Obesity during menopause is a common issue due to hormonal changes in the body. For example, decreased estrogen and testosterone levels slow down the body’s metabolic rate and make it easier to accumulate fat. Studies show that menopausal women are more likely to become obese compared to premenopausal women. On average, menopausal women gain about 0.7 kilograms per year. Lifestyle changes during menopause, such as lack of sleep, poor diet, and physical inactivity also contribute to weight gain.
Causes of Obesity During Menopause
Obesity during menopause has several contributing factors:
– Hormonal changes: Declining estrogen and testosterone levels during menopause lead to a slower metabolism and increased fat storage.
Tips to Lose Weight During Menopause
Effective weight loss strategies for menopausal women include
– Eat nutritious and balanced meals with all five food groups. Emphasize nutrient-dense foods like vegetables, fruits, whole grains, lean meats and healthy fats.
– Exercise regularly, at least 30 minutes per day, 5 days per week.
– Get enough sleep, aiming for 7-8 hours per night.
– Control portion sizes and avoid overeating.
– Limit sugar and unhealthy fats. Choose low-sugar, low-fat options.
– Stay hydrated by drinking at least 8 glasses of water per day.
Additional Tips
– Consult your doctor for personalized advice if struggling with menopausal weight gain.
– Aim to lose weight gradually to avoid shocking your system.
