You may have noticed some recent weight gain, and or difficulty maintaining your weight. This is very common for women in the menopause transition period. During menopause women experience numerous hormonal changes. Unfortunately, weight gained accumulates around the abdomen, hips, and thighs. In general, with age fat increases while muscle mass decreases, making exercise is crucial component in menopausal women’s daily routine in order to prevent unhealthy weight gain. Genetics play also play a role when it comes to weight gain during menopause. Extra fat around the midsection puts menopausal women at risk for chronic diseases such as type 2 diabetes, heart disease, and more.
You may have noticed some recent weight gain, and or difficulty maintaining your weight. This is very common for women in the menopause transition period. During menopause women experience numerous hormonal changes. Unfortunately, weight gained accumulates around the abdomen, hips, and thighs. In general, with age fat increases while muscle mass decreases, making exercise is crucial component in menopausal women’s daily routine in order to prevent unhealthy weight gain. Genetics play also play a role when it comes to weight gain during menopause. Extra fat around the midsection puts menopausal women at risk for chronic diseases such as type 2 diabetes, heart disease, and more.
You may have noticed some recent weight gain, and or difficulty maintaining your weight. This is very common for women in the menopause transition period. During menopause women experience numerous hormonal changes. Unfortunately, weight gained accumulates around the abdomen, hips, and thighs. In general, with age fat increases while muscle mass decreases, making exercise is crucial component in menopausal women’s daily routine in order to prevent unhealthy weight gain. Genetics play also play a role when it comes to weight gain during menopause. Extra fat around the midsection puts menopausal women at risk for chronic diseases such as type 2 diabetes, heart disease, and more.
Ten Tips to Prevent Weight Gain During and After Menopause
Consume fresh fruits and vegetables daily
Aim for whole grains and avoid refined grains such as white flour
Increase calcium and magnesium rich foods, which is crucial for bone health
Meal prep and avoid take out and fast-food items
Practice portion control
Hydrate with water, avoid sugary beverages
Stand up and walk every 30 minutes when sitting for long periods of time
Stay active by exercising a minimum of 3x a week
Limit/avoid alcohol, alcoholic beverages contain calories cause weight gain
Relax, go for a nature walk or do something that you enjoy
Garrard, C. (n.d.). Stop menopausal weight gain and slim your mid-section with these strategies: Everyday health. Retrieved April 12, 2021, from https://www.everydayhealth.com/menopause-pictures/ways-to-beat-menopausal-belly-fat.aspx
Menopause weight gain: Stop the middle age spread. (2019, July 31). Retrieved April 12, 2021, from https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
Russa. (2020, October 13). 6 tips for eating well during menopause and beyond. Retrieved April 12, 2021, from https://health.clevelandclinic.org/6-tips-for-eating-well-during-menopause-and-beyond/