Many women experience rapid weight gain during and after menopause. This happens due to the severe hormonal fluctuations and a rapid drop in the estrogen levels of the body. With age, a woman’s metabolism slows down and it becomes very difficult for her to shed weight.
Despite the above factors, serious, disciplined and dedicated women can easily shed weight during menopause and keep themselves fit and trim. The weight loss will take time and the weight will come off very gradually but with patience and perseverance, it can soon happen. Here are some easy ways to lose weight after menopause.
Ways to Lose Weight During Menopause
Eat a Rich and Varied Diet
One way to trick your body into elevating its metabolism is to eat a diet that is rich and varied. Keep changing your diet to incorporate new foods that are nutritious and good for the body. Plan to take in at least five portions of fruits and vegetables. Go in for organic foods and stay away from refined foods. Eating a varied diet will keep your body guessing and trick it into losing weight.
Drink 2 Cups of Green Tea
Green tea has gained a good reputation for its weight loss benefits. It is filled with anti-oxidants that destroy the free radicals in the body and bring a radiant glow to the skin. Not only this, but it also boosts metabolism and helps to shed weight. Switch your regular tea with green tea to help you lose weight during menopause.
Just diet alone is not enough to help you lose weight. As you age, it becomes even more imperative to take in some form of exercise every day. Do some cardiovascular exercise like light jogging, walking, swimming or cycling to boost metabolism and burn calories. This will help to cut the fat from problem areas.
Weight training has tremendous benefits on the health and well-being of women. It is highly recommended for women who enter their menopausal years. With the fall in estrogen, women also experience a loss in their bone densities. Here weight training comes to the rescue to replenish this loss. Weight training not only makes the bones strong and healthy but also keeps the body fit and toned.
If women do weight training regularly, they will not only lose weight but also gain lean muscle mass. Muscle uses up a lot of energy and burns calories even as you sit and do nothing so it is a physical activity that is worth pursuing. Yoga is also a very good exercise programme for women who are above the age of 40 especially if they are not comfortable with vigorous exercise programmes. Yoga like pranayam and surya namaskars have been found to be helpful in aiding weight loss especially in menopausal women.
Stay Away from Liquor and Soft Drinks
These days a disturbing trend has been seen in middle class and upwardly mobile women of consuming excessive alcohol. Alcohol contains a lot of calories and can seriously jeopardize your weight loss efforts. Stay away from all forms of sugary drinks and alcohol and have them in the strictest of moderation.
Seek Out a Companion
It is very hard to stick to a weight loss goal for the long term unless you are seriously motivated. To prevent a plateau, it is important that you seek out a friend or a family member to help you stick to your goals. Ask them to give you company while you exercise as it will help you to stay motivated.
Exercise Portion Control
It is very easy to give in to that tempting piece of chocolate cake and this is where your diet goes off balance. Instead, exercise portion control by eating just a few bites or saving your indulgences for just the weekend. This way you neither deprive yourself nor do you have to worry about compromising on your weight loss efforts.
The Berry Diet
Once in a week, go on a detox diet where you just consume various types of berries. These include strawberries, blueberries, raspberries and cranberries.
Not only are they high on anti-oxidants but also help to elevate the metabolism and burn calories. These berries also contain natural estrogen called as phytoestrogens, which balance out the depletion of this hormone in the body. This in turn will reduce the tendency of women to gain weight rapidly.
Flaxseeds and Other Foods Rich in Omega-3 Fatty Acids
There are some other foods, which are high on omega-3 fatty acids like flaxseeds, fatty fish like salmon, olive oil and nuts, which give the vital omega-3 fatty acids. These fatty acids do a very good job of reducing bad cholesterol in the body and helping to burn fat in the process. These acids are also needed for good and healthy hair and skin.
Hormone Replacement Therapy
Taking hormone replacement therapy may help some women who are grappling with serious weight loss issues. This therapy also involves the giving of testosterone. Taking a mild dosage of synthetic testosterone may boost the woman’s energy and metabolism and help her to lose weight. Do consider the pros and cons before going in for hormone replacement therapy.
One way of changing the way by which your body metabolism functions is to eat small meals every 2 hours. This keeps the hunger pangs at bay and supplies a steady dose of nutrients to the body.
The body will be constantly working hard to burn the calories and this will help you to achieve weight loss. You will also feel satiated and not reach out for that unhealthy doughnut or the chocolate cookies, which only make you, put on weight.
While all the above is easier said than done, a little focus and discipline goes a long way in helping to achieve weight loss goals. Stay focused and dedicated and you will soon see the pounds melting away.
Menopause is not as tough as made out to be. Women who follow a healthy and active lifestyle hardly feel the symptoms of menopause and are able to live a stress free and healthy life.