Menopause and Weight Gain
By WLR Dietitian
Q: Eight years ago I lost 8 stone through sensible eating and
exercise. Since going through the menopause, I’ve gained 3 stone in
18 months despite eating the same way and going to the gym 3-4 times
a week. Now, I can’t seem to shift it. What do you recommend?
A: Well done for losing so much weight in the past and keeping a
large amount of it off. But you’re right to try and control your weight now, rather than leaving it until it escalates
further.
Although many women find they put on weight during the menopause, recent studies conclude that the menopause
itself is not the cause of weight gain. Instead, the general
consensus is that piling on the pounds is due to reduced activity
and a general slowing of the metabolic rate. Nevertheless, these
factors alone don’t account for the large amount of weight you’ve
put on in such a short period of time.
To gain a stone in six months
(your current average), you need to consume around 270 calories more
than you need each day. It might sound a lot, but in reality it’s
equivalent to roughly one large packet of crisps, half a bottle of
wine, a small bar of chocolate or a couple of slices of toast and
butter – and that’s easy enough to do every day! Although you say you haven’t changed your eating habits you might
find it helpful take a closer look at your diet.
Before you begin a
weight loss plan, I suggest you keep a food diary for a week and
write down every single mouthful that passes your lips. You might be
amazed at just how much you’re eating without even realising it.
You
can use the WLR food diary to record your
calorie intake. Plus you’ll have
the advantage of seeing just how many calories you’re consuming each
day. WLR will also tell you how many calories you need each day to
keep your weight steady, and when you’re ready to start dieting, the
number of calories you need to lose weight at different rates. (Try
WLR's tools, free)
Finally, it’s fantastic that you’re still going to the gym
regularly, but do bear in mind that it might be time to revamp your
workout to ensure you're
exercising to maximise weight loss. Most gyms should be able to help
devise a personal programme for you to help you burn fat, tone
muscle and lose weight. Good luck!
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