healthyeating

Hello everyone and welcome back to The Skinny. Weight loss, although tricky, can be done. However, in today’s blog, I’d like to talk about a time when weight loss may seem even more difficult to accomplish. (Can you imagine?) I’m talking: Weight Loss After Menopause.

Many people say that once women reach over ages 40 – 55 or begin menopause, weight gain seems to go hand in hand. But, the question still remains: Is weight gain inevitable at this point? It doesn’t have to be. Aging does not have to equal weight gain. So, today I’m here to let you all know what you can do lose weight after menopause.

The reason people say that menopause and weight gain go hand in hand is because of factors such as decreased estrogen, slower metabolism, as well as lifestyle factors like poor diet and lack of exercise. Still, it isn’t hard to tip the scale in your favor if you know what to do.

First thing’s first, eat less sugar.

Fluctuations in your hormones can affect the body’s ability to maintain a stable blood sugar level. For this reason, reducing your sugar intake will lead to weight loss and maintenance. This means eat less desserts, fried foods, and more fish. Heart disease risk is likely to rise after menopause, so you should try to eat at least two servings of fish per week or fish oil.  Also, keep the natural sugars in your diet by eating fruits

Next, it is important to stay away from fat-free or reduced-fat foods.

I know, it’s surprising, right? Reaching for fat-free or reduced-fat foods keep you from eating the healthy fats your body needs to combat heart disease. Also, with many fat-free foods, including salad dressings and peanut butter, you’re gaining in sugar what you’re losing in fat, which is not good for weight control, energy, and overall health. Instead, stick with minimally processed, plant-based sources of fat that are rich in vitamin E, antioxidants, and omega-3s, such as nuts, fish, and avocados.

This next one may sounds a little harsh ladies, but it is true. You have to remember that you’re not in your 20s or 30s.

The workouts and diets that you use to rely on may not (probably don’t) work anymore. You have to realize that your body is changing and adjust to that change. You can even work with your health care physician or nutritionist to cut back on your calories and find what’s best for you.

Don’t overdo it with the calcium.

It’s true that bone density may decline after menopause, which is why some women opt to taking 1,000mg or more of calcium/day. But, too much of a good thing is also bad. Excessive calcium intake carries health risks including kidney stones, constipation, and heart disease. Instead, eat foods like dark green leafy vegetables and dairy (even nondairy milks like almond or coconut milks are fortified with calcium).

My fifth tip about losing weight postmenopause is rethinking that drink.

An actual serving size of wine is 4 oz. Overfilling your wine glass can even lead to breast cancer.

Another commonly heard “savior” is soy. And while I do agree to say yes to soy, but don’t say too many yes’s.

Soy foods like tofu, soy nuts, and soy milk may offer relief from mild hot flashes and are not thought to increase breast cancer risk. Protein powders or other highly processed soy products are far more concentrated than natural soy, so with women that have thyroid issues or history with breast cancer, I would say be careful.

Last, but not least, I would say to find a diet that fits and don’t forget to hydrate.

Losing weight is not science experiment. Although tougher, the overall gist stays the same. Reduce your calorie intake and exercise. Any balanced diet that cuts calories should do the trick. Also, if you get in your 64 oz of water/day it may even contribute to less cravings than normal.

I hope these seven tips that I have outlined shed some light on a difficult subject. Remember, losing weight isn’t impossible and weight gain certainly isn’t inevitable.