Many women may also notice that their clothes suddenly fit a little more snugly. Although the amount of weight gain varies based on the individual and her activity level, it is not uncommon for a menopausal woman to see an increase of 2 to 10 pounds over a two-year period. I personally gained 50 pounds in what seemed overnight in a year during my perimenopausal period. That might be unusual as I am in the 5% of early onset menopause. And those extra pounds aren’t just annoying — recent research suggests that weight gain may increase a woman’s risk of breast cancer post-menopause. Get proactive! You have to do some research and find out what’s going on with your body. You may have to eliminate some foods. You only get one body!
So, you ask, “what can I do?” Here are some tips that I have incorporated in my fight against the bulge:
- Be proactive. Don’t wait for the weight to add up before switching to a healthier lifestyle such as a low glycemic food plan, more fruits and veggies. Stay hydrated with water. Sleep 7-8 hours per night.
- Increase your physical activity. Walking by far is the easiest activity to do. So try to power walk as much as you can. The burst exercise is now recommended for best results. I like Pilates, Holy Yoga, walking, biking, swimming and burst training. Key word here is get physical!
- Do strength training. Exercises such as weight lifting can boost your metabolism, as well as increase muscle mass and strengthen bones. Building muscle mass is also more likely to protect against future weight gain. Brings me back to walking and I love Kettle Bells.
- Go with a Food Plan that Works for You. Women need about 200 fewer calories a day to maintain their weight as they enter their mid- to late 40s, according to the Mayo Clinic. One word of caution though: Because menopausal women are at increased risk of bone density loss, it’s especially important to keep up with daily calcium requirements if you’re simultaneously trying to lose weight. Look at low glycemic food plans, gluten free, Paleo, and get a food journal and write it down!
- Rule out a thyroid problem. Hypothyroidism, which often develops in women at midlife, can also contribute to weight gain, so have a thorough checkup if you are rapidly gaining weight. To my surprise this was not my problem.
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