Menopause And Weight Loss| How To Make Weight Loss Easier After Menopause

How To Make Weight Loss Easier After Menopause | Beauty And Menopause

Menopause is a natural process in women's lives that happens around the age of 50. It can be an exciting time as it marks the end of menstruation and fertility, but it also brings with it many changes including less energy, hot flashes, dryness, mood swings, and weight gain. There are many different reasons for gaining weight during menopause; however, there are some things you can do to combat this problem. Here are some tips on how to make weight loss easier after menopause:

1. Exercise – Even though you might not feel like it, exercising is one of the best ways to fight menopausal weight gain and keep your bones strong. Aim for at least 30 minutes of exercise a day and be sure to do strength training and cardiovascular exercise to see results.

2. Eat Smaller Portions – You can still enjoy all of the food you love in smaller portions so that you don't go over your calorie limit. Fill up on veggies and lean protein for breakfast rather than cereal or oatmeal with fruit juice, use rye crackers instead of white bread when having peanut butter or cheese with lunch, but just half a piece of meat on your plate for dinner, and drink water throughout the day instead of calorie-packed juices, sodas, etc.

3. Eat More Fiber – Fiber helps you feel fuller for longer which can help with weight loss. It also helps to prevent constipation and other uncomfortable conditions that are common during/after menopause. You should aim to eat 25-30 grams of fiber per day but if this seems daunting start out by adding just one serving a day until you get there. Good sources include whole grains, fruits, vegetables, and beans.

4. Snack Before You're Hungry & Stop Before You're Full – Rather than grazing all day long it's best to have planned snacks before you get too hungry so that you don't overeat at your next meal because you haven't eaten anything in 4 hours! When trying to lose weight it's best to have 3 meals with 2 snacks in between so that you don't feel too hungry.

5. Drink Lots of Water – Water helps with weight loss in many ways, not only by helping to keep you feeling full but also by flushing out toxins and impurities from your body which can cause unwanted water retention during menopause. It is recommended that women drink half their body weight (in ounces) each day (i.e if you weigh 150 lbs then 75 oz of water). Drinking ice-cold water burns more calories than room temperature or warm water, so be sure to always drink cold.

6. Switch From White To Whole Wheat Bread – White bread is one of the most calorie-dense foods available while whole wheat bread is high in fiber which helps to keep you full. The point is not to eliminate bread completely but rather switch from white bread/rolls/etc to whole-wheat varieties whenever possible.
7. Stop Drinking Calories – We can go on and on about how bad soda, juice, alcohol, etc are for your waistline; however, it all comes down to the fact that they're packed with calories that you don't need at all! Try cutting them out or limit yourself to one serving per day (if that) of these calorie-dense beverages and drink lots of water instead.

8. Go Low-Carb – There are several different types of diets out there that claim amazing results, however, the low-carb diet seems to be the most effective. Low-carb diets are beneficial for weight loss because they show reductions in cholesterol, blood pressure, and triglycerides which is something everyone should strive for as we age. Low-carb diets can take some getting used to but once you get the hang of it the results speak for themselves!

9. Stop Eating Out/Ordering Takeout – You might not believe it but your waistline will thank you if you stop ordering out/eating out altogether! Even when trying to lose weight it's easy to find takeout menus tucked into your fridge/purse which leads many people down a dangerous path of fatty food that has little fiber, nutrition, or fillers like vegetables or whole grains which help keep you feeling full. The good news is that you can still enjoy your favorite restaurants without breaking your diet by simply reading the menu before you go and picking out a healthier option rather than ordering off the menu.

10. Avoid All or High-Sugar Fruit – You may find yourself craving sweeter fruit during menopause; however, they're not good for weight loss and should be avoided anyway (best to stick with eating this fruit in moderation). The point isn't to avoid all fruits, but rather to limit those which are high in sugar like bananas, watermelon, pineapple, and grapes. Berries usually have lots of antioxidants and fiber so these make good substitutions if you're craving something sweet!

11. Eat Smaller Portions & Stop When Full – It's not a secret that large portions are linked to weight gain, but most people don't know that even small portions can be bad if you eat them too frequently! The trick is to always only eat until you're full and STOP. Many people find it difficult to stop eating when they're full because their bodies aren't used to the feeling of being ‘stuffed' anymore due to years of overeating, so be sure you start with smaller meals and snacks at first until your stomach gets back in shape.

12. Snacks – Snacks are a great way to stay nourished throughout the day as long as they're not high fat/high-calorie food choices like chips or cookies. Some good low-fat options include popcorn, baby carrots, apples, oranges, and almond butter. These snacks should keep you full until your next meal as well as provide needed nutrients which many people lack due to poor eating habits over the years.

13. Limit Alcohol – Alcohol can be a great way to unwind after work or socialize with friends; however, it's not conducive to weight loss at all! The reason is that alcohol contains empty calories and may reduce inhibitions so you consume more than you should for that day/night. Try sticking with only one drink per day if possible and eliminate binge drinking.

There are a lot of things that can make weight loss difficult after menopause. That doesn’t mean you should give up on your goal to be healthy, though! With the right approach and tools for success, it is possible to lose weight in a way that improves your health and wellbeing. Our article has some great advice about how to keep going when all seems lost. If this post was helpful or informative at all, please share with friends who may also benefit from our tips!

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