How to Lose Weight after Menopause
No matter how light you eat or how often you exercise, the pounds just keep packing on! This time you can blame it on hormonal imbalance. But don’t worry, we’re here to assure you that it is possible to lose this weight during postmenopause. You just have to know the right ways how! Let us teach you.
Practice the right types of exercise
The Department of Health and Human Services recommends women to perform moderate–intensity exercise for 150 minutes a week, generally spread out throughout the days. This can include brisk walking, swimming, or even mowing the lawn. (Yay to exercise doubling as getting chores done!)
Or, for those women who want to generate a bit more heat, 75 minutes a week of vigorous aerobic exercise will also do the trick. This includes exercises such as running or aerobic dancing.
Additional pointers are to break up the exercise time into several sessions throughout the day to suit your schedule; reduce sitting time to avoid the risk of metabolic issues; and work with a personal trainer to safely add some weight training into the mix to build muscle mass and fight off osteoporosis.
Remember that in order to lose weight, your caloric output has to be higher than your caloric intake. (Hint: Try not to slip in a few cookies after that workout if it wasn’t vigorous enough.) This leads us to our next point.
Watch what you eat
Research studies of postmenopausal women have found that those who followed a low-fat diet consisting of five daily servings of fruits and veggies and six daily servings of whole grains were more likely to lose weight than others in the control group.
As such, for women looking to lose weight after menopause, build your meals so that 20 percent or less of your daily calories come from fat, and focus on healthy fats sources, like olive oil, avocados, fatty fish, nuts, etc.
When eating, a pro tip is to replace simple sugars, like white breads or pasta, with slow-release carbohydrates, which are found in whole grains, sweet potatoes, nuts, and fruits. This way, blood sugar and insulin levels will be significantly reduced, helping you increase satiety.
We are sure not the first ones to tell you that a good night’s sleep is crucial. This is especially true when it comes to weight management.
Another study found that women who slept less than five hours a night had a 30 percent higher risk of gaining 30 pounds over a 16-year period than those who slept a full seven hours.
Also, when women do not sleep well, hunger hormones run their course, and not in a good way. Leptin, the appetite-suppression hormone, decreases in wake of ghrelin, the appetite-stimulating hormone. The result? Not fitting into your jeans anytime soon.
Furthermore, if you are not sleeping well due to menopause symptoms, such as insomnia, night sweats, digestive problems, and more, one of the best ways to finally get that beauty rest is to treat the underlying cause of all of them.
Take Macafem for weight control
Macafem is a natural herbal supplement that nourishes the endocrine glands to encourage their own hormonal production, thus stabilizing reproductive hormone levels and relieving symptoms that have plagued women throughout and past the menopausal transition. This means they will finally find relief from weight gain, low libido, vaginal dryness, and more. Find out how Macafem and weight loss go hand-in-hand yourself.
By taking the right initiative in following aforementioned tips alongside the use of Macafem, postmenopausal women can rest assured that the pounds gained will soon be shed in lieu of a hormonally-balanced you.
Mayo Clinic. (2019). Fitness: How much should the average adult exercise every day? | Menopause weight gain: Stop the middle age spread. Retrieved May 16, 2019, from https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916 | https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
UCLA Health. (n.d.). Reducing Caloric Intake. Retrieved May 16, 2019, from https://www.uclahealth.org/clinicalnutrition/reducing-caloric-intake