Weight gain and menopause

• Replace sugary soda and fruit juice with dairy, almond or soy milk; water; or unsweetened tea.
• Eat in moderation. As you age, you need less food to feel full.
• Don’t buy junk food. If it’s not in your home, you don’t have to fight temptation to eat it.
• Eat lots of whole fruits, vegetables, grains and lean proteins.
• Don’t skip meals, including breakfast. In long-term research studies, women who made time for breakfast every day gained fewer pounds from year to year than women who skipped breakfast.
• Keep a food diary to track when and why you eat. It can help you find out if you sometimes eat because you feel bad or bored, rather than hungry.

• Take a short walk after eating to slow digestion, feel full longer, and help keep your blood sugar balanced.
• Exercise regularly. Physical activity not only burns calories, but also can improve your sleep, mood and energy—so you’ll be less likely to grab a candy bar or soda when you feel sluggish.
• Track your number of daily steps with a phone app, wearable fitness tracker or pedometer. You may hear that 10,000 steps a day is a good goal, but any level of activity can help you maintain a healthy weight.
• Reduce your screen time. Spending long periods sitting can slow your metabolism.

• Sleep at least seven to eight hours a night to help your body process calories as it should.
• Schedule at least three hours a week for yourself to relax. You’ll reduce stress hormones that increase your appetite.

If you haven’t made any changes to your diet and exercise routines, try making some. The diet and exercise habits that worked for you in your 20s and 30s are likely now providing you with more calories than your body needs. Take a look at what you’re eating on a daily basis. Read food labels. Where are your extra calories coming from? Soda? Sugar in your coffee? Your favorite brand of salad dressing? Find ways to cut down on your calories consumed by swapping in healthier alternatives.

In similar fashion, take a look at what you’re doing for exercise. Even if you work out regularly, are you spending more time in front of the TV or hunched over your smartphone than you used to? Make a point of upping your amount of physical activity, aiming for at least 30 minutes of moderate exercise three times a week.

If you take medications, check to see if any of them list weight gain as a possible side effect. If medications aren’t the answer, it’s time to talk to a health care provider. Unexplained weight gain can be an indication of an underlying medical condition. A medical professional can help rule out conditions like hypothyroidism, and also advise on how best to address weight gain going forward.