Mixed

A 5-year behavioral lifestyle intervention combining a modest weight loss goal (5-15 lb) with a low-fat, reduced-calorie diet (1,300 kcal/day) and increased physical activity (1,000-1,500 kcal/week) prevents menopausal weight gain and reduces waist circumference in healthy premenopausal women.

To prevent weight gain during menopause, adopt a long-term lifestyle change rather than a short-term diet. Aim for a modest weight loss (5-15 lbs) if you are overweight, or maintain your current weight if you are normal weight. Focus on eating fewer calories (around 1,300) with low fat, and increase your physical activity to burn 1,000-1,500 calories per week (e.g., brisk walking). Consistency over 5 years is key, and you may need periodic check-ins or refresher courses to stay on track.