How to Cope with Weight Gain in Menopause

Many women want to know how to cope with menopause and particularly, the weight gain associated with it. The reality is that menopause alone does not cause the addition of pounds. Rather, as you age, your metabolism slows down and besides that, stress can increase the risk of weight gain.

Maintaining optimal weight is essential for staying healthy in the long term. Weight that is more than the optimal significantly increases your risk of heart disease and some types of cancer. That is why it is essential to maintain healthy weight during menopause and the postmenopausal period. There are simple things that you can do to accomplish this.

Doing strength training exercises will help to cope with weight gain during menopause. You will benefit from faster metabolism and effective slimming. This type of training builds the muscles and assists in maintaining bone mass. As a result your risk of injuries, joint aches and osteoporosis is reduced. Another benefit can be increased libido due to the increase of male hormones in the body.

Strength training involves various exercises from squats for the legs, to sit ups and crunches for the abs. Using small weights will give the best results. It is a good idea to use a training program. Just keep in mind that the optimal break between exercise sessions should be 48 hours.

Do low-impact cardio exercises. These are the most effective for burning calories and increasing your metabolism. At the same time, they will not put significant strain on your joints, tendons and bones. Great low-impact aerobic exercises include walking, swimming and cycling. It is recommended that you work out for half an hour every day of the week or as often as possible.

Eating a balanced diet is an effective method for maintaining optimal weight during menopause. You must not go on a slimming diet, especially not on a crash diet. Your body needs all the essential nutrients when undergoing major changes especially at hormonal level. Ensure you definitely eat foods from all food groups.

Do not exclude meat and dairy products from your diet as these bring essential hormones, proteins and vitamins. You need whole grains and fatty fish as well. Avocados and olive oil are excellent sources of beneficial fats. Eat as much fruits and vegetables as possible. This will help you lose weight and also stay healthy and fit.

The key to having an effective diet for weight loss and for coping with menopause is to reduce your portions. Just eat smaller amounts of the more fat-rich foods. Similarly, prepare the food in a healthy manner. Avoid frying and roasting and consider stewing and steaming foods. It is important for you to have three meals and two snacks per day to avoid hunger pangs caused by changes in blood sugar levels.

Manage stress effectively. This will help you maintain a healthy weight and cope with menopause symptoms in general.


Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.


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To have a free personal consultation with him to learn how incorporating nutritional supplements may improve your health concerns just visit “The Health Success Site” and download the free health report available there, or email warren@TheHealthSuccessSite.com to request a personal one-on-one consultation by email or phone.