Women’s difficulties throughout menopause include weight gain and changes in body form. Hormonal shifts make women more susceptible to belly obesity and the associated health hazards.
These alterations are not unavoidable; here’s what you can do about them.
Why do women gain weight during menopause?
Menopause is defined as the disappearance of menstrual cycles for a year. Perimenopause, the period preceding menopause, can persist for years. In contrast to the unpleasant hot flashes and other symptoms of menopause, many women notice weight gain.
According to research, the weight increase is related to variables other than menopause and its accompanying hormone fluctuations, such as age, reduced exercise, and poor sleep.
Furthermore, keep in mind that hormonal changes do help with the accumulation of fat in the stomach. Extra midsection fat, sometimes known as “belly fat,” increases the risk of diabetes and heart disease. Whenever you consider the hazards of belly fat, tight-around-the-waist jeans become a warning sign.
Certainly, it’s unrealistic to expect to maintain the same body shape we had in our 20s or 30s for the rest of our lives, but a menopausal weight increase is not unavoidable.
Using these 6 approaches, you may manage weight gain during menopause:
1. Strength training should be included
Because muscles are the main factor of our metabolism, strength training is beneficial for weight reduction. Without regular exercise, we can lose three to eight percent of our muscle mass every decade after the age of 30.
Menopausal hormonal fluctuations can result in reduced muscle mass, requiring us to work significantly harder to preserve muscle mass. Strength training also aids in the prevention of bone density loss.
2. More movement
Women appear to burn fewer calories during the menopausal transition due to a reduction in moderate-intensity activity. A five-year study conducted by a Canadian research team linked the loss in calories burnt by women nearing menopause to less-moderate activity rather than a drop in metabolism.
Fatigue, hot flashes, poor sleep, and stress are common menopausal symptoms that might make women less willing to exercise, adding to weight gain.
The study’s findings are positive since physical exercise is something we can control, unlike so many other factors. To obtain more moderate exercise, you don’t need to go to the gym.
Moderate activities that are effective include brisk walking, dancing, bicycling, golfing (carrying clubs), and even housekeeping.
3. Make sleep a priority
Based on the National Sleep Foundation, sleep issues increase when women approach their forties and fifties. Women frequently experience sleep deprivation as a result of stress, anxiety, untreated sleep apnea, and night sweats.
Poor sleep, in consequence, can complicate weight control by influencing hunger hormones, cravings, and energy levels.
Create a sleep routine that includes relaxing activities like showering and listening to soothing music. Maintain a temperate bedroom temperature and wear light, moisture-wicking pajamas.
4. Carefully follow a Mediterranean diet
A Mediterranean diet, well renowned for its heart-protective characteristics, may improve health throughout menopause and beyond.
Women who strictly followed a Mediterranean diet had reduced cholesterol, blood sugar, and inflammatory indicators, according to a survey of menopausal women.
The Mediterranean diet may also help to minimize abdominal (belly) fat development.
5. Keep a dietary diary
A slight energy imbalance might cause weight gain during menopause. Track your calories from eating and calories expended via activity.
Even modest changes to your eating habits might help you lose weight and regain control.
6. Maintain some viewpoint
Our culture places immense significance on youth and unrealistic body images, making aging and menopause even more challenging.
Striving for unattainable objectives might make it more difficult to take care of oneself. Emphasize what you can do to eat better, move more, and respect your body at any age.
Thumbnail Credit: wayhomestudio
Anvi has done Bachelor’s and Master’s in Nutrition and Dietetics. She’s planning to do a Ph.D. in Public Health Nutrition moving forward.
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