Most women gain weight as they age, but excess kilos aren't inevitable. To minimize menopause weight gain, step up your activity level and enjoy a healthy diet.
When you hit menopause your metabolism slows down. I have been through this myself so know how frustrated you feel. Your exercise is really great so please continue to do this. However you do need to reduce your calorie intake. You should be eating 6 small meals a day. Keep your portions small. The hormonal changes that menopause brings are an important factor in weight gain and make losing weight more difficult. In addition these hormonal changes make gaining muscle difficult and you also have to be careful of bone loss. As we start the change, production of our body’s two major hormones, oestrogen and progesterone, starts to fall. This in itself is entirely natural.
The hormonal changes of menopause might make you more likely to gain weight around your abdomen than around your hips and thighs. Hormonal changes alone don't necessarily trigger menopause weight gain, however. Instead, the weight gain is usually related to aging, as well as lifestyle and genetic factors.
For example, muscle mass typically diminishes with age, while fat increases. Loss of muscle mass decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight. If you continue to eat as you always have and don't increase your physical activity, you're likely to gain weight.
Genetic factors also might play a role in menopause weight gain. If your parents or other close relatives carry extra weight around the abdomen, you're likely to do the same.
Sometimes factors such as the stress of children leaving — or returning — home, divorce, the death of a spouse, or other life changes might change your diet or exercise habits and contribute to menopause weight gain. Increased stressed hormone Cortisol can cause fat deposition.
There's no magic formula for preventing — or reversing — menopause weight gain. Simply stick to weight-control basics: