

· Move more.  Aerobic activity can help you shed excess pounds or simply maintain a healthy weight.  Strength training counts too.  As you gain muscle, your body burns more calories.  As a general goal, include at least 30 minutes of physical activity daily and do strength training twice a week.  If you want lose weight, you need to increase the aerobic activity to 45-60 minutes at least 4-5 times per week.

 

· Eat less.  To maintain your current weight you may need about 200 fewer calories a day during your 50s, than you did in your 30s and 40s.  To reduce calories without skimping on nutrition, pay attention to what you’re eating and drinking.  Choose more fruits and vegetables and whole grains. Set a goal of 25-30 grams of fiber per day.  This alone will lead you down the path of a nutrient dense and calorically lighter diet. Select lean protein sources and don’t skip meals because this leads to overeating later.

 

· Seek support.  Surround yourself with friends and loved ones who will support your efforts.  You may benefit from consulting with a Registered Dietitian to access your daily needs and provide you with guidelines on how to fulfill your goals.  Teaming with a personal trainer may also be helpful to identify the safest way to increase physical activity and keep you motivated and interested.

 

No matter what you do…do something to commit to changes and enjoy a healthier you in your 50s.

 

Again, I would like to thank Gretchen for sharing her wonderful wealth of knowledge.  If you have questions or would like to contact Gretchen regarding your nutritional program, you may do so by emailing her at: ghuebert@gmail.com. 

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