As women age, maintaining their usual weight can become more challenging. Weight gain often begins a few years before menopause, during perimenopause, and tends to continue at an average rate of 1.5 pounds per year throughout the 50s. While weight gain during menopause is common, it can be minimized by focusing on healthy eating habits and staying active. Menopause weight gain can have serious effects on your health. Extra weight, especially around your midsection, increases your risk of many health issues, including breathing problems, heart and blood vessel disease, and type 2 diabetes. Extra weight also raises your risk of some kinds of cancer, including breast, colon and endometrial cancers. However, here are some steps you can take to minimize weight during menopause:
- Keep Moving: Aim for regular physical activity, including both cardio and strength training, to boost metabolism and maintain muscle mass.
- Eat Less, Choose Wisely: Focus on portion control and prioritize nutrient-dense foods like vegetables, lean proteins, and whole grains.
- Check Your Sweet Habit: Reduce sugar and refined carbs, which can contribute to weight gain and insulin resistance.
- Limit Alcohol: Cut back on alcohol to reduce empty calories and improve sleep quality.
- Seek Support: Connect with a healthcare provider or join a community for guidance, motivation, and tips to stay on track during menopause.
Menopause is a significant transition, and it can come with its challenges. Remember, you’re not alone on this journey. It’s okay to take small steps, be kind to yourself, and seek support when needed. Embrace the changes with patience and remember that this is a new chapter that can bring wisdom, strength, and new opportunities for growth. You’ve got this!