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Menopause is a significant phase in womanhood and not surprisingly, brings with it many physical and mental changes. You may also find yourself putting on the kilos. However, the good news is that weight loss in menopause is totally possible with just a few lifestyle changes.
Menopause occurs when the ovaries stop releasing eggs and menstruation ceases. While this may sound like a breather, some women tend to gain weight during and after this stage. But don’t fret about having to indulge in strenuous exercises or sweating it out for hours at the gym. A few simple and easy to follow tips can help very well!
Tips to Lose Weight After Menopause
1. Avoid junk food
Oily and fried foods must be avoided as much as possible if you want to control weight loss in menopause. If you can’t resist the temptation of hogging on those packets of chips or cookies, remove them from the house. Munch on a few nutrition-rich nuts and raisins instead. These will make you feel full, keep you energised, and help in weight loss during menopause. Also stock up the refrigerator with fresh fruits and green leafy vegetables as the antioxidants they contain are excellent for health.
2. Eat less sugary foods
Your diet for post-menopause weight loss should be devoid of high sugar food items such as cakes, cookies, ice creams and concentrated juices. Sugar eventually turns into fat and as estrogen production in your body is low during this time, this fat gets stored around the belly. If you’ve been pondering on the ways to lose weight in menopause and hate having a large waistline, cut down on the sugary stuff and eat a balanced meal.
3. Don’t skip meals
Are you skipping meals in an attempt to tackle the question of how to lose weight after menopause? Please don’t! Long gaps between meals or skipping them altogether only makes you put on more weight as it negatively impacts your metabolism. Have five small meals instead of three heavy ones to improve your digestion. You’ll find this is one of the best ways to lose weight after menopause.
4. Set a routine
It’s not only important to make healthy food choices but it’s also essential to make sure you eat on time. The key to weight loss after menopause is to set a routine and eat at the same time every day. Even if you’re very busy and can’t quite take a break, make sure you don’t space out your meals too far apart. You also want to have dinner at least one-two hours before going to bed.
5. Work out regularly
Well, there’s no skipping this post-menopause weight loss tip – follow a healthy exercise regimen! Go for a brisk walk or jog at least 30 minutes a day. Indulge in activities such as swimming, cycling and strength training exercises to balance menopause and weight loss. Include a bit of yoga to feel calm and rejuvenated.
It can be difficult for most women to reduce weight post-menopause. All those hot flashes, night sweats and mood swings leave you feeling tired and irritable. However, understanding what is menopause and following a few tips religiously should help you stay in shape. Try them out and you’ll certainly feel the difference over time!