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A 3-week Plan to Lose Weight during Postmenopause

Postmenopause is the stage that come after menopause occurs. There are a number of symptoms that can accompany it, including osteoporosis, cardiovascular disease, and excess weight. How a woman takes care of herself in the previous menopause stages will generally determine whether these symptoms occur and how severely, but it is also important to take care of the body after menopause, too.

A 3-week Plan to Lose Weight during Postmenopause

Why Lose Weight?

Being overweight can add to the risk of developing cardiovascular disease and can also increase the likelihood of getting type 2 diabetes. Therefore, it is important to take steps to try and shed the pounds in the case of being overweight. Read on for a 3-week plan to lose weight during postmenopause.

The Basics

As with anyone trying to lose weight, in order to lose weight during postmenopause, it is important to eat less and exercise more. This is an easy principle, but is perhaps harder to carry out, especially in the postmenopause stage when energy levels are generally lower and it is more important to be easy on the joints. It is also important to ensure that you are getting the right amounts of nutrients and vitamins to ensure good bone health especially. The following plan to lose weight during postmenopause has been designed with the needs of the postmenopausal woman in mind.

Week 1

Take up one low-impact exercise class. This can include swimming, yoga, or dancing. Committing to this once a week will keep you motivated and make sure you exercise at least once a week, even if you happen to slip up on your personal exercise regimen. Read about exercise routine to lose weight.

When you go grocery shopping, make sure you are not hungry, and do not buy any junk food. Instead, buy a selection of colorful fruits for your fruit bowl and some other healthy snack foods. These can include hummus and vegetable sticks, low-fat yogurt, or dried fruit and nuts.

Week 2

As well as your weekly exercise class, it is important to develop your own exercise regimen at home, as it is important to exercise regularly for good bone health and to burn off calories. Try to commit to walking or riding your bike on at least two days this week.

If you have never been a breakfast eater, now is the time to start. Not only does skipping it mean you miss out on important nutrients, but it also makes you more likely to snack mid-morning. A healthy breakfast should contain protein and fiber, and is a great time to get in one or two of your minimum five fruits and vegetables a day. For example, you could eat:

  • A boiled egg with wholegrain toast, a glass of orange juice, and two kiwis
  • Porridge made with low-fat milk and topped with fruits of your choice

Week 3

Start gradually reducing the amount of salt you add to your food. If you cook with salt, reduce the amount until eventually you no longer use it in cooking. This is especially beneficial for postmenopausal women because high salt intake has been linked to higher blood pressure and osteoporosis. Food might taste bland at first, but it only takes a couple of weeks for the taste buds to adjust.

If you like to add sugar to teas, coffees, and cereals, then start gradually reducing the amount you add from this week onwards, with a view to eventually ceasing the habit altogether. This is an easy way to reduce your daily calorie intake.

Menopause can often lead to weight gain, and so a lot of women are left with the aftermath during postmenopause. Not only will following the plan to lose weight during postmenopause lead to a higher self-esteem, it will also help you avoid the chances of developing dangerous weight- and postmenopause-related conditions, such as osteoporosis and cardiovascular disease.

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Sources:
  • BBC Good Food. (n.d). Healthy snack recipes. Retrieved August 20, 2014, from http://www.bbcgoodfood.com/recipes/collection/healthy-snack
  • Consensus Action on Salt and Health. (n.d.). Myths and Frequently Asked Questions. Retrieved August 20, 2014, from http://www.actiononsalt.org.uk/less/faqs/index.html
  • Consensus Action on Salt and Health (n.d.). Why is salt bad for our health? Retrieved August 20, 2014, from http://www.actiononsalt.org.uk/less/Health/
  • Dubnov-Raz, G. , Pines, A. & Berry, E.M. (2007). Diet and lifestyle in managing postmenopausal obesity. Climacteric, 10(Suppl 2), 38-41. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/17882671
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