Top tips to prevent weight gain during menopause
/
Top tips to prevent weight gain during menopause
A phase of life many women approach with some apprehension is menopause, the ceasing of menstruation typically occurring between 45 and 50 years of age. Some women may experience the unwelcomed hot flashes or sleep disturbances but another uninvited consequence can be weight gain.
A woman’s body can change throughout her lifespan often in response to hormonal shifts. But it’s the phase of life ushering in menopause when weight gain can often make its first appearance.
Why does menopause cause weight gain?
There are a variety of reasons why women will notice some gain in weight during both perimenopause and eventually menopause. Even though researchers say the average weight gained during menopause is a little more than 1 pound per year, as the years go by and little to no weight is lost, the pounds add up quickly. Here are some reasons why this stage of life can put on the pounds:
· Hormonal shifts of decreases in estrogen, progesterone, and testosterone may be associated with weight gain
· Metabolism is slowing down so fewer calories are needed. If a woman is not reducing her caloric intake and making poor food choices, weight can creep on
· Loss of lean muscle mass means fewer calories being burned
· Not cooking at home as much and relying more on restaurant food which is typically higher in fat, calories and sodium
· A reduction in planned and spontaneous activity
· Decrease in exercise due to achy and stiff joints
· Increased fatigue and disinterest in taking care of oneself
· Spending more time being sedentary
· Not getting enough sleep
Health risks of gaining weight
It’s never a good idea to put on excess weight at any point in life but menopause weight gain can have serious implications for a woman’s health. The additional weight puts a strain on the body as it is aging plus can bring about inflammation leading to chronic health conditions such as heart disease, type 2 diabetes, various cancers including breast, colon and endometrial, joint pain, breathing problems, gallbladder issues, and possibly chronic kidney disease.
Secrets to a healthy weight during menopause
The goal when entering menopause is to maintain a healthy weight without gaining any additional weight. One of the biggest changes a woman notices is more accumulation of abdominal fat even if they weren’t prone to it before menopause. This is usually due to the shift in hormones that encourages more fat storage in this area of the body.
So how does a woman fight back against what seems to be an insurmountable wave of weight gain as her body goes through the change of life? Below are behaviors all women must do to maintain and/or achieve a healthy body weight for her during this time. Positive lifestyle habits are the key in unlocking the secrets to successful weight maintenance:
· Get lean with protein
Aim for between 25-30 grams of protein at each meal – breakfast, lunch, and dinner. Protein is known for its strength in satisfying hunger and having sufficient protein throughout the day means available amino acids to help build muscle mass.
· Slash sugar
Added sugar accounts for nearly 300 calories a day in the average American diet. About half of those calories come from sugar-sweetened beverages such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee or tea. The other half comes from a variety of sources high in sugar such as desserts, donuts, cookies, and candy.
· Eat more plant-based foods
It’s hard to go wrong when choosing more plant-based foods for weight loss. Naturally low in calories and high in filling fiber, vegetables, fruits, nuts, beans and whole grains like buckwheat or farro, are perfect choices to get you started.
· Move more
There is no way to be successful at losing weight without increased physical activity. Make your exercise routine a combination of aerobic, strength training and flexibility movements such as yoga and Pilates helping the body burn calories more efficiently making it easier to control weight gain.
· Rethink that glass of wine
Calories from alcoholic beverages such as wine but also beer and hard liquor, add up fast leading to excess weight gain. All women should limit their alcohol consumption to no more than one drink a day. A drink is defined as one 5 ounce glass of wine, a 12 ounce bottle or can of beer, or 1.5 ounces of hard liquor.
· Try herbal teas
Tea creates a feeling of fullness with no calories yet with the added health bonus of antioxidants and anti-inflammatory properties they possess.
· Ease up on salt and processed foods
Too much sodium from processed foods can lead to water retention. This means excessive bloating making the scales tip. The goal is to keep your sodium content between 1500-2000 milligrams a day. Read the Nutrition Facts Label on packaged checking on the sodium content per serving. Choose foods naturally low in sodium such as fruits, vegetables, unsalted nuts, eggs, any fresh or frozen beef, pork, poultry and fish, dry peas and beans (not canned), low-sodium canned fish, low-sodium cheeses, and dried fruit.
Drastic reductions in calories or cutting out vital nutrients are not healthy or sustainable. This can cause a reduction in leptin a hormone that controls appetite and metabolic rate resulting in more muscle being burned than fat.
· Drink more water
Diet sodas are not a substitute even though calorie- and sugar-free, the artificial sweeteners they contain can encourage sugar cravings.
· Get adequate sleep
Sleeping less than 5 hours a night can increase the likelihood of weight gain. The explanation for this is twofold. One, lack of sleep affects hormones regulating hunger – ghrelin and leptin - stimulating the appetite. Two, lack of sleep causes fatigue leading to lack of energy to be physically active. Have a set bedtime and wake up time to develop good sleep habits.