Weight gain is common problem that develops as we age. For most women between the ages of 45 and 55, naturally occurring menopausal changes and a decrease in physical activity without a corresponding decrease in appetite contribute to this problem. The escalating number appearing on the scale and an expanding waistline give testimony to these changes. The type of diet eaten is of the utmost importance in controlling weight.
Low Carb Diet
The Harvard School of Public Health, in their website article, "Carbohydrates: Good Carbs Guide the Way," cites studies indicating the failure of participants in several low carbohydrate commercial diet plans to sustain any weight loss achieved. The article also discusses the benefits of diets that include carbohydrate foods high in fiber, such as fresh fruits, vegetables, and whole grains, that are beneficial for weight control and protection against major illnesses such as heart disease.
The Mayo Clinic, in their article, "Belly fat in women: How to keep it off," concurs with the recommendations of changes in the types of carbohydrates eaten to enable better weight management. In addition, they suggest replacing foods containing unhealthy fats with the healthier polyunsaturated fats.
Dangerous Fat
In their article, "Menopause," the Mayo Clinic informs us that in addition to symptoms such as missed periods, behavioral changes and a decrease in breast fullness, body fat begins to become apparent around the stomach area. Clothing that once fit becomes snug around the midsection as stomach fat begins to accumulate. Unfortunately, as explained by the Mayo Clinic in their article, "Belly fat in women: How to keep it off," visceral fat, the belly fat that cannot be seen, is a cause of major health problems including cardiovascular disease, diabetes and cancer.
Metabolism
During menopause, women undergo numerous physical and emotional changes as the female body prepares to adjust its chemical balance to reduce production of hormones no longer needed for child bearing. Hormones that previously gave women the ability to maintain a shapely body are now in short supply. Without a change in diet, unsightly fat can begin to accumulate as the result of a change in the body's chemical balance that alters its major fat-burning mechanism--muscle mass--as cited on the website Women's Health Zone.
Hormones
Hormones play a vital role in fat distribution, maintaining body weight, strong bones and protection against breast cancer. On their website, Women's Health Zone gives a brief explanation of the relationship between diminishing supplies of major hormones and weight gain. As the supply of estrogen diminishes, the body seeks another source of this hormone--fat cells. Fat cells begin to increase to keep a supply of estrogen available. Falling testosterone levels cause a decrease in muscle mass, the body's most efficient fuel (calorie) burner, while diminishing levels of androgen contribute to an increase in belly fat.
Conclusion
Unless there is an existing health problem that warrants reduction in specific dietary nutrients as recommended by a health care provider, avoid diets that restrict carbohydrates or items from other food groups. Eating a diet that includes a healthy balance of carbohydrates, proteins and fats, as recommended by the United States Department of Agriculture's (USDA) Food Pyramid, will help to control weight and maintain good health.
Exercise plays a vital role in maintaining health at any age. The accumulation of midsection fat in menopausal and postmenopausal women gives exercise the same high priority ranking claimed by diet in controlling weight and offering protection against the illnesses associated with this stage of life. Establishing a regular exercise regimen, following the recommendations of the Mayo Clinic in their article, "Belly fat in women: How to keep it off," is a good place to start.
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