Weight Gain & Menopause

Sometime during your 40s or 50s coinciding with the menopausal transition, maintaining your usual weight may become more difficult.

Weight Gain & Menopause

Weight gain after menopause seems to be harder to lose

Inches tend to accumulate around abdomen, rather than hips and thighs.


Weight gain begin during years leading up to menopause.

On average, women gain about a 1 KG a year during this time.


Reversing course to lose unwanted pounds requires :

◦ Strict attention to healthy eating habits◦ Active lifestyle ◦ Regularity & diligence to keep it all on track.


Causes of weight gain after menopause

Changing hormone levels associated with menopause aren't only cause

Aging and lifestyle factors play a big role in changing body composition



1. Exercising less

Menopausal women tend to exercise less than other women leading to weight gain



2. Eating more Eating more means you'll take in more

calories Which are converted to fat if you don't burn

them for energy


Causes of weight gain after menopause 3.Burning fewer calories. Number of calories you need for energy

decreases with age

Aging promotes replacement of muscle with fat


Causes of weight gain after menopause 3.Burning fewer calories. Muscle burns more calories than fat does

When body composition shifts to more fat and less muscle, metabolism slows down


Causes of weight gain after menopause4.Genetic factors

May play a role in weight gain as well

If parents & close relatives carry extra weight around abdomen, you may be predisposed to same


Weight gain have serious implications on health.

Excess weight increases risk of : ◦ High cholesterol◦ High blood pressure ◦ Insulin resistance & type 2 diabetes◦ Heart disease ◦ Stroke.


Weight gain have serious implications on health.

It increases breast cancer risk Women who gain in excess of 20 pounds

increase breast cancer risk by 20 % Losing weight after menopause can reduce

breast cancer risk


There's no magic formula Strategies for maintaining healthy weight

remain same Watch what you eat and get moving.

What you can do to prevent or reverse weight gain

Increase your physical activity. Aerobic exercise boosts your metabolism

and helps you burn fat.

Strength training increase muscle mass, boost metabolism & strengthen bones

Most effective approach to reversing weight gain

Increase your physical activity Become more physically active even

without starting a formal exercise program.


Increase your physical activity

Spend more time doing things you love & get you moving.

Do more gardening and dancing. Take longer walks Try out bike Be active for 30 minutes or more daily


Increase your physical activity. Including strength training, may be single

most important factor for maintaining a healthy body composition

You will have more lean muscle mass and less body fat


Reduce calories. Pay attention to the foods you're eating

Reduce amount of calories you consume


Reduce calories. Choose a varied diet composed mainly of

fruits & vegetables

Cut back on calories


Reduce calories. Be careful not to cut back too drastically on

calorie intake

Body will respond by conserving energy, making extra kilos harder to shed


Reduce calories. Metabolism slows as you get older, you

need about 200 fewer calories a day to maintain your weight after 40s

Eat only when hungry and only enough to

satisfy hunger


Decrease dietary fat. Eating high-fat foods adds excess calories Limit fat to 15 to 20 percent of your daily

calories. Emphasize fats from healthier sources, such

as nuts and olive, canola & peanut oils.


Weight Gain & Menopause

Health & Medicine

Transcript of Weight Gain & Menopause