While hormones are a big culprit when it comes to post-menopausal there are other factors at play.
- Move more. Whether it’s designated exercise or something more incidental like gardening or walking to the shops, look for opportunities to move more. Park further away, walk/ride instead of drive, go swimming, do gardening, get a personal trainer, do yoga…
- Don’t forget about strength training. Lifting weights is extremely important for women, especially those who want to lose weight. An increase in muscle means an increase in your basal metabolic rate. So you will be burning more calories even when you are just sitting on the couch. It also has the added bonus of making you stronger and improving bone mineral density.
- Sort out your sleep. If you ain’t sleeping well you need to get it sorted. There are plenty of studies that link poor sleep to weight gain and obesity. Good sleep is so underrated and the effects of poor sleep on the body are huge. If you not convinced then definitely watch this video on the effects of poor sleep.We’ve also got a great post on ways to improve your sleep here.
- Reduce stress. Stress is the archenemy of weight loss. You want a sure-fire way to undermine all your diet and exercise efforts? Then do absolutely nothing about your stress levels. When your body is stressed you better believe it is holding onto all that fat that’s built up around your tummy. Things like yoga, meditation and exercise are great for reducing stress. We also have a whole stress balancing series on our website.
- Play a long game. A short-term diet that severely restricts calories can be a tempting solution but trust us it’s not! During and after menopause a women’s metabolic rate declines. The 4 week 900 calorie a day diet you’re thinking of jumping on is only going to slow your metabolic rate further. You gotta play a long game. This means implementing slow but sustainable changes to lifestyle and diet. It’s those 1 per cent changes that you do for a long period that make all the difference. We are all for long-term nutrition plans. If you’d like to know more about our long-term nutrition program get in touch to book a free intro session.