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Even though some women feel that weight gain is inevitable once they reach menopause, we have to say that it doesn’t have to be the case – not at all! There are ways to prevent that and stay in shape no matter what, so keep on reading to find out how. Here are some helpful explanations on what causes menopause weight gain, as well as four useful tips on how to prevent it. Check them out and enjoy!

What causes menopause weight gain?

Speaking of weight gain that may happen in menopause, we must say that there are many different factors that can cause it. Firstly, there are hormonal changes that can make you more likely to gain weight around your abdomen, rather than around hips and thighs. Genetic factors should also be taken into consideration, as well as your lifestyle habits – including your diet and levels of physical activity.


Besides that, you must know that muscle mass normally decreases as you age, whereas fat increases. Sleep deprivation is another factor you should bear in mind, as women who don’t get enough sleep tend to consume more calories through having multiple snacks throughout the day.

How to prevent weight gain in menopause?

Eat a well-balanced diet

Needless to say, embracing a well-balanced diet is the first thing you need to do to prevent weight gain in menopause. A calorie deficit is crucial here, and it means that women in their 50s should eat about 200 fewer calories a day than they did during their 30s or 40s. In order to accomplish that, but without compromising nutrition, you should make healthier choices and pay extra attention to what you eat and drink. For example, fresh fruits and vegetables, as well as whole grains are highly recommended – especially those that contain more fiber. Meat should be eaten in moderation, whereas butter should be replaced with olive or grapeseed oil.

Opt for healthy supplementation

Millions of women will agree that supplements have a huge role during menopause, and you know what? We completely agree with this claim, which is why you should incorporate them into your daily routine. If you’re worried specifically about gaining weight, you should certainly opt for menopause weight gain supplements that can be extremely helpful when you’re struggling with this issue.

Many of such supplements are made from natural ingredients that can restore hormonal balance without you having to go for real medications. For example, supplements that contain moringa are particularly amazing for preventing menopause weight gain and maintaining a healthy weight. You won’t make a mistake if you decide to give them a try.

Be physically active

Physical activity is another essential aspect of staying fit and preventing weight gain during menopause. Of course, no one says that you should go for intense workouts at your local gym in order to get it done. These can be very intimidating – especially if you’re a beginner at working out, which is why you should start with simpler activities and take one step at a time. For example, a brisk 15-minute walk every morning will be more than enough at the beginning.

The same goes for any other low-impact activity such as cycling, hiking, or swimming. These won’t put pressure on your knees and joints, which is crucial when you already need to shed some pounds. Strength training is recommended at least twice a week, too. It will boost your muscle mass and therefore help you get rid of unwanted body fat, which should be your top goal here.

Limit your sugar and alcohol intake

Speaking of your sugar intake, it’s much more than just eating cookies, cakes, ice cream, and similar stuff. Did you know that sugar can be found literally everywhere, from soft drinks and juices to flavored waters and energy drinks? For example, 250 ml of Red Bull contain 27 grams of sugar – which is basically seven teaspoons of sugar dissolved in a can of this energy drink! It’s quite shocking, isn’t it?

Consuming large amounts of sugar on a daily basis will inevitably result in a weight gain, so make sure to limit your sugar intake as soon as possible. The same goes for your alcohol intake, as alcoholic beverages are rich in empty calories that increase the risk of gaining weight. If you can’t ditch it completely, at least opt for a healthier version. Instead of sugary cocktails, go for a glass of red wine and you’ll do a great thing for yourself.

As you can tell, there truly are many ways to prevent menopause weight gain. Even though this can be a quite challenging task, it surely isn’t impossible – as long as you’re doing your best to succeed at it. If that’s your top goal at the moment, just stick to our tips and you’ll make it happen. That’s a promise!