Lose Weight in Menopause; Overweight Women, Exercise and Weight Loss – Dr. Mache Seibel

Click for videos on how to prepare for your annual exam, test results you must know and 5 tips to jump start your health. CLICK FOR FREE MY MENOPAUSE MAGAZINE ISSUE. Tells how to lose weight in menopause when you diet. Subscribe now to get my latest videos.

As the editor of “My Menopause™ Magazine” (which you can find on the Apple Newsstand), Dr. Mache Seibel is one of the leading voices in medicine, guiding women on how to navigate menopause and what can be a very confusing time in a woman's life and health.
Dr. Seibel is repeatedly selected by his peers as one of the Best Doctors in America. He is a true pioneer in women's health and a Member of the Harvard Medical School faculty for 20 years.

As you get older, your metabolism slows down. You may find that it is harder to lose weight or keep the pounds off. One way to fight this is by getting regular exercise and eating healthy foods that will help boost your metabolism. This article will discuss how overweight women can gain more control over their weight during menopause with the right support system and lifestyle changes.

1. Get Motivated

Starting a new diet or exercise plan can be overwhelming. Instead of focusing on the number of pounds you have to lose, set more manageable goals for yourself. For example, start by walking around your neighborhood every day after dinner. Once this becomes part of your routine, you might want to find an exercise buddy or join a local dance class so that you can keep each other motivated. Having people who believe in you makes all the difference when it comes to reaching your weight loss goals.

2. Eat Foods High in Fiber

Eating plenty of fresh fruits and vegetables is important at any age, but it's especially important if you are overweight or obese because these foods help support healthy digestion and bowel function. Get creative with ways to add more fiber to your diet, such as blending a half cup of blackberries into your morning smoothie or snacking on an apple with a tablespoon of almond butter.

3. Avoid Processed Foods

Processed foods like candy bars, frozen dinners, and sugary drinks are loaded with unhealthy fats, sodium, and sugar. Not only do these foods pack on the pounds, but they can also leave you feeling sluggish and bloated. Try to make at least half of your meals each week home-cooked using whole, unprocessed ingredients. This way you'll know exactly what's in your food and you'll be less likely to overindulge.

4. Drink Plenty of Water

Often we mistake thirst for hunger, so it's important to drink plenty of fluids throughout the day. Try to drink at least eight glasses of water per day, more if you're active or live in a warm climate. Not only will this help keep you hydrated, but it will also help flush out toxins from your body.

5. Get Plenty of Rest

When we're overworked and stressed out, our bodies produce more cortisol, a hormone that can lead to weight gain. Make sure to get at least seven hours of sleep each night so that your body has time to relax and rejuvenate. Taking some time for yourself each day – even if it's just ten minutes – can make all the difference in terms of your overall stress levels.

6. Manage Your Emotions

When we are angry, sad, or lonely, many of us turn to food for comfort. If you find yourself reaching for the potato chips every time your kids leave for college or you feel overwhelmed by life's problems, try to identify what emotion is causing your distress. Once you pinpoint the root cause of your emotions, it will be easier to manage them without turning to food.

7. Exercise Regularly

Exercise doesn't have to mean spending hours on end at the gym. Simply taking a walk around the block after dinner can be enough activity to burn fat and boost your metabolism so that it runs more efficiently throughout the day. Even if you can only spare fifteen minutes in the morning, this simple act will keep your body active and help prevent weight gain.

8. Seek Professional Help

If you find that you are struggling to make healthy changes on your own, it might be time to seek professional help. A registered dietitian can help create a personalized diet plan for you that is realistic and achievable. A personal trainer can help develop an exercise routine that fits into your busy schedule. Sometimes it's helpful to have someone else to hold us accountable when it comes to our health and well-being.

Losing weight during menopause can be a challenge, but with the right tools and support system, it is possible. By following the tips in this article, overweight women can take back control of their weight and their health.

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