Metabolism & Menopause
Weight gain often accompanies menopause. Metabolism typically slows down as people get older, and hormonal changes that occur during this time compound the problem. While this can make weight loss more challenging, it is possible with discipline and a commitment to healthier lifestyle choices.
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Avoid Crash Dieting
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While it might seem like a good idea to drastically cut calories to lose weight, crash diets slow down metabolism and prompt the body to hold onto fat. Starving yourself will only worsen the problem.
Reducing Caloric Intake
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Reducing calories is a must. At this stage in life, you need about 200 fewer calories than you did in your 40s to maintain energy, according to the Mayo Clinic
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Physical Activity
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Stay active. Menopause causes the body to form more fat than muscle. Strength training to build muscle mass is especially important for menopausal women, as muscle burns more calories. Getting at least 30 minutes of aerobic activity is important as well.
Fat Intake
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Restricting fat intake is vital since your body is inclined to store more of it now. Keep fat calories at 20 to 35 percent of your daily intake. Aim for healthy fats like fish, nuts, seeds and olive oil.
Importance of Weight Maintenance
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Decreased metabolism means you will gain weight much more easily than before. Commit to healthy choices to keep your weight under control, since menopause can increase the risk for heart problems. Excess weight and a high-fat diet will compound these risks.
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