How to lose weight after menopause

30 September 2019

Well-Being

Many women find weight loss a challenge after menopause. Considering the hormone changes (including a drop in estrogen), slower metabolism, higher levels of insulin, aging in general and general changes in one’s body that women experience during menopause, what worked for weight loss before menopause very well might not work after menopause.

Now you may be wondering, ‘what can I do to lose weight after menopause?’ Let’s go on to find out. First, let’s begin with what menopause is.

What is menopause?

Menopause is the end of a woman’s menstrual cycles. When a woman hasn’t experienced her menstrual cycle for 12 months, this is considered menopause. Now, lets go on to learn some tips and foods to avoid after menopause to aid with weight loss.

Quality sleep

Sleep is essential to good health, and many women find sleeping to be a challenge once menopause hits. However, it is when you sleep that your body has time to rest and recover and it is crucial to give your body this time. Finding what works best for you to help you sleep can make a significant difference in how you feel overall.

Reduce stress

Reducing stress is a major factor in weight loss. Take the time and make the effort to discover what stress-reduction techniques suit you, such as meditation, yoga, exercise, journaling, spending time outdoors, listening to music, etc.

Do resistance and aerobic exercise

Resistant training focuses on strengthening and toning your muscles. It is often referred to as strength training. Aerobic exercise also aids with weight loss as it is an effective way to burn calories. Examples of aerobic exercise include: swimming laps, jogging, power walking, dancing, hiking.

Read also: 5 physical activities for older adults to stay fit

Practice mindful eating

Mindful eating is a way of eating that requires you to be in tune with your body and have awareness of when you are full, what you are craving and any other physical (or emotional) experiences you may have.

Find a sustainable eating style that best suits you

For women (and men) of all ages, a plant-based diet it recommended. A plant-based diet does not mean not being 100% vegetarian or vegan, but instead ensuring that the majority of what fills your plate is plant-based and ‘whole foods’.

From there, one can play around with eating styles that make themselves feel their best, such as a Mediterranean eating style or vegetarian style.

Foods to eat after menopause

  • Fatty fish, such as salmon
  • Calcium-rich foods
  • Leafy greens and green produce in general

Foods to avoid (or reduce) after menopause

  • Added sugar
  • Simple carbohydrates: white flour
  • Alcohol
  • Caffeine
  • Fatty meats
  • Salty snacks (for blood pressure)

Overall, the best way to lose weight after menopause is to view these tips and helpful habits as a lifestyle change rather than a quick fix. Menopause brings a woman into a different stage of life, which is a beautiful thing though also sometimes challenging, and it is helpful to best support your body through and on with this stage. This can also help to boost one’s confidence, as you accept where you are at and continue living in ways that make you feel your best in body and mind.

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