So, how to lose weight during menopause?

As you might have guessed, there are no magic wands to ‘swoosh’ away those nasty little pounds that menopause weight gain has produced, particularly the annoying ring of belly fat, my personal bugger.

And, there is really is no proven successful weight loss pill, either.

But, don’t despair. Here are some basic, common sense actions that you can take right now, to lose weight during menopause:

One important step you can take is to find out what your body mass index measurement is. This is a great starting point.

• Eat the right foods. Think of it this way. Fresh fruits and veggies, whole grains, protein, good carbohydrates, including resistant carbs.

  Pay attention to the portion sizes. It was explained to me that our stomach is approximately the size of our fist. That’s it. It doesn’t take a huge amount of food to fill it up.

  How do you prepare your food? Grilling, steaming, pan frying in a small amount of olive oil...these are all good options.

• Eliminate or minimize your consumption of the ‘bad’ foods. Think about what you typically consume in a day. How much of the food you eat is processed? (you know..you bought it in a box or bag) What is the fat content? What is the sodium content? How about sugar? (one of my personal favorites!)

  Sodium can wreak havoc on our systems when we consume too much, and it’s been a very eye-opening experience for me to pay attention to the sodium content of everything I eat. Read labels, do some research and keep track for a few days. You might be very surprised at how much salt you are putting into your system.

  If you are going to consume these types of foods and additives, discipline yourself and keep the portions small, both in size and percentage of your overall food intake for the day.

• Exercise, exercise, exercise - aerobic and weight training. This one was a stumper for me, because I have been dedicated to an exercise regimen for years. Why has my body (and the scale) not responded as it has in the past?

  As we get older and our metabolism slows, we need to increase our physical activity just to maintain our weight, and even more so to lose weight during menopause.

  My previous 30 minutes a day of brisk walking and lifting weights a couple of times a week just doesn’t cut it anymore. I need to increase the frequency and the intensity of my workouts if I want to lose weight.

  A series of aerobic bursts built into our plan as we exercise is critical to getting our body’s attention when working out. Our muscles can become used to certain routines, so we need to change things up to make them respond.

  Keep it simple and go to the gym, go for a walk, a swim, a jog...just do something! There are many, many great workouts available online, in stores and offered at the gym to help you along every step of the way.

• Drink lots of water. It helps to flush out your system and keep everything moving through it in a healthy way.

Here are a few more thoughts for you to consider as you work your way through menopause:

Crash diets and fad diets are not a good idea and will most likely not provide the results you are looking for to lose weight during menopause. So don’t set yourself up for disappointment. The sensible suggestions described above are a much better starting point.

Some people find that an online fitness program that provides a personally tailored weight loss, exercise and support program is the best way to maintain or lose weight during menopause, or any time of their life.

Your stress level can also have an impact on weight, so take some time to reflect and see where you are at in that department.

Think about why you eat, and when. I know it sounds hokey, but I believe it’s true. Do you eat out of... boredom? frustration? anxiety?...you finish the sentence. Pay attention to what you put in your mouth and when, and you’ll be half way to your goal - lose weight during menopause.

Bottom line? A slow and steady weight loss plan is always a wise choice,incorporating the points above.

Looking for more resources for losing weight and staying fit?

Inspirations Personal Training Certified Fitness Trainer Cindy Brotherston provides cutting-edge fitness and weight loss information, tools and resources from her website and her Toronto area studio.

A sensible and simple approach to weight loss is through counting calories.

Need To Lose Weight Fast?
Visit Naturally Lose Weight Fast and you'll find great articles.

Here's a tip: Anna manages weight loss through intermittent fasting and survives her menopause without problem. Share her experience at Fasting For Weight Loss.

The bottom line? There is no magic answer to losing weight during menopause. But, it can be done!

Learn all you can about the changes in your body and how you can maintain a healthy lifestyle during this time.



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The information on this website has not been evaluated by the Food and Drug Administration. This site does not provide medical advice in any way, and all information here is intended as general news only and is not a substitute for medical advice. You should seek prompt medical care for any specific health issues and consult your physician before starting any new supplement, diet or fitness regimen.