Seattle Health Blog

Weight gain during the menopausal transition is 5.5 to 6.8 kg on average according to some studies. There is also a tendency, during this period, changes in fat distribution, they tend more often to be within the abdomen (the silhouette shape from pear to apple shape).

At menopause, women must adapt to a need for calories decreases. Those who are sedentary have, on average, need only 1,600 calories per day compared to 1,800 for women 30 years (sedentary) and 2000 for younger women.
To lose weight, calorie intake must be less than 1600 (unless an increase in physical activity).

Sticking to a low intake also requires, for many, significant changes in habits to develop a diet that satisfies the appetite and nutritional needs with fewer calories.

See on this subject:
Foods that help lose weight or maintain weight
Controlling appetite with a diet based on caloric density

Several factors contribute to the decrease in calorie needs:
- The slowing of metabolism associated with age and decreased level of estrogen hormones;
- The gradual decrease in muscle mass;
- A decrease in physical activity;
- A decline of aerobic capacity which reduces the energy spent during the year.

Moreover, studies suggest that lower levels of estrogen is associated with increased appetite and a more pronounced taste for foods high in carbohydrates and carbohydrates (sugars slow and fast).

Other factors such as stress and certain medications can also lead to further weight gain.

Here are some changes in habits that can help reduce gradually the daily calories in order to stop weight gain and weight loss:

- Choose whole grains (eg in bread), fruits, vegetables and lean protein;
- Avoid as much as possible the industrially processed foods;
- Hold for some time, a food diary to get a better idea of the calories;
- Do not eat late at night;
- Eat smaller amounts more often.