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Can Menopause Weight Gain Be Prevented?

It is natural for women to gain weight during the perimenopause period. Women between the ages of 35 to 55 often notice a steady increase in their weight and a gradual change in their body shape.

Statistically, women tend to gain about 10 to 15 pounds during menopause. This weight gain is spread over the years and generally an increase of about 1 pound is noted in each perimenopause year.

This increase in fat is unfortunately all in the abdominal area, causing women to get the much dreaded apple shape as well as the pear shape of a woman’s body in her youth.

The increase in weight is not because of an unhealthy lifestyle; it is a normal side effect of menopause. It is much better for a woman to learn to take this in her stride instead of becoming unduly anxious or depressed.

This period lasts about 10 to 15 years in most women and is generally referred to as the time to menopause when the menstrual cycle in a woman’s body begins to change and prepare to shut down.

What are the causes of weight gain during menopause?

Hormonal fluctuations are the main cause of the increased weight during menopause. The hormones in a woman’s body are responsible for the general metabolism, appetite and the general storage of fat in the body. A declining level of estrogen, progesterone and testosterone makes it very difficult for a woman to maintain her body weight during menopause.

· Estrogen: Estrogen levels drop sharply during menopause. Fat cells are another source of where estrogen can be obtained, so in an effort to increase the dipping levels of estrogen in the body, it begins to convert more and more calories into fat. Fat cells burn fewer calories than muscle tissue, so the body begins to gain weight gradually.

· Progesterone: Progesterone levels also drop during menopause. Less progesterone in the body is the main cause for bleeding and water retention. This gives the feeling of being heavier and the clothes fit a little tighter. This weight gain due to progesterone is not permanent and generally disappears after a few months.

· Androgens: Unlike estrogen and progesterone, the hormone androgen increases during menopause. This hormone is the main culprit in sending all the weight gain straight to the midsection. It is because of an abundance of androgen in the body that women start to get an apple shape as opposed to a pear.

· Testosterone: This hormone is responsible for converting calories to lean muscle mass. A drop in this hormone during menopause causes less muscle mass to be created, this reduces the number of calories our body burns and causes an increase in weight.

Can menopausal weight gain be prevented?

A balanced diet that has less refined sugars and grains and more fruits and vegetables can help control weight gain to some extent. Start a habit of eating a large green salad every day. Snack on fruit. Try all kinds of vegetables and dips.

Avoid or cut back on caffeine and alcohol as much as you can, and be sure to exercise regularly. Aerobics and weight training exercises are generally beneficial in reducing weight. Even going for a long walk every weekend can help a lot.

However, it is important for a woman to understand that weight gain during menopause is natural and can sometimes be very difficult to fight. It is actually beneficial because it can help minimize the other symptoms of menopause such as hot flashes and anxiety.

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