Q&A: How Do I Stop Menopausal Weight Gain?
Q: I started menopause about 6 months ago, it's affected my weight. What sort of diet should I follow to get my weight down?--nats8
A: Hi there! Most women find weight gain an even bigger struggle at menopause. This whole "change of life" - which by the way is a normal part of a woman's lifecycle - means that there's a lot of hormonal changes, as well as lifestyle changes (like the "empty nest", aging parents) that all can influence weight. From the biology side, hormonal changes can stimulate appetite, and also cause interrupted sleep (fatigue can make you overeat). From the behavior/lifestyle side, we often overeat from boredom, stress, mental fatigue, as well as cut down on activity, both which promote weight gain.
The good news is that studies show weight gain is NOT something that needs to occur with menopause. You can take control - and here's how.
First, keep a food record to look at your eating patterns. Aim for regular and consistent, structured eating - 3 meals a day and one or two snacks. You want to be in the 1400-1600 calorie range for starters. A realistic goal for a mid-life woman is about a 1/2 to 1 pound a week of weight loss. To lose a 1/2 pound a week (2 pounds a month) you need to trim about 250 calories a day (from both eating and exercise).
Activity is key to long-term success. Make sure you're active dailiy - not run a marathon for starters, but just a 20 minute brisk walk daily will burn about 100 calories, and a weight loss of 10 pounds in a year with that change alone! Slow and steady wins the weight loss race. The "menopause diet" is the same as all healthy, weight-reducing plans. For added insurance, take a multivitamin for women 50+ (even if you're not 50 yet!) - for added Calcium and Vitamin D, and without iron (no need for this, without monthly loss). Check with your doctor if you've made a consistent effort for 2 months, and the scale hasn't budged. You might have a medical issue that needs to be addressed, which might be sabotaging your effort. Good luck! Let me know how you are doing!
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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.
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Thank you , very informative
I am a male 71 - slightly overweighed: 180 cm/ 92 kg.
while perusing through you letter I was intrigued in anticipation in subtitle re harder to fight overweight with age: instead I found only and only some menopausal info - well, I am not there yet I suppose.
by the way, what do you think about Dr Michael Tombak - Russian & Polish scientist - what about his drastic suggestions of cleansing & fasting. Is it something like Dr Bragg's Miracle of Fasting ?
Hi! Very interesting post! I sure am going to come back often. Keep up the good work!
The main reason why women tend to put on weight during and after menopause is due to changes in hormones. Firstly, the levels of the female sex hormones.
Dr Madelyn, as a physical trainer I am always happy to see the medical community provide support to women experiencing menopause. So often the focus is on the symptoms of menopause but I appreciate your article on menopause and weight loss. You may be interested in a book I recently reviewed for a friend at http://www.menopauseandweight.com
Hello,
It is really nice to read this article. Thanks for simple way of writing and giving all the detail which need. Once again thanks.
If you too have put on 5-10 kilos of weight in the late 30s, then you are not alone. Weight gain between late 30s and early 40s is pretty common. As common as it is, we find ourselves unable to grapple with this change that comes when you are older. We were the fashion diva or sports fanatic but we don’t look the part anymore and it really frustrates us.
http://www.medimanage.com/my-weight/articles/how-to-lose-midlife-weight-gain.aspx