It’s a common complaint: “Once I reached menopause my metabolism dropped and I gained weight.” It’s true that studies have shown that women typically gain about 1 pound and almost half an inch in their waists a year or 6 pounds and 3 inches during the first 6 years after menopause. There is good news, though. Other studies have shown that our metabolism isn’t solely responsible and that women aren’t doomed to increasing their pants size.
Yes, our metabolism does decline with age, but not as much as many think. We slow down by only 1%-2% per decade. A woman with a resting metabolic rate of 1400 calories a day at age 30 may need only 1350 calories a day at age 60. The 50 calorie decrease can be easily compensated for by eating 1/2 ounce less cheese a day or by increasing physical activity.
So if it’s not our metabolism, what is it? Studies have shown that the tendency to gain weight after menopause is related to changes in diet and activity level, and that women who stay physically active are less likely to gain weight than their more sedentary counterparts. This is important because gaining weight affects not only our appearance but also our health, especially when the spread occurs around our middle as observed with menopausal changes. This weight gain is associated with an increased risk of heart disease, some cancers, osteoarthritis, and more.
As it turns out, being physically active is, if anything, even more important as we age. It will help us keep our muscle along with minimizing fat gain, allowing us to continue playing tennis, hiking and playing with grandchildren.
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Public health agencies advise us that moderate intensity exercise such as brisk walking for a total of 150 minutes/week (ex: 30 minutes 5 days a week) will help prevent weight gain both before and after menopause. If you’re looking to lose some extra pounds, you’ll need to put down that book and devote about 400 minutes a week to active time along with an appropriate diet.
If you’re one of those who tell yourself that weight gain is inevitable around and after menopause, the message is clear. You can continue to look and feel fit by eating well and making sure that 1/2 to 1 hour each day is spent moving.