Weight gain in menopause is a major concern for most women as we enter the that phase of our lives. Leading up to menopause we often find that it is more difficult to stay in our optimum weight range, or even more difficult to lose those extra pounds. You might hear that old phrase “middle aged spread” and roll you eyes thinking oh great, something to look forward to.

Is it inevitable that we gain weight with menopause?

No! It isn’t inevitable and here are 5 tips to help you.

1. Include weight training to keep muscle mass adequate. This helps to keep your metabolism working adequately. As we age we tend to lose muscle mass, which causes our metabolism to slow down and contribute to weight gain. Make sure you include strength training with weights at least twice per week to keep your muscles strong.

2. Reduce stress to reduce cortisol output. When we experience stress it causes the release of the hormone cortisol. Cortisol is known to contribute to fat accumulation through the mid section and belly. Meditation, deep breathing, exercise and acupuncture are all good ways to reduce stress. Look here for more information on stress reduction.

3. Support your body with phytoestrogenic herbs. Some studies show that lower estrogen contributes to increased cortisol levels. The decrease in estrogen relative to androgens (male hormones-yes we have a small amount of this too) may also be related to weight gain around the middle.

4. Reduce your sugar and refined carbohydate intake. Studies show that excessive sugar intake, especially fructose, leads to an increase in belly fat. In particular, it adds to the worst kind of belly fat, visceral fat, which is the fat below the muscle layer and around your organs. Not only does this kind of fat increase the circumference of your waist, but it can contribute to high cholesterol, heart disease, type 2 diabetes, gall stones and even cancer.

5. Make sure your thyroid is producing enough hormone to support your metabolism. This requires a simple blood test to check your thyroid.

If you need some guidance or help with any of these areas please call and set up an appointment for a consultation and we will get you started on a program to avoid weight gain in menopause, or to lose that weight that has already settled in! 310-367-1564