Postmenopausal women need to keep a normal body mass index (BMI) because they are at a greater risk for diabetes and heart disease after menopause due to the loss of estrogen and progesterone hormones. Especially with women who have a family history of heart disease, including heart attacks, stroke, and peripheral vascular disease.
So, maintaining a healthy weight is extremely important to reduce the cardiovascular risk profile! Women tend to have trouble losing weight and may experience weight gain after menopause and the reasons for this vary.
Reasons for weight gain after menopause:
- Some women tend to exercise less as they age. Aging women are also at a greater risk for hypothyroidism, which negatively affects their metabolism.
- Reduced estrogen may also lower metabolic rate and the lack of estrogen may also play a role in the body using starches and blood sugar less effectively leading to increased fat storage in the body, and making weight loss more difficult.
- Age-related muscle mass loss also lowers resting metabolism which contributes to weight gain.
How can you overcome these issues?
The trick is to override the body’s slow metabolism and watch caloric intake while increasing exercise efforts.
- Exercise:
Getting more exercise after menopause is key to healthy weight management. Also, keep in mind that the rate at which you can use energy during exercise declines with age, so you may have to increase the time and intensity of workouts, no matter what your past activity levels were.
Aerobic workouts, like brisk walking, running or intense workouts using bodyweight exercises or high-intensity interval training (HIIT) are ideal choices.
Strength training using weight machines or free weights will help build lean muscle mass and exchange fatty tissue for muscle tissue. Weight lifting also supports bone health and can prevent osteoporosis!
- Diet:
The caloric content of the post-menopausal diet should be between 1500 to 2000 calories per day, the actual number depends on your age, weight, and activity level. An online calorie calculator can determine your ideal requirements but it is best to consult a doctor or nutritionist for professional advice specific to you.
A diet rich in whole fruits, vegetables, whole grains, dairy and lean meats and one that excludes processed and high fat, high sugar foods, is the diet of choice when trying to lose weight after menopause.
Lowering calories in combination with adequate exercise is usually enough to lose or maintain a healthy weight, even after menopause, and to reduce the risk for heart disease in postmenopausal women.
- Get Tested for Hypothyroidism:
It is also important to be screened for hypothyroidism, a condition that interferes with metabolism and causes women to have a particularly difficult time with weight loss and can cause weight gain.
A lab test can identify an underactive thyroid and then a hormone supplementation program can resolve these issues.
Healthy weight management is possible after menopause, with a little effort you can maintain a healthy weight and prevent heart disease!
Disclaimer: This is not to be taken as medical advice. Please advise a healthcare professional or nutritionist before making any drastic changes to your lifestyle.