What Are The Best Way To Prevent Weight Gain After Menopause?

There's no magic formula for preventing — or reversing — menopause weight gain.

Simply stick to the basics:

1. Move more. Aerobic activity can help you shed excess pounds and maintain a healthy weight. Strength training counts, too. As you gain muscle, your body burns calories more efficiently — which makes it easier to control your weight.

For most healthy adults, experts recommend moderate aerobic activity, such as brisk walking, for at least 150 minutes a week .. BASICALLY 22 MINUTES A DAY 📣 of vigorous aerobic activity, such as jogging, for at least 75 minutes a week... Can you make yourself a priority for 22 MINUTES A DAY?

In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. My swear by this 📣

2. Eat less. To maintain your current weight — let alone lose excess pounds — you might need about 200 fewer calories a day during your 50s than you did during your 30s and 40s. Not fair but the truth 🤷‍♀️

To reduce calories without skimping on nutrition, pay attention to what you're eating and drinking. Be MINDFUL. 

Choose more fruits, vegetables and whole grains, particularly those that are less processed and contain more fiber. 

Legumes, nuts, soy, meat, fish or chicken are healthy protein options. Replace butter, stick margarine and shortening with oils, such as olive or vegetable oil. 

 3. Check your sweet habit. Added sugars account for nearly 300 calories a day in the average American diet. About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee tea.

Other foods that contribute to excess dietary sugar include cookies, pies, cakes, doughnuts, ice cream and candy. I suggest starting by limiting your ADDED SUGAR grams to 25 grams a day. 

 4. Limit alcohol. Alcoholic beverages add excess calories to your diet and increase the risk of gaining weight.

A banana is 105 calories.. A vodka soda is 65 calories...choose wisely 😂

5. Seek support. Surround yourself with friends and loved ones who support your efforts to eat a healthy diet and increase your physical activity. Surround yourself with people that give you the space to be better and cheer you on. I can find more much joy in a hand fun of friend fries with friends after a hike as carton of ice cream at home. 🤸🏼‍♀️🤸🏼‍♀️

Do you need my help?

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