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How to prevent weight gain after menopause
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Weight Loss

How to prevent weight gain after menopause

Sam  Views: 2378  2 min read

Menopause is defined as the absence of menstruation for one year which marks the end of menstrual cycle. It usually occurs between 40 and 55 years of age, with the median age being 51.

Weight gain during menopause is very common. However, excess pounds are not inevitable. Women are likely to gain weight around hips and thighs.

According to the International Menopause Society ( IMS), women in midlife typically gain an average of 0.5 kg ( about 1 lb) a year, so a woman entering perimenopause at 45 could easily be 10 lb heavier by the time she is 55.  

Weight gain after menopause occurs mainly due to hormonal changes. However, hormonal changes alone is not responsible for obesity after menopause. Weight gain may be due to other factors, such as, decreased metabolism, aging, lifestyle and genetic factors.

There is no quick or magical steps to weight loss after menopause. Here are some tips to beat weight gain after menopause.

 Eat in moderation

Women in their 50s need fewer calories than they needed during  their 30s and 40s. Women should pay attention to what they are eating and drinking to reduce calories without skimping on nutrition.

Choose foods that are less processed and contain more fiber such as, fruits, vegetables and whole grains. Minimize consumption of butter or replace it with olive oil or vegetable oil.

 Physical activity

Aerobic exercise can help decrease excess pounds and maintain healthy weight. As you gain muscle, your body tends to burn calories more efficiently which the makes it easier to control weight.

Experts recommend moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Furthermore, strength training exercises are recommended at least twice a week.

Check your sweet habit

Consumption of sugar sweetened beverages, such as, soft drinks, juices, energy drinks, flavored waters, and sweetened coffee tea should be minimized. Other foods that contribute to excess dietary sugar include cookies. pies , cakes, ice cream and candy.

Limit alcohol

Alcohol beverages contribute to extra calories to your diet and increase the risk of weight gain. Postmenopausal women need to limit alcohol to maintain healthy body weight.


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Sam
Sam
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