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06.04.2016
Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. How to lose weight during menopause?WHAT FACTORS MAKE WOMEN GAIN WEIGHT DURINGTHE MENOPAUSE?Many women find that despite no change in eating andexercise patterns during their middle years, they still go onto gain weight.
There are steps which can be taken prior to the menopause to ensure that no extra weight isgained. Clipping is a handy way to collect and organize the most important slides from a presentation. During the second half of the week, cut both in half and replace screen time with brisk walks in the park or around your neighborhood. Now that you have made your meals healthier, cut down on snacking, and included brisk walks, it's time to up the exercise. Since serotonin and endorphins are released in these activities, they make you happy and relaxed.
It can always help to have a friend embark on this journey with you, but overall, it is a personal one. Cravings for unhealthy foods may increase during menopause as a woman's stress levels increase and she seeks ways to manage this problem.
Weight gain during menopause is largely due to the hormonal imbalance your body will experience during this period.
Feeling stressed or overwhelmed can sometimes lead us to make unhealthy decisions around our food and neglect our self-care practices.  While I know all too well how easy those habits are, my goal for you during this season is to reduce your stress and focus on the excitement of holiday time, so that you are able to take better care of yourself. Here are some simple ways to help you reduce stress and prevent weight gain around the holidays.
When we are in a high stress mode our body shuts down the digestive process, not too mention the disruption it causes to our emotional and spiritual state.  Slowing down is the key to healthy eating and reducing our stress.
Cultivating an “attitude of gratitude” has been linked to better health, sounder sleep, higher long-term satisfaction with life, less anxiety and depression, and kinder behavior toward others, including romantic partners. Our weekly newsletter is packed with special messages from Joe, exclusive recipes, giveaways, and more!


This is often followed by futile attempts tolose weight during menopause due to a lack ofunderstanding of what has caused the weight gain in thefirst place.During the perimenopause (the time preceding a womanslast period) the body slows down its production of keyreproductive hormones such as estrogen. Although it requires dedication and commitment, it gives back wellness of body, mind, and emotions. The foods, activities, and hobbies explored can keep your weight in check during this difficult transition in your life. During Monday, Tuesday, and Wednesday, keep track of unhealthy foods like chips, sugary drinks, and sweets that you eat. Instead of deep fried goods, lightly panfry your tofu with some potato and veggies with a tablespoon of extra virgin olive oil for a healthy crunch.
Also, go for whole grains like quinoa, brown rice, and oats, instead of white breads and pastas. It is a good idea to absorb these feelings afterwards through a 15 minute meditation session. If you really need something sweet, allow yourself one dark chocolate bar a week and eat a square when you get a sweet craving. When we are prepared we worry less about running out of time and are able to focus on staying present.
It can help you lose weight, reduce your stress, enhance your immune system and make you feel better about yourself. Erica received her training at the Institute for Integrative Nutrition and as a certified holistic health counselor she empowers her clients to transform their lives through healthy eating and mindful living. This hormoneplays a very important role in controlling health and energylevels, as well as moods.
Also, note how much time you spend in front of a screen, whether it be computer, television, or cellphone. Otherwise, it may be better eat only half of the meal, as restaurant portions tend to be unnecessarily large in the U.S. Those moments when you reach for an apple instead of a cookie, or stand up and walk instead of staring blankly at a screen, are empowering and turn positive habits into a lifestyle.


Some ways to help yourself get slow are practicing yoga, being out in nature or simply focusing on your breathing. Some ways to help prepare for the holidays are to do your shopping early, never go to a party on an empty stomach, bring a healthy dish with you and don’t over extended yourself and be afraid to say no. It will not only improve your health, but enhance your life.  Begin with a gratitude journal and write 3-5 things you are grateful for everyday! I encourage you to find a movement that you enjoy such as; dance, yoga, walking, running, spin class, boxing, martial arts, etc.
She knows firsthand what it’s like to struggle with always wanting to be a different size and has felt the pain and frustration of living a morbidly obese life. Although most of usalready know this, it is still not easy to lose weight!Any diets which promise very fast weightloss are just not sustainable in the long term. In fact, obesity can worsen other symptoms like hot flashes, mood swings, and loss of libido. Switch it up between bicycling, swimming, walking, jogging, elliptical, and even dancing – whatever you prefer.
Begin by taking a breath before you eat, say a word of thanks, smell your food and really experience the textures and sensations in your mouth. She believes that diets don’t work and that true health is achieved when we create complete harmony with the mind, body, and spirit. Muscle massnaturally decreases as we age and as muscle burns up morecalories than fat, our calorific requirement naturallydecreases.
The natural lowering of energy levels can meanthat stamina is reduced so aerobic exercise may not bequite as strenuous as before. Well I am here to tell you that nourishment is the best holiday gift you can give yourself.



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