How to Prevent Water Weight Gain During Perimenopause

Perimenopause is the term applied to the stage before menopause (when a female's eggs produce less estrogen). Many women begin to experience perimenopausal symptoms such as mood swings, fatigue, decreased sex drive and water weight gain. Water weight gain, better known as "the middle-aged spread," can be detrimental to a woman's self image. Uncontrollable weight gain can be a psychological and physical burden when there is no support or proper intervention.

Instructions

• 1

  Reduce your daily recommended calorie intake by 10 to 15 percent. Many women become insulin-resistant, which causes their bodies to store more fat instead of burning calories. For example, if before menopause a woman had an intake of 1,200 calories, she would burn 800 and store only 400. After menopause, her body will only burn 400 calories and store 800! Practice controlling the portions of foods eaten. You can still enjoy your favorite foods just eat smaller amounts.

• 2

  Exercise at least 60 minutes per day. It has been proven that the 30 minute per day routine is not adequate for all people.

• 3

  Avoid crash dieting. This causes metabolism to slow down. As a result, you gain more weight in the future.

• 4

  Maintain a significant amount of fluid intake by drinking eight to 10 glasses of water a day. Approximately 75 percent of the body is made of water. Drinking water can help as an appetite suppressant and helps metabolize stored fat in the body.

• 5

  Surround yourself with friends and family who can provide support. Having someone in your corner to support healthy eating habits and exercise can be beneficial. Become a team and support each other.