Keeping a healthy weight as you get older

Why weight can change with age

The Office on Women's Health (US) says many women gain weight around menopause. It adds that many women gain about 5 pounds on average after menopause. The CDC (US) says weight gain can come before, during, and after menopause. It notes that menopause often happens between ages 45 and 55. [1] [2] [3]

Why does this happen? The CDC (US) says the gain may be caused by declining estrogen levels. The Office on Women's Health (US) agrees that falling estrogen may be one cause of weight gain once menopause has passed. [1] [3]

The Office on Women's Health (US) says women usually need fewer calories than men, especially as they age. It explains that as you age, you need to take in fewer calories to keep the same weight. You also lose muscle as you age, so your body uses fewer calories. For adult women, it gives an average of 1,600 to 2,400 calories a day. [1]

Eating well and staying active

The Office on Women's Health (US) says combining healthy eating with more physical activity is best. It says getting calories mostly from lean protein, whole grains, fruits, and vegetables may help you lose weight safely. It also says the right calorie number depends on your age, height, weight, and how active you are. [1]

The CDC (US) says regular exercise helps the heart and bones, helps control weight, and can lift your mood. The Office on Women's Health (US) says regular exercise can help reduce weight and waist size. [2] [3]

The Office on Women's Health (US) says being active can lower your risk of heart disease even if you do not lose weight. But it warns that your risk may still be higher than that of someone who is active and at a healthy weight. Activity, in other words, does not erase the dangers of having overweight. [1]

Keeping weight off

The Office on Women's Health (US) says it can be harder to lose weight after menopause. It also says that losing weight gradually makes it more likely a woman will keep it off. Keeping lost weight off can be a challenge, it adds. [1]

The same source explains why. Once you lose weight, your resting metabolism goes down. Resting metabolism means how many calories you burn while at rest. A lighter body also needs fewer calories to keep going. [1]