Advertising
Advertising

Bestselling Nutritionist Reveals 4 Keys to Weight Loss After Menopause

Bestselling Nutritionist Reveals 4 Keys to Weight Loss After Menopause

I recently sat down with nutritionist and bestselling author Dr. Diana Fleming to ask how women can lose weight after menopause.

Read on to find out her answers to my questions:

Why is losing weight after menopause so difficult?

Well, first I want to say, as a woman who has been through menopause, I know how frustrating this process can be, and I want the ladies reading to know there’s hope. You can have a healthy, attractive body after menopause, but it is challenging and I’ll tell you why.

Advertising

In one word, the problem is “change.” Menopause is a time of change for your body. Your metabolism has been slowing down since your 30s, and certain hormone levels change, which makes it more difficult to lose weight or even to simply keep weight off.

Also, one of the most frustrating parts of menopause, as it relates to your appearance, is that in this period, body fat migrates and concentrates around your stomach, hips, and butt. So even if you don’t gain a single pound, you may notice yourself looking pudgier in the mirror.

Unfortunately, the changes I’ve just mentioned are largely unavoidable, which is why losing weight after menopause is difficult. But you can change your lifestyle, which is a huge part of weight loss, so you can feel confident in your body after menopause.

Advertising

What are some things women can do to lose weight during and after menopause?

One of the biggest things I would say is to get more physically active. As we get older, we often experience a decrease in physical activity, and that makes sense. We’re busy with work and maybe children. We don’t have as much energy. And honestly, it can be intimidating for a woman in menopause to hop on a treadmill surrounded by 20-somethings who look like they can eat whatever they want without gaining a pound. As someone who has been there, I’m very sensitive to this. But I would encourage women to find ways to be more physically active. Go for a walk after dinner – just in your neighborhood. Use this time to listen to an audiobook or call a friend. Turn it into “me” time that you look forward to. That may sound counter-intuitive, but I’m actually serious. Exercise is a proven stress reliever, and it can be very enjoyable.

Of course, there’s more to slimming down than being physically active. The food you eat plays a huge role too. But I don’t want to step on toes by promoting one type of diet, so I’m focusing on exercise since you can add it to any eating plan.

What are some specific exercise tips for women in menopause?

Okay, I’ll give you four, but you should talk to your doctor before you make any of the changes mentioned in this post. These are not specific recommendations. They’re principles I use to stay slim, and I’m in my 60s, by the way.

Advertising

1. The first thing I do is try to sleep 7-8 hours at night.

I said I was going to talk about exercise, but let’s face it, we all know we should be exercising – and we don’t do it. I’m convinced one reason is because we’re tired. And a good night’s sleep helps me get the energy I need to follow through. Plus, lack of sleep has been shown to increase carb cravings and slow metabolism, both of which are problems when it comes to weight loss.

2. Along those same lines, I stay hydrated by drinking water throughout the day.

Kind of like being sleep deprived, when you’re dehydrated, you won’t have as much energy, and you won’t feel like being physically active. A simple method for staying hydrated is to drink water until your urine is clear instead of yellow.

3. I make regular aerobic exercise part of my weekly routine.

And to improve my results, I use a method called high intensity interval training (HIIT). That probably sounds extreme, but it’s basically just alternating between mild activity and more strenuous activity. This can speed up your metabolism and burn more fat in a shorter period of time.

Advertising

I personally do HIIT on the treadmill. I alternate between walking and running on a treadmill for about 25 minutes, and I do this twice a week. My particular version of HIIT is to alternate between walking and running every tenth of a mile, gradually increasing the speed of the running every time.

4. I do strength training.

A pound of muscle burns more calories than a pound of fat. But women generally have lower muscle mass, at least compared to men, and our bodies lose muscle as we age. If you’ll invest the time to build some muscle, your body can burn more calories every second of the day.

Obviously, the best way to build muscle is strength training – lifting weights. This is something I personally do twice a week. If you’re interested in giving it a try, make sure to learn the mechanics from a professional to avoid injuring yourself.

What would you say to someone who is discouraged?

Well, as I’ve mentioned, you can have a healthy, attractive body after menopause. So I would want them to know there’s hope for that. But I would also encourage women in this position to realize that, even though it’s frustrating, aging is a natural part of life. I still want to look and feel beautiful, but I know that means something different for me now than it did when I was 30. So I work hard to stay active and look good for my age, and I celebrate all of the attractive things about me that have come from being a bit older.

Featured photo credit: Dr. Diana Fleming/Paul Martin via flickr.com

More by this author

Kyle Young

Operations Manager, GoinsWriter

7 Reasons Why People Who Love Watching TV Dramas Are Wonderful Man sleeping on desk next to keyboard. 7 Surprising Consequences of Not Getting Enough Sleep Why People Who Don’t Use Phones All the Time Lead A More Meaningful Life Scientists Unlocked 8 Efficient Ways To Weight Loss Woman applying lipstick with a small mirror. Nude-Faced Women Are Definitely Amazing Lovers.

Trending in Health

1 11 Simple and Effective Ways to Manage Stress 2 Causes of Insomnia and How to Overcome It (The Complete Guide) 3 13 Bad Habits You Need to Quit Right Away 4 Can You Stop Depression from Damaging Your Brain? 5 Why You’re Feeling Tired All the Time (And What to Do About It)

Read Next

Advertising
Advertising
Advertising

Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

1

    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

        Advertising

        4. Ingredient Spaghetti Squash Brunch

        4

          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

          5

            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

            6

              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

              7

                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

                Advertising

                8

                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                  9

                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

                      11

                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

                        12

                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

                          Advertising

                          13. Spaghetti Squash Fried Rice

                          13

                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

                            14

                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

                                  Advertising

                                  17

                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

                                    18

                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

                                        20

                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

                                          Read Next