How to Fight Menopause Weight Gain

As you go through menopause, one of the unfortunate changes may be weight gain. In most women, this happens because the body begins to turn muscle into fat, which doesn't burn as many calories. To make matters worse, this weight gain typically occurs in the abdominal region, which adds to health problems. Despite the changes going on in your body, you can take steps to minimize the effects. By following a proper diet and maintaining an exercise routine, you can fight menopause weight gain.

Instructions

• 1

  Eat only when you are hungry. Many people eat for reasons other than hunger, such as when they are bored or lonely. To combat this, pay attention when you reach for something to eat. Ask yourself whether you are really hungry or whether you are fulfilling some other need. If it's the latter, look for something else to do.

• 2

  Plan an exercise routine. Exercise burns calories, helping you to lose or maintain weight. If you become less active as you get older, that lack of exercise will exacerbate weight gain from menopause. Fight the fat with regular exercise. Make a weekly plan that incorporates exercise into your life and stick to it.

• 3

  Build muscle through strength training. Since your body is naturally losing some of its muscle, you should take the steps necessary to build up those muscles. A home workout that uses resistance bands can help you to increase your muscle mass. You may also want to use a workout video.

• 4

  Track the calories you eat and burn. When you're not paying strict attention, you may underestimate the calories that you eat and overestimate the calories that you burn. Keep track using a food journal. An online resource, such as the one at Sparkpeople.com, can help you to plan meals and automatically count the calories in the food you eat.

• 5

  Meet with a professional. If your efforts are not paying off, talk to a personal trainer who specializes in women going through menopause. She may be able to offer you advice that's specific to your needs. She can also teach you new strength-building exercises and check your form to be sure you're doing them right.