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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 September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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