Menopause
Weight Gain
Aging and lifestyle seem to be the primary culprits behind weight gain in women around the time of menopause.
Let’s face it: at any age, burning fewer calories because we are less active increases weight and fat mass.
Women generally become less physically active as they pass through their 40s, 50s, and 60s.
With decreased activity, muscle mass decreases. Muscles burn more calories at rest. Lean body mass decreases with age which slows metabolism while body fat accumulates throughout adulthood.
Does menopause affect body shape?
Although menopause may not be directly associated with weight gain, it may be related to changes in body composition and fat distribution.
Several studies have shown that perimenopause, independent of age, is associated with increased fat in the abdomen as well as decreased lean body mass.
Menopause plays a role in many midlife women’s transition from a pear-shaped body (wide hips and thighs, with more weight below the waist) to an apple-shaped body (wide waist and belly, with more weight above the waist).
Regardless of the different contributions of aging and menopause to weight gain and body composition, the fact is that most women in North America are overweight at midlife.
Any excess weight raises the risk of many diseases:
- Cardiovascular Disease
- Type 2 Diabetes
- High Blood Pressure
- Osteoarthritis
- Breast and Colon Cancer
- Sleep Apnea
The bottom line: you have to “run to stay in place.”
Weight gain after menopause is not inevitable. There are steps you can take to prevent unwanted pounds from creeping on.
- Get motivated
- The hormonal changes going on in your body during menopause can cause mood swings, depression and fatigue — none of which are conducive to being active or feeling motivated to eat right and exercise.
- If you have kids going off to college, empty nest syndrome can add to the problem. It can be easy for women to console themselves with comfort food, or just eating too much in general. Plus, once a woman begins gaining weight, she may feel worse about herself, give up and gain more.
- The key is to address the issues that are keeping you from staying fit. Hormone therapy may help with mood swings and fatigue. Counseling or medication can help with depression. Ironically, exercise can help depression as well.
- If you’ve gained weight and don’t know how to lose it, weight management programs can get you on the right track. Once you realize that you can lose weight successfully, you’ll likely be motivated to keep it going.
- Get moving
- You don’t need hours of exercise to get the benefits. That is you don’t need to do it all at once.
- The Centers for Disease Control and Prevention (CDC) recommends 150 minutes a week of aerobic exercise for adults. That means you can spread your activity out during the week. You can break it up into smaller chunks of time during the day.
- Try to get 30 minutes of aerobic exercise such as walking, swimming, cycling, dancing or tennis most days of the week. You can break it into three 10 or two 15-minute chunks if that’s easier — whatever works for you.
- Build strength
- The CDC recommends muscle-strengthening activity at least twice a week for adults.
- Strength training can help you build and maintain muscle and bone mass, which is especially important since you lose them as you age. As mentioned earlier, the more muscle mass you have, the more calories your body uses even at rest.
- Ask a trainer at your gym or hospital wellness center to put together a basic strength training routine for you using weight machines, free weights or your own body weight. Yoga, Pilates and similar activities also build strength. Try to do this two or three times a week.
- Eat smarter
- It’s sad but true: As you get older, your body doesn’t need as many calories to maintain your weight. That means you need to eat less just to stay where you are.
- Add more whole fruits, vegetables and grains to your diet, and reduce the amount of juice, processed foods and refined grains, such as white bread and white rice.
- Practice portion control; you may find you are satisfied with smaller meals instead of the big ones you’re used to.
- Get support
- Find a sport, exercise or physical activity that you enjoy doing and recruit a friend to join you, and you’ll be more likely to do it.
- If losing weight by eating healthier is your goal, you can find support for that too. Joining a weight-loss program, such as Weight Watchers or Noom Weight, can help with accountability and learning behavioral changes and healthy habits.
Weight Management Services
Treating obesity is more than about getting rid of the extra pounds; it’s also about decreasing associated illness and improving quality of life. Maintaining a healthy weight is an important part of your health.
But figuring out the right way to lose weight isn’t always easy. Dieting and exercising are hard, especially when results aren’t immediately seen.
Our specialists understand the frustrations that come with managing your weight and are ready and waiting to help you on your weight loss journey.
At County Obstetrics and Gynecology, we believe in personalized medicine, not “one-size-fits-all.” We create customized weight management programs that meet your needs on your weight loss journey. Call for a consultation.