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.
In healthy women, weight gain and increased waist circumference during the peri- to postmenopause can be prevented with a long-term lifestyle dietary and physical activity intervention.
Why this rating
Randomized clinical trial with a large sample size (N=535) and long duration (5 years).
Source
Lifestyle intervention can prevent weight gain during menopause: Results from a 5-year randomized clinical trial
Laurey R. Simkin‐Silverman et al. · Annals of Behavioral Medicine · 2003
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