Weight Management in Menopause
Why do women have such a hard time with weight management during and after menopause?
Between the ages of 45 and 55, women gain an average of 12-15 pounds, usually around their waistline. Most struggle unsuccessfully to lose weight, and many gain another 5-15 pounds after menopause.
It all comes down to a slowed metabolism. Metabolism is a chemical process within our bodies that produces energy. Lifestyle and energy needs start declining by age 50 so most women require an average of 200 kcal/day less to maintain their weight. Here are the average caloric needs for women over 50 based on their activity level:
- Not very active (light intensity exercise 1-3x/wk): 1600 kcal/day
- Moderately active (30-60 min moderate-intensity exercise/day 3-5x/wk): 1800 kcal/day
- Very active (60-90 min hard intensity exercise 4-7 days/wk): 2000-2200 kcal/day
If you are trying to lose weight, keep in mind that only 30% of metabolism is influenced by physical activity so exercise alone is not enough. Restricting calories is needed in addition to increasing physical activity to lose weight and keep it off!
There is no evidence that one diet works better than another diet. The best is a nutritious one you can maintain long-term as a personal commitment to a healthy lifestyle change.
