During the menopause transition you may find that maintaining your weight has become very difficult.  Weight loss during menopause seems impossible. The methods of weight management that have worked for you for many years are suddenly ineffective. Not only are you gaining weight but your overall body shape is changing while you are gaining inches around the abdomen.

Your body’s hormones have a direct impact on your appetite, metabolism and fat storage.  Estrogen is stored in fat and during menopause, when estrogen levels are low, your body responds by holding onto the fat cells in an effort to boost the estrogen levels. Not only do we retain more fat, we also use up less energy, lose protein mass and our levels of insulin remain higher. This is why weight loss during menopause is so difficult.

If a menopausal woman doesn’t take measures to control her weight then she will put herself at risk for other diseases. Obesity leads to increased rates of hypertension, diabetes mellitus and coronary artery disease.  All of these have consequences in the form of hormone-dependent cancer, gallstones and osteoarthritis. Weight loss during menopause can reverse many of these complications resulting in a reduction of the number and dosages of medications that a woman may later use with the end result being improved longevity. 

In the 1980’s and the 1990’s we believed that the best way to keep weight off was to consume a low-fat, high-carbohydrate diet with lots of processed foods such as breads and pastas.  Maintaining these eating habits at this stage encourages “insulin resistance” making women’s bodies store the fat, rather than burn the calories.

Crash diets are counter-productive in achieving weight loss during menopause. When we crash diet we produce more stress hormones, such as cortisol, which block weight loss. The body interprets this crash diet as famine and goes into a hoarding mode. Once you stop dieting, even if you eat small amounts, your body will turn every calorie into fat.

Don’t despair.  It is possible to lose weight during menopause with some lifestyle changes.  Some are easy to follow while others may be very difficult.  The end result will be worth it as you will look and feel better while your health and well-being will improve substantially.

Exercise:

Exercise is vital for weight loss during menopause. Exercise increases our metabolism and helps burn off stored fat. Also, it increases the proportion of muscle to fat in our bodies which is good because during menopause inactive women will lose more muscle than fat. It is of great concern that, during and after menopause, women lose substantial amounts of bone mass which eventually leads to osteoporosis.

All forms of exercise are beneficial, however, resistance training is the best form of exercise to build bone mass. Resistance training stimulates the minerals in your body that help promote strong bones. Weight bearing exercises help build muscle while flexibility training helps keep your muscles and joints limber which in turn helps prevent injury as you age. Aerobic exercises help relieve stress and anxiety while boosting cardiovascular strength as well as helping you to maintain a healthy weight.

You should try to work out every day and rotate your workouts. If you find it difficult to stay motivated have a friend join you and motivate each other.

 A Healthy Diet :

There are some supplements that every menopausal woman should take.  For more information visit Health Topics to read my article titled Vitamins For Menopause.

First of all cut down on heavy fat food like red meat, white flour, chocolate, sweets and junk food. Also, avoid alcohol, hot and spicy food and caffeine as these can cause hot flashes.

Eat a healthy diet that includes unprocessed, unrefined foods like lean meats, soy products, beans and legumes, fresh fruits and vegetables and healthy fats.

In order to keep yourself satisfied eat three meals a day with some nutritious snacks in between. Don’t become obsessed with calories.  Focus on portion sizes.

Don’t try to change your eating habits overnight since this can lead to frustration and failure. Go slow, replace one item at a time, by integrating healthier choices into your diet slowly you are much more likely to succeed.

Incorporate soy foods into your diet:  Soy contains isoflavones (plant hormones) that act like a weak estrogen in the body. Two servings daily may help with menopause symptoms

Beans and Legumes:  These contain fiber, protein, calcium, folic acid, and phytoestrogens. They can help with blood sugar control.

Zinc:  Zinc is a precursor for progesterone which is a hormone that is involved in controlling estrogen. Zinc is also needed to boost the immune system. Good sources of zinc include lean meats, seafood, eggs, brazil nuts and pumpkin seeds.

Boron: This helps the body hold onto estrogen. Most important it keeps the bones strong by decreasing the excretion of calcium and magnesium from the urine. Boron is found in fruits and vegetables.

Fruit and vegetables: Contain antioxidants and beneficial plant estrogens that decrease the symptoms of menopause. For weight loss during menopause eat seven to nine servings daily.

Flax:  Offers a high amount of essential fatty acids and lignin, which is a natural antioxidant, and phytoestrogen. Add 1-2 tablespoons of ground flax to your daily diet.

Tags: beans, boron, estrogen levels, flax, hormones, legumes, Menopause, soy, Weight Loss During Menopause, zinc