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  • Q&A with Australian Health Practitioners

    How do I control my weight during menopause?

    Related Topics
    Fitness and Sports Medicine Menopause Weight Management
    What & how much exercise to I need to loose my 8kg of menopause weight. I'm lacking energy but now taking my self on a 10km circuit run try to run the 10km again, I have a 3 day workout program as well. It's hasn't shown results yet & I'm keeping my calorie count to about 1200 calories per day, eating lots of fresh fruit & veg & deleting all processed foods as well.
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    Dr Rubina Rawal

    GP (General Practitioner)

    I have been working as a GP in Melbourne since 1995,I do a lot of womens health,mental health and dermatology,and in the process of doing … View Profile

    it depends on your weight and height,but 1200 calories seem too drastic as you also need energy to burn fat.Its more scientific to spread your meals ,so you have 5-6 small meals a day,each containing some protein and fibre,exercise at least 30 minutes daily ,start gradually first,no need for 10 km circuits really,as long as theres daily aerobic exercise and drink plenty of water,first consult your doctor to make sure you can follow such a programme,as it could either be dangerous or not the right way if there are other underlying issues like thyroid,hormonal,insulin related etc

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    Dr Rubina Rawal

    GP (General Practitioner)

    I have been working as a GP in Melbourne since 1995,I do a lot of womens health,mental health and dermatology,and in the process of doing … View Profile

    * the exercise and diet  regime needs to be tailored to individual patients

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    Dr Carolyn Ee

    Acupuncturist, GP (General Practitioner)

    I'm a Sydney GP with a special interest in women's health especially menopause and TTC ( trying to conceive). I specialise in acupuncture, and am … View Profile

    I would encourage you to speak to your doctor about your tiredness and weight gain, as there may be medical issues that can be treated such as hypothyroidism or iron deficiency, and also as Dr Rawal pointed out, your doctor should advise on your exercise and weight loss program. In general, weight loss happens slowly so don't be discouraged - I would allow yourself something like 6-12 months to get the 8kg off and be able to keep it off. Rapid weight loss is often not sustained and may even lead to further weight gain.

    Weight loss requires at least 3 hours of moderate aerobic activity every week. The exercise also needs to be increased (either intensity and/or duration) as you get fitter - or you will find that you reach a plateau as your body reaches its new balance. Adding strength training exercises will accelerate your weight loss, as well as high intensity exercise for short bursts (but you will need your doctor's approval for this).

    Ensure you have enough protein in your diet within those 1200 calories, and cut out any empty calories like sugar and white flour products. You want to get as much nutrition as you can with such a calorie restriction. I agree with Dr Rawal, do speak to your doctor about this, and seek advice from a dietician as well.

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    Amanda Clark

    Dietitian, Nutritionist

    Amanda Clark (Adv APD) is a senior dietitian at Great Ideas in Nutrition on the Gold Coast. She is the creator of Portion Perfection, a … View Profile

    Menopausal weight gain is a pain because it tends to sit around our middles making it harder to bend and breathe! It sounds like you've taken your lifestyle change seriously.

    I gather your 3 day circuit program is resistance training? This is important for improving your metabolic rate as well as keeping you strong and maintaining bone strength. If you're increasing muscle, however, you may not see the scales move for a little while.

    Your daily calorie intake may be fine unless you're over 175cm in height, but your running may be overdoing it - pushing your heart rate out of the fat burning zone. 

    A recent study found that those who were most successful in losing the weight gained during menopause had reduced their intake of sugar - particularly sugary drinks and desserts, they ate more fish yet less fried foods and they ate out less. 

    I find Portion Control to be a very successful approach amongst my 40 - 60 year old women. This guides the inclusion of less nutritiious foods for longterm healthy attitudes.

    If your doctor feels your exercise regime is suitable for you then a dietitian is the one to see for expert input on dietary intake both for weight loss and maintenance. See www.daa.asn.au to find a dietitian in your local area. Their input can mold your plan into something practical and effective.

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