Many things come with age, including perspective, knowledge, and, for many individuals, a few additional pounds.
While age is the most important determinant in weight growth, menopause — when you stop having your period permanently, usually between the ages of 45 and 55 — is also linked to muscle loss and weight gain.
For simplicity, if you weigh 100 pounds, you will gain five pounds on average in the two years following your last period. If you weigh 200 pounds, you need to gain at least 10 pounds.
Gaining a little excess weight is not inherently harmful to one’s health, but it can be aggravating and, when paired with future weight growth, can lead to illness. If you’re concerned about your weight increase, don’t be too hard on yourself.
It’s typical to gain a few pounds during menopause, and there are simple lifestyle changes you can do to be healthy.
Menopause is the last stage of your menstrual cycle. If you haven’t had your period in 12 months, you’ve reached menopause. Many women believe that gaining weight is a normal component of menopause. However, it is more likely a result of aging and lifestyle changes.
Causes Of Midlife Weight Gain
Women between the ages of 45 and 55 gain around half a kg every year on average.
You lose muscle mass as you age, which slows your metabolism and promotes weight gain. As a result, if your diet remains unchanged, you are likely to gain weight.
- The Distribution Of Estrogen And Fat
Reduced estrogen levels after menopause might cause fat to be deposited around the waist rather than the hips and thighs. Belly fat accounts for 15 to 20% of total body weight in postmenopausal women, compared to 5 to 8% in premenopausal women.
- Symptoms Of Menopause
Menopausal symptoms can make it difficult to exercise and consume nutritious foods, which can lead to weight gain.
- Life’s Responsibilities
Various living stresses might make it difficult to prioritize your health throughout menopause. Work constraints, for example, or caring for aging parents.
Weight gain during menopause may have serious health implications.
Excess weight, particularly around your stomach, raises your risk of a variety of problems, including:
- Breathing difficulties
- Heart and vascular disease
- Diabetes type 2
- Excess weight also raises your chance of developing malignancies such as breast, colon, and endometrial cancer.
What Is Considered A Healthy Weight During Menopause?
First and foremost, try to change your emphasis away from weight and toward your lean mass-to-fat ratio. Muscle mass may increase your weight or size, but it does so in a way that benefits your health, strengthens you, and preserves your bones.
Fat accumulated during menopause, on the other hand, tends to be around your stomach or in and around your heart. Inflammatory molecules are released by these fat cells, which can lead to diabetes, cardiovascular disease, and heart attacks.
A healthy proportion of body fat for women is 15-23%, while a good lean body mass is 77-85%.
How Can Weight Gain Be Avoided During Menopause?
Again, when it comes to your health, instead of focusing on how much weight you want to lose, think about how much muscle mass you want to build and how much fat you want to shed.
The best part? Menopause makes this process more difficult than it was in your twenties or thirties, so you’ll need to make some lifestyle modifications to avoid weight gain. While less entertaining and much more work, these lifestyle adjustments are beneficial.