Menopause: How to Avoid Weight Gain

Menopause: How to Avoid Weight Gain

The period of perimenopause is often associated with weight gain. In this article you will learn why women gain weight during this period and how to maintain weight effectively.


The period before menopause that can last for 10 years, during which most of women gain weight, is called perimenopause. Even active women who keep diet and do exercises are not immune to weight gain but this is not inevitable.

Why we gain weight

The main reason why women gain weight during perimenopause is that they consume more calories than expend. However, they think that extra kilos come just from nowhere. We all know people saying, “I do the same exercises and keep the same diet but I still gain in weight”.

Sad to say, there is a so called effect of the Bermuda Triangle that occurs before and after menopause and that explains why we gain weight.

• Increased calorie consumption. According to the researchers, as the estrogen level drops, women consume much more calories and want to eat fattier, sweeter but less nutritious and less satisfying products containing fiber and protein.

• Lack of physical activity. Women even are not aware that they don’t do spontaneous physical activity as they did before. This can be accompanied with tiredness, sleep disorder, depression and different mood fluctuations caused by menopause.

• Low resting metabolic rate. According to scientists, declining estrogen level decreases you RMR, so 40-80 calories just add up if you don’t expend them by restricting yourself in dieting and doing more exercises.

• It is well-known that estrogen level plays a key role in weight maintenance. It has an impact on our appetite and activity. Loss of muscle strength and energy also contributes to weight gain and decreases the number of calories that we can expend when working-out. But this all doesn’t necessarily mean that you definitely gain in weight, so workouts are your key tooll for protecting yourself from the Bermuda Triangle.

What to do to avoid weight gain

1. Do intense cardio workouts. The intensity of your exercises is closely connected with how many calories you burn. Don’t spend more time on workouts but just do them more intensively. For example, try interval run. Or if you can’t do exercises more intensively, add one day of cardio workout – you will burn calories even if you just walk for 20 minutes.

2. Try strength training. Thanks to strength workouts you will maintain your strength, improve your balance and muscle mass. You can do heaving exercises and, as a result, increase RMR and energy consumption. Moreover, you can get rid of unpleasant abdominal fat by combining a proper diet, intense cardio and strength workout.

If you are beginner you should be careful lifting some weight not to be injured. Moreover, try to do particular exercises in particular days strengthening different muscle groups. You even can hire a trainer who will help you choose a proper technique and get better results.

3. Pay attention to small changes. Menopause implies a small increase in calories that is difficult to notice, but then these calories just add up and become “noticeable”. To avoid this, eat less and do more exercises

4. Control yourself. Control your daily habits and always pay attention to what you eat and how long you work out. Calculate calories not to let extra ones enter your body. Don’t micromanage your every step or bite but you should just be aware of your own daily activity. For instance, you can keep a sort of food journal writing down all your meals and tracking your food desires. Create a workout table tracking what exercises you do on particular days. With a health journal you can track your sleep, symptoms of menopause and methods that you try to ease these symptoms.
Finally, consult your physician. There are many drugs and other medical treatments that can help.