Q&A
Perimenopause & Weight Gain
Question:
My pants are getting tighter ever since I hit mid-forties. It's frustrating because I have been consistent in my eating and exercising, so what could be causing my middle to balloon?
The years leading up to menopause, known as perimenopause, are a prime time for weight gain, mostly around the waist. The main culprits? Out-of-whack hormones and a slowing metabolism.
Although weight gain is very common during perimenopause and after menopause, getting older doesn't have to mean getting plumper. By learning to fine-tune your workouts and diet habits, you can shed those pounds – and keep them off.
Stick to an exercise schedule of at least 4 hours a week, inclusive of 10 minutes or more of daily aerobic exercise (such as power walking, biking, swimming and jogging), to help burn off the fat. To see weight-loss benefit from your workouts, consistency is key, so it's important to find an exercise that you enjoy and stick with it.
Also incorporate into your workouts two to three sessions of weight lifting weekly. Weight-bearing exercise is especially beneficial for perimenopausal and menopausal women in two ways: Firstly, it helps stave off age-related muscle loss, which slows your metabolism. And secondly, it increases bone strength and helps fight osteoporosis.
Because metabolic rate declines with age, you should also keep your diet in check.
Choose your carobhydrates wisely. Avoid sugar and refined carbs such as white flour and sugary foods which can add a lot of calories and are often nutritionally empty. Instead, focus on eating good-for-you complex carbs like fresh vegetables and fruits and whole grains which are higher in fiber and will keep you feeling fuller for longer.
Cut back on your fat intake (particularly the "bad" saturated fats and trans fat) by choosing lean meat, fish and low-fat dairy products over red meat and high-fat snacks.
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