How to avoid weight gain during menopause?

Weight gain is a common symptom of perimenopause and menopause. As you age, losing weight can also become more difficult, according to Women's Health.

Weight gain can be a concern for women during perimenopause and menopause - Illustration by AI

However, according to Dr. Mir Ali, medical director of MemorialCare Bariatric Surgery Center in California, weight gain during perimenopause and menopause is completely controllable.

Easy to gain weight when entering premenopause

If you make small adjustments to your diet, exercise routine, and lifestyle before you enter perimenopause, you can effectively control your weight, says Jessica Shepherd, MD, an obstetrician-gynecologist in Texas.

Dr. Ali agrees: "If you enter perimenopause and menopause at a healthy weight and maintain healthy habits, you will avoid excessive weight gain."

There are several factors that make weight control difficult during this period, including hormonal changes, when estrogen levels decrease and the stress hormone cortisol increases, making the body more likely to store fat; decreased testosterone affects fat metabolism, making the body more likely to store fat, especially in the abdominal area.

Additionally, women tend to lose muscle and bone density as they age, slowing down their metabolism. Other factors such as stress, sleep disturbances, and decreased activity levels also contribute to weight gain.

How to prevent weight gain during menopause?

Increase your protein intake, which helps maintain muscle mass, boosts metabolism, and reduces the risk of muscle loss with age.

According to research, athletes need 1.2 - 1.5 grams of protein/kg of body weight/day, equivalent to about 30 - 35 grams of protein per meal. Good sources of protein include poultry, eggs, beans and nuts.

Don't forget to add plenty of fiber, which helps maintain healthy intestinal microflora, control blood sugar and aid digestion.

Good sources of fiber include non-starchy vegetables such as broccoli, cauliflower, cucumbers, carrots, beans and whole grains.

Additionally, the U.S. Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity exercise per week, combined with at least two sessions of strength training per week. Exercise not only helps with weight control, but also maintains muscle and bone mass.

Limit added sugars, which have no nutritional value and can cause your body to store excess fat. The American Heart Association (AHA) recommends that women consume no more than 25 grams of added sugar per day to maintain a healthy weight.

Finally, get enough sleep. Sleep plays an important role in weight control, providing the body with enough energy to exercise, and reducing stress. However, hormonal changes during menopause can disrupt sleep.

To improve your sleep, maintain a healthy exercise routine, eat a healthy diet, and limit alcohol. If you have serious problems, you should consult a sleep specialist.

Source: https://tuoitre.vn/lam-the-nao-de-tranh-tang-can-khi-man-kinh-20250214121919184.htm