There's no magic formula for preventing — or reversing — menopause weight gain. But sticking to weight-control basics can help:
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Move more. Physical activity, including aerobic exercise and strength training, may help you lose extra pounds and stay at a healthy weight. As you gain muscle, your body burns calories better, which makes it easier to control your weight.
For most healthy adults, experts recommend moderate aerobic activity. This includes brisk walking for at least 150 to 200 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week.
In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.
Find time to take care of yourself. Activities that you enjoy doing can help you get exercise. This can include gardening, yoga or other active hobbies.
Moving more also may help you sleep better. That can make it easier to exercise more.
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Eat less. To keep your current weight, you might need about 200 fewer calories a day during your 50s than you did during your 30s and 40s. Losing weight might mean taking in even fewer calories.
To get fewer calories without skimping on nutrition, pay attention to what you're eating and drinking. Choose more fruits, vegetables and whole grains, especially those that are less processed and contain more fiber.
In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish and low-fat dairy products are good choices. Eat meat in limited quantities. Eat fish and seafood instead of red meat. Replace butter, stick margarine and shortening with oils, such as olive or vegetable oil.
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Check your sweet habit. Added sugars account for nearly 300 calories a day in the average American diet. About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee and tea.
Other foods that contribute to extra dietary sugar include cookies, pies, cakes, doughnuts, ice cream and candy.
- Limit alcohol. Alcoholic beverages add extra calories to your diet and raise the risk of gaining weight.
- Seek support. Surround yourself with friends and loved ones who support your efforts to eat a healthy diet and increase your physical activity. Better yet, team up and make the lifestyle changes together.