Menopause may signal the end of fertility, but don’t let it signal the end of your figure. As women age, metabolism slows and muscle mass shrinks, making it easy to gain weight. This weight, in excess, can raise cholesterol, blood pressure and the risk of breast cancer, heart disease and diabetes. But before you get discouraged, remember, weight gain after menopause doesn’t have to be inevitable. A few simple changes can keep you feeling fit long after the change of life.

Your daily routine, not estrogen, plays the largest role in post-menopausal weight gain. Like many women, you may dread the phrase “diet and exercise.” But cutting calories can be as easy as substituting turkey for hamburger one night a week, or removing the cheese from your sandwich.

Curb muscle loss by strength-training several times a week. Women lose a third of a pound of muscle every year after their mid-30s. By lifting weights, you’ll rebuild that lost tissue while burning calories. And don’t forget cardiovascular exercise. Use it as an excuse for doing something you enjoy. This may mean walking, spending an hour in the garden or even taking a dance class.

Finally, leave stress to the young folks. High levels of cortisol, a stress hormone, can make it easier to gain abdominal fat. Take long baths or treat yourself to a regular massage, and relax in the knowledge that you’re on your way to a new, healthier you.