Many women over 50 find that weight gain and menopause are linked however, it is not inevitable. It’s a similar complaint for women in their 40s which are the years building up to the menopause – the perimenopause. It is still possible to lose weight after menopause.
Some of this may be due to lifestyle changes but that does not explain why suddenly we develop a tendency to put on weight at different parts of the body, especially the abdomen, while any weight gained when we were younger tended to be centered on the hips.
Hormonal changes have a part to play but it is not the only cause. Another reason is due to your metabolism slowing down. Both men and women tend to find muscle turning to fat as they grow older. If you do not adjust your eating habits you will probably find that your weight increases. A person of 50 just does not need as many calories as a person of 30.
Hormone therapy with oestrogen is sometimes prescribed to control menopausal symptoms. Many women will be surprised to hear that studies have shown that hormone therapy does not cause weight gain. Some women experience bloating and water retention in the early stages of hormone therapy but this is usually temporary and they have not gained any fat. Hormone therapy can reduce the risk of heart disease by preventing the changes in storage of body fat around the abdomen and lowering cholesterol. However, hormone therapy has been linked to an increased risk of breast cancer in some studies.
Genetic factors may play a role in weight gain as well. If your parents and other close relatives carry extra weight around the abdomen, you may be predisposed to do so, too.
There are several things you can do if you find that you are gaining weight around the menopause:
1. Eat healthy foods. Choose a varied diet with plenty of fruit and vegetable
2. Increase your physical activity by taking regular exercise. Physical activity levels naturally drop as people get older. Aerobic exercise boosts your metabolism and helps you burn fat. This is the age when you find there are no kids to be running round after, you take less active holidays and do things more slowly. 30 minutes of moderate physical activity every day will help to balance out the effect of this. If you can’t manage every day then aim for at least 3 times a week.
3. Maintain your muscle strength and mass. Use weights for arm muscles and walking or cycling for legs. Strength training exercises also boost your metabolism and strengthen your bones.
4. Cut down on fat. Too many high-fat foods add an excess of calories which leads to weight gain. Eat fats from healthier sources such as nuts, olives and peanut oils.
5. Accept the changes to the shape of your body. If you are not overweight, but simply have a thicker waist and slimmer legs, that is fine.
Consult with your doctor before starting any exercise program if you have any medical conditions or your fitness levels are low. Your doctor can also help with symptoms of the menopause and give advice on how to lose weight.