Managing Weight During Menopause: Natural Strategies & Healthy Habits

On average, women gain a pound per year during perimenopause and menopause. It may not sound like much but it can add up over time. There's no reason you have to accept the middle-age spread--you can lose weight naturally and healthfully.

• Healthy habits can ward off menopausal weight gain.

Cause

• While it would be nice to blame weight gain on hormones, that's not necessarily the case. Lifestyle changes, changes in metabolism or decreases in lean muscle mass are more likely causes.

Warning

• Weight gain can increase your risk for conditions such as type II diabetes and high blood pressure. Gaining more than 20 lbs. can increase your risk of breast cancer.

Prevention/Solution

• To lose weight, focus on increasing your physical activity and reducing calorie intake. Choose nutrient-dense foods, including plenty of lean protein, fruits, vegetables, low-fat dairy (or other calcium-rich foods) and whole grains.

Considerations

• You may find that losing weight is more difficult after menopause. Hormone fluctuations and metabolism changes may make your body respond differently to diet and exercise than it used to. Just stick to your active, healthy lifestyle and you should see results in time. Consult with your doctor or nutritionist for additional advice.

Recommendations

• For benefits beyond weight management, include weight-bearing exercise (such as walking or playing tennis) in your exercise routine. Weight-bearing exercise is important for bone growth and can help ward off osteoporosis. Also include strength exercises to help maintain your muscle mass.