Why The Weight Gain?

Wondering where those post-menopausal pounds came from? Join the club. Women gain 5 pounds on average after menopause. Age and genetics play a role, but it’s largely due to the hormone-metabolism connection. As your estrogen levels decrease, your metabolism slows down.

This makes you gain weight — even if you haven’t changed a thing about the way you eat or move — and makes it harder to lose weight.

Choose Healthy Foods

Once you know your new target calorie range, make every one count. Choose fruits, vegetables, whole grains, lean proteins, and healthy (olive and vegetable) oils. Avoid carbs like bread, pasta, and baked goods, which are harder to burn off. Steer clear of calorie-filled alcohol, sodas, and coffee drinks too.

Be Realistic

The weight loss methods that worked in your 20s, 30s, and 40s may not work with your post-menopausal body. If you see something you want to change, change it, but know it may not happen as quickly as it did before. Don’t think of it as a fight. Instead, accept it as part of the normal aging process and work with what you have.

Rethink Exercise

Don’t feel like jogging or kickboxing anymore? Take a walk instead. Or an hourlong dance or water aerobics class.

Aim for at least 2.5 hours a week of moderate aerobic exercise. Work in some strength training, like light weight lifting, twice a week

Try a Food Journal

Sometimes there’s a big difference between what you think you’re eating and what you’re actually eating. Even if it’s just for a week or two, write down everything you eat and drink daily. This will give you a clear picture of places you can cut back if the weight won’t come off. Jot down your exercise too.

Get Good Sleep

A solid night of sleep is always good for your body. But it’s even more important when it comes to weight loss. Though more research is needed, recent studies show hormone-based connections between lack of sleep and weight gain. To keep your sleep hygiene in good shape, keep a consistent bedtime, make sure your room is quiet and dark, and shut off all screens.