How to Lose Weight Gained From Menopause

Many women find their waistlines expand during the menapause. Research has shown that this isn't so much to do with your hormone fluctuations. It's more to do with a decrease in activity levels and metabolism and an increase in consumption of calories. Weight gain can have a serious impact on your overall health as well as your appearance, so think healthy and shift those pounds!

Instructions

Difficulty: Moderate

Things You’ll Need:

• Determination
• Time
• Journal/notepad
• Pen

1. Before attempting to modify your diet or increase your exercise to keep track of how much you're currently eating and exercising. Being completely honest with yourself by tracking everything that enters your mouth is essential. Create a food diary using a journal, notepad or even a spreadsheet on your pc.
2. Increase the amounts of fresh vegetables and fruits in your diet. Not only are these great for reducing your calorie count - they are filled with essential nutrients too!
3. Protein is essential as it is used to build bones, blood, run the immune system and create hormones. Ensure the proteins you choose are lean and if you're concerned you aren't getting enough visit a health food shop and take in a protein supplement.
4. Your metabolism slows as you get older and your body needs 200 less calories each day to maintain your weight. Try to reduce your calories accordingly and eat only until you are satisfied. A word of warning - do not cut your calories too drastically (e.g. below 1000) as your body will go into starvation mode and begin storing your foods as fat to conserve energy.
5. Increased oestrogen levels during menapause can lead to your body retaining more fat. To combat this choose foods with low saturated fat levels or opt for foods with healthy fats such as nuts, olives or peanut and canola oils.
6. A low GI diet will deal with insulin imbalances which may have helped you gain weight. Where possible, choose whole grain breads, pastas, etc.
7. Weight gain can lead to a sedentary lifestyle which creates more weight gain, so get moving!! Exercise burns calories, tones and shapes and is great at allowing your body to de-stress. Consider joining an exercise class at your local gym - it's a great way to lose weight and make friends!
8. Set small goals for yourself and offer yourself non-food rewards for meeting them, such as that book you have been wanting, a beauty treatment or going to see a movie.