Weight gain often an issue as women move into menopause | Health

This weight gain happens in part due to hormone changes. Declining levels of the hormones estrogen after menopause and testosterone with aging contribute to a loss of muscle mass, which leads to fewer calories being burned at rest and with exercise. The hormonal changes also affect where fat is stored, leading to a tendency for fat accumulation around the midsection.

In addition to hormone changes, other symptoms of menopause, such as hot flashes, sleep problems and mood changes, can interfere with a woman’s ability to adhere to healthy lifestyle measures. That can contribute to weight gain. Genetic factors also may play a role. If your parents or other close relatives experienced weight around the abdomen as they got older, you’re likely to do the same.

Considering all these changes, maintaining the same level of exercise and calorie intake you have always had may no longer be enough for weight maintenance as you head toward menopause. You may need to add more exercise to your regular routine.

For most healthy adults, experts recommend moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training is recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.

Check your eating habits too. Choose fruits, vegetables and whole grains, particularly those that are less processed and contain more fiber. Avoid or limit sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters and sweetened coffee or tea. Cookies, pie, cake, doughnuts, ice cream and candy should only make occasional appearances in your diet, if you include them at all. Limit alcohol, as it also adds empty calories.