It's normal for women going through menopause to gain some weight and for the body fat that they already have to spread to their abdomen. Women gain an average of ten pounds during menopause, but this does not mean that they cannot lose the weight they gained or continue to be healthy. Weight gain during menopause is not just a cosmetic issue, it is also a health concern because this weight gain can increase a woman's risk for diabetes and heart disease. However, weight gain can be combated and prevented by a healthy lifestyle, which includes following the tips below.
5 Ways to Reduce Weight Gain in Postmenopause
Being chronically stressed out can lead to weight gain. Although it is not always possible to remove the things that stress you out from your life, there are healthy ways to manage stress, and this can be conducive to weight loss. Healthy stress management techniques include yoga, martial arts, musical or artistic pursuit, meditation, or any hobby that allows you to reflect, let go, and feel at peace.
Reduce Calorie Intake
Studies have shown that by cutting your calorie consumption by around 10% you will see a reduction in weight gain. By replacing processed foods and empty calories with more fruits, whole grains, and vegetables you will become healthier and more likely to lose weight. Smaller portion sizes will reduce your overall caloric intake and help facilitate weight loss.
Probiotics are good bacteria and yeast that promote healthy digestion and are essential to keep the gut healthy. Probiotic foods include yogurt, miso, sauerkraut, pickles, and many other fermented foods. Probiotics may also help promote weight loss.
Team Sports and Individual Workouts
By walking with a friend, having a tennis partner, or taking a class at the local gym, you can help create a support system for yourself of people who are also trying to be healthy and active. Working out can also be beneficial because it gives you more flexibility to go at your own pace and decompress and de-stress.
Our bodies constantly need water, but it can be easy to forget this. Water is necessary for nearly every body function, and we need water in order to eliminate body waste. Water can also soothe bloating and make you feel fuller, which can assist with weight loss and feeling slimmer and healthier.
More about Weight Gain and Postmenopause
There are many factors that can cause weight gain during menopause. Drops in estrogen cause the body to produce more of two specific enzymes, which synthesize and store fat. People's metabolism also tends to slowdown as they age.
However, there is no foregone conclusion that women are destined to gain weight during menopause. Research has shown that regular exercise and eating healthy can prevent menopausal weight gain. Click on the following link for more information on treatments for weight gain.
- Center for Disease Control and Prevention. (2014). Water & Nutrition. Retrieved from http://www.cdc.gov/healthywater/drinking/nutrition/
- The Cleveland Clinic. (2015). Probiotics. Retrieved from https://my.clevelandclinic.org/health/healthy_living/hic_What_We_Eat_Affects_How_We_Feel/hic_Keeping_Your_Digestive_Tract_Healthy/hic-Probiotics