Menopause and weight gain: Reverse the middle age spread
From MayoClinic.com
Special to CNN.com
Noticing a few extra pounds around your waist lately? Welcome to midlife expansion — the body changes that plague women between ages 35 and 55. During this time either you gain weight or you find that maintaining your weight becomes more difficult. You also discover that the weight you gain tends to accumulate around your stomach, rather than your hips and thighs.
But you don't have to accept weight gain as inevitable. Take steps to prevent weight gain before it starts. And if you've already begun adding to your waistline, it's never too late to reverse course through proper diet and exercise.
Causes of middle age weight gain
For most women, increases and shifts in weight begin during perimenopause — the years leading up to menopause. But these shifting levels of estrogen aren't the sole source of your weight gain. Aging also plays a part in your changing body composition.
Other possible causes of weight gain during middle age include:
Reduced physical activity. Menopausal women tend to exercise less than other women, which can lead to weight gain.
Increased food intake. Eating more means you'll take in more calories, which are converted to fat if you don't burn them for energy.
Slowing metabolism. The number of calories you need for energy decreases as your metabolism slows and the amount of muscle you have decreases. Because muscle burns more calories than fat, the less muscle you have, the fewer calories you burn.
Genetics. Genetic factors may play a role in your weight gain. You might be predisposed to gain weight around your stomach as you age. That means you may have to work harder to maintain your figure.
On average, women gain about a pound a year during the years leading up to menopause.
Perimenopause
Menopause
Complications of middle age weight gain
Weight gain can have serious implications for your health. Excess weight can increase your risk of:
High cholesterol
High blood pressure
Insulin resistance, which can lead to type 2 diabetes
These factors can put you at risk of heart disease.
What you can do to prevent or reverse weight gain
If you've already noticed the extra pounds, take steps to eat a varied diet and increase your daily exercise. If you've yet to reach the weight-gain stage of middle age, you can prepare by taking the same steps to ensure that you won't gain weight in the future.
Exercise
Aerobic exercise boosts your metabolism and helps you burn fat. By incorporating strength training exercises, you'll increase your muscle mass, raise your metabolism and strengthen your bones.
Healthy diet
Deprive yourself of too many calories and you'll go into starvation mode. But carefully choosing a varied diet that's heavy on fruits and vegetables will help you safely cut back on calories and lose weight. Because your metabolism slows during this time, you need about 200 to 400 fewer calories a day. This shouldn't be a problem if you eat only when hungry and only enough to satisfy your hunger.
Fitness programs: Ready to get started?
Aerobic exercise: What 30 minutes a day can do for your body
Weight training: Improve your muscular fitness
Healthy diet decisions: Do you know what to eat?
Weight loss: 6 strategies for success
Dealing with life's changes
Body changes as you age might make it more difficult to keep that look you had in your 20s and 30s, but it doesn't mean you can't keep your body healthy. Forget about squeezing into your old jeans. Concentrate, instead, on being fit and healthy.
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