by Olwen Anderson

Created on: February 10, 2009   Last Updated: February 26, 2009

As if the experience of menopausal symptoms weren't enough, a couple of years later you notice that your tummy seems to be expanding. Your clothes are starting to get tighter and, worse, your arms are starting to get flabby. Help! How can you halt this apparent conversion into a blobby, overweight old woman?

WHY IS THIS HAPPENING?

There's a reason why it's so much easier to put on weight after menopause. Your estrogen levels, which were much higher during your fertile years, were largely responsible for creating the growth of new muscle tissue. Muscle tissue requires lots of energy for maintenance; fat tissue almost none. So the more muscle tissue you have, the faster your metabolism runs. When your estrogen levels dropped at menopause, your body let go of the drive to produce new muscle tissue, and began storing excessive energy as fat deposits instead.

It is possible to lose weight after menopause, and to look trim taut and terrific right through your later years. Here's how:

1. USE IT OR LOSE IT. Although your body no longer maintains the same estrogen levels, you can promote muscle tissue growth by exercising regularly. Resistance weight training is particularly good; not just for building muscle, but for preventing osteoporosis too, as bone tissue responds to weight bearing exercise by forming stronger bones.

2. KEEP MOVING: Regular cardiovascular exercise will help reduce your fat deposits, and combat insulin resistance which can lead to a 'tubby tummy' look. If you're not sure just how much cardiovascular exercise you should do, or how puffed and sweaty you should be after a training session, hire a personal trainer to find out.

3. MAINTAIN YOUR CORE STRENGTH: Your abdominal muscles are now more important than ever to maintain your shapely waistline. Pilates classes are particularly good for this.

4. MORE PROTEIN PLEASE! As you age you naturally need a higher protein intake. Paradoxically, your appetite is likely to wane as you get older, which of course makes it harder to keep up your protein intake. Protein requires more energy for digestion, and will also help speed up your metabolism. You may need supplemental protein powder: Check with your local nutritionist to discover the right amount of protein for you.

5. STAY AWAY FROM SUGAR. Just because you're post-menopausal doesn't mean that you have to become one of the 'tea and biscuits' brigade. Some women find that they can tend to slip into this habit when their partner retires, and they begin enjoying coffee and cake together every day. Continue to focus on including plenty of fresh raw fruits and vegetables in your diet and encourage your partner to do the same!

6. RESTRICT YOUR DAIRY INTAKE TO TWO SERVES A DAY. Yes, you need the calcium, but that's not an excuse to indulge in a fatty milkshake every day! Utilise low-fat dairy products, in moderation, or your fat intake may soar with waistline-expanding consequences!

There are so many ways to lose weight after menopause and all of them are fun. See you at the gym!

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