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Looking to lose weight during menopause? You’re not alone. Many women gain weight during this time, due to hormonal changes, a slowdown in metabolism, and a decline in muscle mass. But there are things you can do to fight back. Here are 10 tips for losing weight during menopause that really work.
1. Cut calories
To lose weight, you need to take in fewer calories than you burn. This may require some trial and error to find the right balance, but a good starting point is to reduce your calorie intake by 500 per day.
2. Eat more protein
Protein helps to keep you feeling fuller for longer, and it also helps preserve muscle mass as you lose weight. Aim to include protein at every meal, and choose lean sources like chicken, fish, and tofu.
3. Avoid sugary and high-fat foods
Sugary and high-fat foods are often high in calories and can contribute to weight gain. Avoid or limit these foods as much as possible.
4. Eat more fiber
Fiber is another nutrient that helps with weight loss. It helps to keep you regular, helps control blood sugar levels, and can make you feel fuller for longer. Good sources of fiber include beans, whole grains, and vegetables.
5. Drink plenty of water
Water is essential for weight loss (and good health in general). It helps to keep you hydrated and can help fill you up before meals.
6. Avoid calorie-dense alcoholic drinks
Calorie-dense alcoholic drinks, like mixed drinks and wine, can quickly add up. If you drink alcohol, stick to light beers or wine spritzers.
7. Get moving
Exercise is important for weight loss and overall health. It helps to burn calories, build muscle, and improve your mood. Aim for 30 minutes of moderate-intensity exercise most days of the week.
8. Get enough sleep
Sleep is important for weight loss (and good health in general). When you’re well-rested, you’re more likely to make healthy choices and have the energy to exercise.
9. Manage stress
Stress can lead to weight gain. To manage stress, try to get regular exercise, spend time with friends and family, and do things you enjoy.
10. Talk to your doctor
If you’re having trouble losing weight, talk to your doctor. They can help you create a plan that’s right for you and may be able to prescribe medication to help with weight loss.