DEAR DR. GOTT: I am a 57-year-old post-menopausal woman. I have been gaining weight despite the fact that my diet includes plenty of fruits and vegetables, eating meat as a condiment rather than the main event, drinking lots of water and getting regular exercise. Several times a week I bicycle 12 miles, walk three miles a day and use the stairs to my 4th floor office. Despite all this, I continue to gain weight. Is there a supplement I should consider taking or something else I should be doing? Until my mid-40s, I was slim and fit.
DEAR READER: My first thought for your weight gain was menopause. In the peri-menopause phase leading up to menopause, symptoms can include vaginal dryness, decreased fertility, irregular periods, mood swings, thinning hair, loss of breast fullness, hot flashes, sleep disturbances, and increased abdominal fat. As we age, our metabolism also tends to slow down, causing weight gain despite unchanging diets.
That said, increased exercise and proper diet can often control weight gain. You appear to have a very healthful, balanced diet and get plenty of exercise already. Unless you are eating copious quantities of these healthy foods or regularly snack on fatty or sugary foods, I cannot see that your diet is to blame.
My suggestion to you is to make an appointment with your physician for a full physical to include blood work. You should review your exercise routine and a typical weekly diet including snacks and drinks. Your hormone or thyroid levels should also be checked in the event that one or both is abnormal and contributing to your weight gain.
In the meantime, consider reducing your caloric intake by about 200 calories daily while maintaining your exercise levels. Eat low-fat or fat-free dairy items, fresh fruits and vegetables, whole grains, and lean protein. Avoid luncheon and processed meats and sugary, fatty or fried/greasy foods.
While you already do so, it is important to attempt to exercise at least 30 minutes each day. Unless you have difficulty breathing or joint problems, consider jogging or running for part of your daily three-mile walk. This increases the heart rate and burns more calories which may be beneficial in boosting your weight loss and/or metabolism.
Readers who are interested in learning more can order my Health Reports “Menopause”, “Thyroid Disease”, and “Losing Weight: An Introduction to the No Flour, No Sugar Diet” by sending a self-addressed, stamped number 10 envelope and a $2 (for each report) US check or money order to Dr. Peter Gott, PO Box 433, Lakeville, CT 06039. Be sure to mention the title when writing or print an order form from my website, www.AskDrGottMD.com.
