Personal Fitness & Nutrition : How to Lose Weight After Menopause

Losing weight after experiencing menopause is similar to how weight was lost before menopause, as it is still important to exercise and eat well. Learn about the significance of lifting weights as a part of weight loss with help from a certified personal fitness trainer in this free video on losing weight after menopause.

Expert: Tanya Batts
Contact: www.physiquedesigns.com
Bio: Tanya Batts has been a certified personal fitness trainer for more than 10 years.
Filmmaker: Reel Media LLC

So you've decided to lose weight – congratulations! But now what? It can be overwhelming trying to figure out how to start and where to begin. Here is a guide on how to lose weight after menopause, based on advice from health professionals. Read on for tips that will help you achieve your weight loss goals safely and effectively!

1. Find an activity that you enjoy

When trying to lose weight, many people make the mistake of focusing on what they must give up. However, having a positive attitude is key to your success! One way to increase your motivation is by participating in activities that bring you joy. Choose an exercise regimen or play a sport that makes it fun for you. This will ensure that you stick with it and see results! Plus, increasing physical activity can help alleviate symptoms of menopause, which is even more incentive to get moving!

2. Find out how much you should be eating

One of the most important factors in losing weight is getting proper nutrition. That means figuring out how many calories you need daily to reach your goals. There are many online tools you can use to calculate your daily caloric intake. Keep in mind that everybody is different and it may take some trial and error to find out how much food is right for you. Luckily, most people lose weight pretty quickly when they start watching their portions!

3. Find out what kind of diet works for you

There is no one-size-fits-all plan for losing weight. A person trying to drop pounds after menopause might want to consider trying a low-carb diet if he or she has diabetes since this eating pattern helps manage blood sugar. Another diet idea would be the DASH diet, developed by the National Heart, Lung, and Blood Institute. This plan emphasizes whole grains, vegetables, fruits, and lean meats while limiting high-fat foods like red meat, dairy products, and sugary treats. Once you figure out what eating pattern works for you, stick to it!

4. Find out how much exercise you should be getting

Everyone has heard that regular physical activity is critical for losing weight. But did you know that the amount of exercise needed depends on your age? In general, experts recommend at least 150 minutes of moderate aerobic exercise per week or 75 minutes of intense aerobic exercise per week to lose weight. Don't worry if this seems daunting- start with a shorter period and build yourself up gradually! For example, try doing just 20 minutes a day for a few weeks add 10 more minutes to your routine each week. Gradually, you'll be exercising for more than an hour a day, and that's when the weight loss will start to add up!

5. Don't go it alone

One of the best things you can do to lose weight is to get support from family and friends. Maintaining healthy habits with a buddy or two can make them seem less daunting. Plus, a friend who is going through a similar lifestyle change might have great tips on how to stop emotional overeating or how to deal with certain cravings more healthily. Having someone else by your side every step of the way will make this journey much easier!

6. Find out what food triggers may be sabotaging your success

Oftentimes, the biggest obstacle on the road to weight loss is figuring out what habits or foods are standing in your way. Tracking your food, why you're craving certain things, and how you're feeling when cravings hit can help you solve these puzzles. For example, some people find that simply becoming more aware of their emotions makes them want to eat even though they don't feel hungry. If this sounds like you, try finding healthy ways to cope with uncomfortable feelings, like calling a friend or taking a relaxing bath.

7. Be patient!

The most important thing for anyone trying to lose weight after menopause is patience! Everyone loses weight at his or her own pace- there's a need to compare yourself with others. If you're new to exercising, it will probably take some time to see the weight drop. But if you follow these tips, you WILL start seeing results in no time at all!

Remember: losing weight is a lifestyle change… but the changes are worth it!

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