Nearly every woman finds weight gain a big problem, upon entering menopause. Nearly 2/3 of women put on weight at some point during menopause, and this fat accumulation is often around the mid region.
Menopause is a normal feature of every woman’s lifecycle, and during menopause there are plenty of hormonal changes inside the body, over and above the lifestyle changes like aging, retirement and empty nest, that can trigger weight gain.
On the biological front, hormonal changes lead to an increased appetite. Also menopause causes interrupted sleep leading to fatigue, which again can make you to overindulge. On the lifestyle front, you may end up overeating because of mental fatigue, boredom, stress, a cut down on activities, all of which prop up weight gain.
Aging too speeds up weight gain, because as you catch up on years, your metabolic rate decreases and your metabolic rate drops further after the starting of menopause, so it’s a twofold problem. This dip in the metabolic rate results in a fat buildup, particularly when none of your lifestyle changes are able to offset it.
To prevent gaining weight the first thing you need to do is to keep a record of your food intake and your eating patterns. Try to get regular and consistent in terms of eating; which means you should only have three meals a day and no more than two snacks. You must get your daily intake in the 1500-1700 calorie range.
Eat fresh fruits and vegetables, low or no fat dairy, whole grains, lean meats and fish. Sugary stuff is full of empty calories, and although you are not required to purge sweets completely from your diet, try taking them once in a blue moon or that too in smaller portions. Also, leave out calories from liquids by sticking to drinking plain water only. And most importantly, begin exercising to keep your metabolic rate pepped up.