Menopause can bring on weight gain. However, how much weight you gain can be partly up to you. When it comes to dieting, many people will often fall at the first hurdle because they just do not have either the willpower or the stamina to maintain a new regime. Or, they try to go by a dieting plan that isn't right for them. Below are a number of helpful tips to help you stay on track and lose those additional pounds- or keep from gaining them to begin with.
Key Points
- Don't weigh yourself too frequently. Weighing yourself every day isn't productive, and can cause you to develop an obsession with your weight.
- Exercise regularly, in a manner that fits your fitness level and health.
- Maintain a calorie deficit to give yourself the best chance to lose weight.
Tips to Fight Weight Gain During Menopause
1. Weigh Yourself Every Few Days
It may be tempting to weigh yourself every day when you're trying to lose weight. Try your best to avoid this. Weighing yourself every day is a great way to become obsessed with your weight. You'll be worrying every day about whether there's going to be a difference on the scale. Plus, you likely won't see much of a difference day-to-day. It can take a week or more for any changes in your weight to start becoming noticeable.
2. Drink Plenty of Water
Drinking a lot of water will help suppress your appetite. By doing this, you will feel less hungry and will be less likely to want to snack. Water will also help the body remove unwanted toxins. These toxins cause the body's systems to slow down. By eliminating them, you'll be able to burn fat and carbohydrates more quickly.
3. Exercise
Exercising regularly is an important part of losing weight. You can be in a calorie deficit, but it won't matter all that much if you aren't exercising. You don't need to go crazy and start CrossFit, but you should stay active. Walking, jogging, and biking are all great exercises you can do to help yourself lose weight. Make sure you choose exercises that are appropriate for your fitness level and health.
4. Fiber
Eating foods that are high in fiber can help you feel more full. This will lower your urge to snack throughout the day, making it easier for you to stay in a calorie deficit or on whatever other diet plan you're on. Having a healthy amount of fiber in your diet will also keep your digestive system healthy and moving.
5. Adhere to a diet plan that you can live with long-term
Many people fail at dieting because they restrict themselves to foods that they don't love eating. You may be under the impression that you can't eat the foods you love while dieting. That isn't true- as long as you maintain a caloric deficit, you can eat the foods you love. The easiest way to do this is to change up the foods you love to fit your diet. There are many simple ingredient swaps you can make to reduce calories and fat. By handling your diet in this manner, you'll give yourself the best chance possible to stick to a diet long-term.
6. Diet with a Friend
By going on a diet with a friend, you will be able to help motivate each other when you are feeling low. You and your friend can also bounce ideas off of each other, and can pass along recipes and tips. If you and your friend are at similar fitness levels, you can exercise together as well!
7. Put yourself in a calorie deficit
A calorie deficit means that you burn more calories than you consume. A calorie deficit can help you lose weight quickly and efficiently. You do want to avoid putting yourself in too deep of a calorie deficit, as this can cause you to lose too much weight too quickly. People in calorie deficits often focus on foods that are high in protein.
8. Keep your mental health in check
Losing weight is necessary for many people's health, but it's important to not lose control of your desire to lose weight. Eating disorders can develop more quickly than you think. If you notice that you're becoming obsessed with weight loss, feeling depressed over your weight, or are suffering from body dysmorphia because of your weight, seek counsel with a mental health professional. They can help you manage your mental health while continuing to lose weight in a healthy way.
9. Understand that your weight may fluctuate
Your weight can fluctuate from day to day for reasons that have nothing to do with your diet. Hormones and water retention can both contribute to fluctuations in weight. If you notice that you're suddenly two or three pounds heavier than you were two days ago, don't panic. It's probably due to normal changes in your body. Keep going with your diet, and eventually you'll notice significant changes.
Small changes can keep you from large gains. Don't let menopause weigh you down!
Menopause Information Center
Do not take the content of this article as professional medical advice. It's important to exercise due diligence when obtaining relevant information in matters pertaining to your health. Always consult with your healthcare provider before making any medical decisions.