Weight
gain as you age
By Mayo Clinic staff
Somewhere around age 40, you look in the mirror and — yikes! When did
you grow that paunchy middle? Maybe your weight is up a little, maybe it's up a
lot. But usually extra pounds attach themselves to your hips and thighs, not
your waist. What's going on?
Welcome to midlife expansion. Experts disagree on how much
blame to place on aging and how much on menopause, but one thing's clear:
Between ages 35 and 55, your body changes. Either you gain weight or maintaining
your weight becomes more difficult. And yes, your middle tends to expand.
How much this upsets you probably depends on how much you prize fitting into the
jeans you wore in college. For peace of mind, it's time for a shift. Forget the
jeans and learn to be the healthiest middle-age woman you can be.
Changes as you age
For most women, increases and shifts in weight begin during
perimenopause, the years leading up to menopause. That's when you begin to
produce less estrogen, which seems to trigger the changes in your weight and
shape.
Try not to curse your fat cells, however. They actually produce some
estrogen, like your ovaries, which may help you get through menopause more
comfortably by reducing the incidence and severity of hot flashes, mood swings,
sleep disturbances and other signs that the end of your reproductive years is
approaching. Think back to puberty and childbirth, the two other major hormonal
shifts in your life. They both involved changes in body composition and weight.
Why should menopause be different?
Unfortunately, expansion of your fat cells isn't the only
change you're facing. Chances are, your metabolism is slowing down and the
amount of muscle you have is decreasing. Because muscle burns more calories than
fat, the less muscle you have, the fewer calories you burn.
No one's immune. A study published in 1991 in the Archives of Internal
Medicine determined that women who were thin before menopause were likely to
gain as many pounds as those who were heavier. The 541 women, ages 42 to 50,
were premenopausal when the study began. Three years later, they had all gained
the same amount of weight, whether or not they'd gone through menopause.
What's a woman to do?
Besides making you feel old and unattractive, the extra pounds around
your middle are associated with cardiovascular disease, hypertension and breast
cancer. So as soon as you see a few pounds creep up, you should drastically cut
back on calories, right? Wrong.
First of all, gaining a few pounds doesn't automatically endanger your health.
Are you really overweight or just not as thin as you used to be?
Second, if you thought you had a hard time dieting when you were younger, just
try it now. As you know, fat cells are stubborn. Deprive yourself of too many
calories, and you'll go into starvation mode. This lowers your metabolism even
more and jump-starts your desire for fat and sugar. It's a sure prescription for
weight gain.
What can you do? You guessed it — exercise and eat sensibly.
Exercise regularly
Aerobic exercise boosts your metabolism and helps you burn fat. If it's
weight-bearing exercise, such as walking, jogging and dancing, it will also
strengthen your bones and counteract bone loss, which helps prevent
osteoporosis. You may also want to incorporate strength-training exercises to
increase your muscle mass, raise your metabolism and strengthen your bones.
Weight training: Perfect your technique
Weight training: How and why
Aerobic exercise: Why and how
Proper nutrition
Although cutting way back on calories isn't a good idea, you do have to watch
what you eat. Remember that strenuous dieting only serves to deplete bone and
muscle and to lower metabolism.
So forget dieting, and eat sensibly. Eat a variety of foods in smaller portions.
Because your metabolism slows as you age, you need about 200 to 400 fewer
calories a day. This shouldn't be a problem if you eat only when hungry and only
enough to satisfy your hunger. You can increase your metabolic rate using the
Biolean
system.
As you age, your body becomes less able to handle the load when you stuff
yourself, and it's more likely to store the excess as fat. So eat small meals.
And eat when you're hungry. Skipping meals may cause you to overeat at the next
one. Consume most of your calories during the day, when your metabolism is
higher. And try to keep fat intake in check to reduce your risk of heart disease
and cancer. Pay attention to calories, too. Some lower-fat foods are higher in
calories.
Food pyramid: The shape of a healthy diet
HRT and weight loss
Will hormone replacement therapy (HRT)
(article by Dr. Townsend about natural HRT) help you control your weight
during menopause? Maybe yes, maybe no. But many studies show that HRT has no
effect on whether women gain weight as they enter menopause. And taking HRT as a
combination therapy — estrogen plus progestin — can result in serious side
effects and health risks. If preventing pounds is your goal, the sure bet is
healthy eating and adequate exercise.
The latest on hormone replacement therapy: An interview with a Mayo Clinic
specialist
Hormone replacement therapy: Who should take it and what are the alternatives?
Focus on now
Your body may no longer look like that of a 20- or 30-year-old, but if
there was ever a time to accept yourself, menopause is it. Concentrate on being
fit and healthy rather than squeezing into your old jeans. Exercise, eat right,
and go out and buy yourself a new pair of jeans. You deserve it. Chart
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