Answered by Dr. Mahnaz Azim DC
There are several questions that often come up during menopause. Recently we posted asking you to share what your struggles are. Thank you to everyone who sent in questions about your weight loss struggles and menopause on my Instagram profile.
I selected the 5 most frequently asked questions to answer for you.
The first question: I am struggling to lose belly fat since I turned 45, what am I doing wrong?
This is a common struggle for women entering menopause. Women have a lot going on with the shifting hormones and life changes. It is important that you take proper care of your body during this time. If you are eating a lot of processed foods or consuming too much of the wrong type of fat this can hinder weight loss.
Being dehydrated is another problem. If you need help creating a good habit drinking water, try the free 5-day challenge. In this you will also learn more about why it is so important to drink water and how it impacts your daily life.
Adjusting what you eat and ensuring that you are in good health are important during menopause. You can review more about the possible medical issues in the article 12 Reasons You Can’t Lose Belly Fat.
The second question: What is the best diet approach to lose weight after menopause?
It is important to remember that each person will have a different response to menopause. Ensuring that you focus on a healthy lifestyle which includes clean eating and exercise are important. Some of the key areas to focus on are ensuring that you maintain a healthy diet with whole foods, take care of bone and heart health and maintain a good sleep habit.
There are a few articles where we explore healthy eating habits and share some recipes to help you implement a clean eating routine.
I also encourage clients to consider intermittent fasting. This form of dieting stimulates important cellular repair processes and allows your body to burn fat.
The third question: What type of workout should I prioritize to lose weight?
I do not recommend a strict workout routine as long as you are incorporating 30 minutes a day of walking or constant movement (swimming, dancing), and some repetitions of toning exercises.
Remember what you eat and how much of it including the amount of nutrients and minerals will cause weight gain or not. Your diet and lifestyle are going to be the key to supporting your body.
Physical activity is a terrific way to feel better and boost your immune system. Brisk walking three to four times a week is something I recommend. There isn’t one type of workout that is going to provide the same benefits for everyone.
Find something that you enjoy doing and do it for at least 30 minutes a day. To maintain stable health, you should do at least 150 minutes a week of moderate activity, 75 minutes a week of vigorous aerobic activity or a combination of moderate and vigorous.
The fourth question: How to lose weight and not get saggy skin, like flappy triceps area?
I personally do 10 to 15 minutes of arm exercises in the morning. If you plan to lose a large amount of weight, I recommend working with a trainer to target areas of concern. If this is not possible then slowly add working with weights or increasing repetitions of exercises.
Strength training for all major muscle groups should be done at least two times a week. Just work to a level that your body can tolerate without over doing it and slowly increase your strength training over time.
In the book Ideal Weights, I offer some suggestions for simple exercises that you can incorporate into your day.
The final questions: How many calories should I need to consume daily after menopause?
The number of calories a person consumes is going to be different for each person based on your activity level. The standard caloric intake for women is somewhere between 1,800 – 2,400 calories per day.
Learn more about how to understand your body mass index and base metabolic rate in this article to understand what is right for you.
It is important to remember that weight loss is going to be the last thing that will happen on your journey of getting healthier. Getting healthy and maintaining your ideal weight is not a two-week program. You need to improve your lifestyle to have lasting results.