Healthy habits to avoid gaining weight during menopause

How to improve the relationship with sex in menopause

Menopause marks the end of the period or menstruation, although this is only one of the stages of menopause that women go through after the age of 40 and more commonly after the age of 45. Hormonal changes make this a complicated stage on a physical and emotional level. And among the many changes, many women present weight changes during menopause. The good news is that there are healthy habits to avoid gaining weight during menopause that we can adopt. Discover them!

What causes weight gain during menopause?

Hormonal changes Menopause increases the chances of women gaining weight, especially in the abdominal area. Because yes, during menopause fat tends to be distributed in a different way than it has been until now, accumulating in the central area.

However, hormonal changes alone do not justify weight gain. The Changes in lifestyle, aging itself and capricious genetic factors also play a role. Thus, eating as we have always done, gaining weight is common during menopause if physical activity is not increased.

adult woman

Muscle mass typically decreases with age, while fat increases. Yes, aging makes our metabolism slows down and therefore, we gain weight more easily, making maintaining a healthy weight more difficult.

As well the feeling of satiety is weaker due to certain hormonal changes, so it is necessary to learn that despite not feeling full, it is very possible that we have eaten more than necessary. Taking care of your diet, quantities, exercising and eating well, therefore, become essential.

Healthy habits to avoid gaining weight

There is no magic formula to prevent menopause weight gain. However, adopt some Healthy Habits It can help us and make us feel better both physically and emotionally.

More exercise

Physical activity helps us maintain a healthy weight and during menopause it is important to exercise regularly. Walk briskly for an hour 4 or 5 times a week and completing this routine with muscle strengthening exercises at least twice a week is key to gaining muscle and thus burning calories better.

Walking habit

It has also been proven that performing frequent physical activity, increases our serotonin levels and helps us relax and cope with problems better. So don't hesitate and start walking, swimming or doing yoga now. And combine these with other daily activities that make you move, such as gardening or walks around the city.

Take care of your diet and reduce quantities

To maintain your current weight you may have to reduce your calorie intake. Always, of course, without harming your diet. Pay attention to what you eat and drink and acquire good eating habits. Increase the presence of fruits, vegetables, whole grains, nuts, lean meats and fish in your diet. And limit the amount of red meat, sugary drinks, industrial pastries and alcohol.

Don't know how to do it? Seek the help of a nutritionist. It will present you with a personalized plan that will not only help you deal with your weight but will also help you feel better and be healthier. Together with your doctor, you may determine necessary take some vitamins for menopause or supplements.

Seek support and enhance your social life

Hormonal changes during menopause can cause we feel without desire and emotionally weak. Therefore, it is especially important at this time that you surround yourself with friends who help you cope with the changes and efforts.


You can also resort to groups that contribute to your changes in habits to avoid gaining weight during menopause. Find other people interested in going for a walk every afternoon or sign up for dance classes or yoga that force you to leave the house and be consistent with your goals and that also make you enjoy yourself.

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