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Bestselling Nutritionist Reveals 4 Keys to Weight Loss After Menopause

Bestselling Nutritionist Reveals 4 Keys to Weight Loss After Menopause
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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.

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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.

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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.

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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.

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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.

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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

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Kyle Young

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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