During menopause, a woman’s body undergoes significant hormonal changes that lead to physical and psychological upheaval. Among them: weight gain. But gaining a few pounds around the age of 50 is not inevitable, provided you think about it before! Our advice for coping well with hormonal changes.
Menopause usually occurs between 45 and 55 years old, with an average around 50 years old. It can lead to symptoms such as hot flashes, mood disorders, sleep disorders and… weight gain, and in particular fat storage in the abdominal region. Fortunately, there are solutions to stop the
Why am I gaining weight during menopause? What cause?
“Weight gain after 50 is better prevented than treated,” recalls Dr. Martine Pellaë, hospital consultant practitioner, nutrition and diabetology department. Hormonal changes are often the first incriminated in weight gain, but the data remains discordant. What is certain is that the lack of estrogen modifies the distribution of fat. It promotes their storage around the belly and physiological weight gain. So are it the hormones to blame? Not only
Diet, physical activity and impaired venous circulation are other factors that contribute to weight gain during menopause. The body of the woman after 50 years consumes less energy, her performance is less good. It loses muscle mass and replaces it with fat. Basal metabolism (energy expended at rest) decreases by approximately 200 calories per day at menopause.
Before the age of 50, what prevention to avoid weight gain from menopause?
Regardless of age, it is important to eat everything and cook to stay healthy and maintain an ideal weight. Here are the five basic rules to follow to eat well.
Compose your menus of basic foods rich in nutrients: vegetables and fruits (as much as possible), meat, fish, eggs, shellfish and crustaceans;
Optimize the intake of omega-3 and omega-6 by favoring fatty fish and a mixture of olive and rapeseed oils;
Prepared meals or industrial processed foods must remain a troubleshooting solution. They are high in calories and nutritionally empty;
Control the consumption of fatty or sugary foods, easily stored: pastries, desserts, fried foods, sodas and “fake” fruit juices;
Limit alcohol and beware of repeated aperitifs, drinks that boost morale.
What is the average weight gain in pre-menopause or menopause?
Generally, weight gain during menopause does not exceed 2 kilos to 2.5 kilos. It is often observed between the period of pre-menopause and menopause, which lasts about 3 to 4 years. But each woman has a different metabolism and weight gain remains personal because it also depends on other factors.
