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How to Lose Weight During & After Menopause

How to Lose Weight During & After Menopause

Are you in menopause or postmenopause and struggling to lose weight? When you lose 5 pounds do you gain it right back? Do you think you are too old to lose weight and now your body is different and won’t cooperate?

A recent study of 419 overweight and obese postmenopausal women sought to answer “What works?”

Some women got “lifestyle changes” that included regular group meetings led by a nutritionist, exercise physiologists, and psychologists. The others were “controls” and got only health education.

After 48 months, 57 percent of the postmenopausal women who had lifestyle changes maintained at least a 5-pound weight loss compared with 29 percent of controls.

What food changes worked best to get weight off and keep it off? Eating more fruits and vegetables, and eating fewer desserts, sugar-sweetened drinks, and less meat and cheese were key dietary changes.

I know you’ve probably heard this before. But now it’s a proven fact. And so is the reality that increased weight affects most menopausal women and that increases her chances of high blood pressure, heart disease, diabetes, and arthritis, particularly of her hips and knees.

The other thing that this study proves – that as you enter menopause and beyond, the rules for weight control are really the same as they are before menopause.

So how can you best use this information? Here are 5 changes you can easily do to lose weight in menopause and keep it off.

  • Make time to exercise daily. You don’t have to run a marathon. Just 30 minutes daily walking or gardening or dancing. It doesn’t even have to be at the same time – add the times together for a total of 30 minutes.
  • Talk with a nutritionist; you’ll be amazed at the stuff in your refrigerator and cabinets that isn’t good for you that can be changed to healthy choices.
  • Keep the soda and sweetened juices out of the house. Try seltzer water with a lemon or lime wedge. So refreshing!
  • Keep fruit in a bowl in plain view. You’ll be amazed at how it encourages snacking on them (and keep sweets out of view or better out of the house and use only as a treat). I love to snack on sliced apples flavored with cinnamon.
  • Pick a partner to exercise or walk with and pick a time you will do it. That way it is part of your schedule that you are much more likely to do.

Click here for more info and tips on menopause.

Related:
7 Tips to Improve Your Menopause Mind
Best & Worst Foods for Menopause Symptoms
Are You in Perimenopause? 14 Signs

Read more: Aging, Basics, Eating for Health, General Health, Gynecology, Health, Healthy Aging, Menopause, Stay Well With Dr. Seibel, Women's Health, , , , , ,

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Dr. Mache Seibel

Women's health expert and guest speaker Dr. Mache Seibel addresses consumers' critical needs from weight control to HRTmenopause and beyond. He served on the Harvard Medical School faculty for 19 years and is founder of My Menopause Magazine on the Apple Newsstand (http://bit.ly/MyMenoMag). Download the Free App and first Free issue. He works with companies and organizations to bring exciting educational content to consumers. Visit his award-winning website DoctorSeibel.com to sign up for his free monthly newsletter.

20 comments

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12:09AM PDT on Sep 16, 2014

So many women gain weight around menopause. Around menopause, the body’s production of estrogen hormones keep on fluctuating, the fluctuation of estrogen, the body retains fats around the stomach region with the view of obtaining estrogen. But there are certain foods that have great value to menopausal women.
The list of fruits include Apples, Grapes, Grapefruit, Red raspberries, Oranges, Plums and prunes, Strawberries and Pears
The list of Vegetables include Asparagus, Beets, Broccoli, Cauliflower, Carrots, Lettuce, Onions, Sweet potatoes and Wheat
All these foods provide the phytoestrogens that are important in helping the body regain the balance that is lost with the loss of estrogen in the body

10:28AM PDT on Oct 20, 2012

It seems so unfair that even older men can lose the weight so much easier than us!

7:29AM PDT on Oct 17, 2012

Hang in there ladies, those of you going through this horrible menapause, night sweats and day sweats, water weight gain, mood swings, I tell you, if I could turn the clock back, I would rather have my cycle back then deal with these changes. Seemed like as soon as I hit 50, a whirl wind came by and disfigured me but I'm back on track and eating differently, more fruits and veggies and excercising and I'm see results. I know it's the change of life and I should be grateful for living past 50, but I don't like what menopause puts us through.

2:10PM PDT on Sep 29, 2012

Good to know I guess, so thanks.

2:28PM PDT on Sep 28, 2012

very similar to non-menopausal too.

10:57AM PDT on Sep 28, 2012

Thanks for the tips.

8:43AM PDT on Sep 28, 2012

thanks.

6:09AM PDT on Sep 28, 2012

Thank you for sharing.

5:03AM PDT on Sep 28, 2012

This is good advice any time, not just when ladies reach menopause. :)

12:36AM PDT on Sep 28, 2012

I thought diet was the biggest positive change. I didn't hear anything about exercise in the study.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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