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Menopause Weight Gain: A Frustrating Change of Life

As women reach the age of menopause—typically in their forties and fifties—they may notice a disturbing trend. The scales creep up, their stomachs expand, and losing weight seems impossible. This is known as menopause weight gain, one of the many causes of weight gain, and certainly one of the most unwelcome signs of menopause.

Menopause weight gain has been blamed on a convergence of issues during the middle-aged years. Some of the causes of menopause weight gain could be any combination of the following factors:

  • Dropping hormone levels
  • The body using fewer calories as it ages (each decade, there is a 5 percent decrease in metabolic rate)
  • A reduction in the body’s muscle mass, again because of age (less muscle mass means fewer calories used by the body)
  • Bloating and water weight gain is a very common menopause weight gain symptom
  • Being less busy at home with children, and therefore, burning fewer calories
  • Genetic factors, such as parents and other relatives who are overweight, may also play a role in menopause weight gain
  • Hypothyroidism—thyroid problems are widespread among women as they age

As age causes the metabolism to slow down, women may need about 200 fewer calories per day to maintain their weight. Without reducing calorie intake, exercising more, or finding other ways of boosting metabolism, women may experience a menopause weight gain of 12-15 pounds, on average, according to one study. In addition, women who try to lose this weight may struggle for months or years without much success.

While menopause weight gain is downright maddening for many women, there are some options to help prevent and even reverse the process. It just takes a lot of work and determination. According to several studies, women who adhere to a low calorie diet (about 1,300 calories a day) and a solid exercise program (at least 30 minutes of moderate-intensity exercise a day) have maintained or even lost weight. Considering that the average American woman consumes more than 1,900 calories a day, preventing menopause weight gain with diet and exercise is easier said than done. One other option that women have found helpful for menopause weight gain is strength training, which increases the muscle mass that is lost as they age.




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