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How To Beat Weight Gain At Menopause

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Dr. Manu Lakshmi

15 Jul 2022

Beat Weight Gain at Menopause

Kick out the extra weight at Menopause


At menopause, muscles decrease in bulk and metabolism slows down to contribute to weight gain.
Physical changes associated with menopause, mainly the increasing distribution of abdominal fat in
middle age are linked to the hormonal changes that need menopause treatment in Chennai.
Not only do these changes and excess weight gain at midlife affect a woman’s body image and self-
esteem, but they are also associated with an increased risk of cardiovascular disease and diabetes.
Factors that contribute to weight gain at Menopause.


The major factor that contributes to weight gain during menopause is the declining estrogen levels
right from the time of perimenopause. Estrogen levels that drop around the time of menopause
leads to fat mass gained mainly around the waist. Women of childbearing age tend to have storage
of fat concentrated in the lower body giving a ‘pear-shaped’ appearance whereas fat is stored
around the abdomen, giving an ‘apple-shaped’ body in postmenopausal women. Factors other than
low levels of estrogen that may contribute to weight gain after menopause include:

  • Increasing age
  • Reduced physical activity
  • Number of children
  • Family history of obesity
  • Use of medications such as anti-depressant or anti-psychotics
  • Cancer treatment
  • Metabolic syndrome
  • Lifestyle habits like binge eating etc

Basics to beat weight gain at menopause


There are no hard or fast rules that can prevent or reverse weight gain at menopause but following
simple weight control basics that keep a check on some of the factors can help manage weight gain
and lead a healthy post-menopause life. The changes to the body that are age-related have to be
accepted and work has to be focussed on decreasing risks by taking healthy lifestyle measures. The most
important basics for weight control include:


Physical activity to beat weight gain at menopause – Firstly, regular and sustained aerobic exercise and
strength training give metabolism the boost needed to increase movement that helps shed excess
weight and maintain a healthy lifestyle. Muscle gain helps the body to burn calories more efficiently,
thus making it easier to control weight. Healthy adults in general are recommended to take up
a moderate aerobic activity like brisk walking, for a minimum of 150 minutes a week or a minimum of 75
minutes a week of vigorous aerobic activity, such as jogging.


Moreover, exercise in the form of strength training is recommended in addition to at least twice a week
to lose weight or meet specific fitness goals. strengthening activities that work all of the major
muscle groups, like the legs, hips, back, abdomen, chest, shoulders, and arms should be included.
Keeping in mind that exercise intensity is personal, very little exercise may be needed for it to feel
intense for someone who hasn’t exercised in years, whereas high-intensity training would be better
suited for someone who is already in great shape. Yoga practice can help to decrease waist
circumference and weight.

The best gynecologist in Chennai may recommend a physical therapist as a guide for a woman in doubt and to choose the best exercise routine without injury.

Diet to beat weight gain at menopause – Secondly, apart from losing excess weight, maintaining the reduced weight during their 50s, about 200 fewer calories of intake a day than during their 30s and 40s is recommended. It is necessary to pay attention to what is consumed through food and drinks in order to reduce calories without skimping on nutrition.

low carbohydrate diet along with more fruits, vegetables, and whole grains, particularly choosing those that are less processed and contain more fiber are recommended. A plant-based diet consisting of legumes, nuts, soy, fish, and low-fat dairy products are good choices that offer a healthier option for weight loss. Lastly, meat should be eaten in limited quantities and fats like butter or margarine should be replaced with healthy oils such as olive or vegetable oil.


Control added sugars and sweets to beat weight gain at menopause – Thirdly, added sugars can account for many calories a day in an average adult diet. Most of these calories are usually from sugar-
sweetened beverages such as soft drinks, juices, energy drinks, flavored waters, and sweetened
coffee and tea. Cookies, pies, cakes, sauces, doughnuts, jams, ice cream, and candy are other foods
that contribute to excess dietary sugar.


Healthy sleep strategies to beat weight gain at menopause – The transition phase to menopause
can last for four to eight years. All that time spent waking up with no way to refresh means too much
exhaustion that does not allow for a workout, too. It is imperative to get high-quality sleep with age
and it is one of the things that truly help combat weight gain at menopause. According to a study,
not getting enough sleep can lead to an increase in abdominal fat. Inadequate sleep impacts and
makes hunger hormones, ghrelin, and leptin dysfunctional.

One must aim for a minimum of seven to eight hours of sleep, although this varies from person to person and over time. Bedrooms when kept cool can offset hot flashes and night sweats for better sleep. Lights and screens must be shut for at least an hour before bedtime for a good night’s sleep. Additionally, wearing amber-lensed glasses to counteract the sleep-disrupting effects of blue light can be used to prevent burning eyes.


Limit alcohol to beat weight gain at menopause
– Excess calories to the daily diet are added while
consuming alcoholic beverages that increase the risk of gaining weight. 


Seek support to beat weight gain at menopause – Friends and loved ones who encourage efforts to
eat a healthy diet and increase physical activity are a great support system. Lifestyle changes made
together as a team work even better.


In conclusion, a lack of estrogen can contribute to typical menopausal symptoms along with other conditions such as fibroids. Symptoms that include weight gain, severe hot flashes, and night sweats may continue despite trying nonmedication approaches. These symptoms can impact the quality of life, requiring hormonal therapy or removal of fibroids through myomectomy in Chennai.

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Disclaimer: The content of this website is for informational purposes only and is not intended for use as diagnosis or treatment of a health problem, and should not be used as a substitute for a visit with a healthcare professional. If you have questions or concerns or you feel that you have symptoms regarding a health or medical condition, you are recommended to contact your physician or get in touch with chennaigynecologist.com for proper treatment.

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