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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.

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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.

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 January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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