Do you find losing weight after menopause a daunting task? If yes, that's hardly surprising, as a woman’s metabolism
after 50 is said to decrease by roughly 5 percent each decade. So we have to put up with that besides the other stuff we have to deal with as the years pass? Who set that one up?
Still, it is what it is. And if your own "is" calls for carving off pounds, you may need to make some changes. And at first thought, perhaps one or two of those might seem a bit tedious.
But here's good news: instead of making giant sacrifices and engaging in prolonged and arduous physical effort, for example, you can do your tweaking gradually instead. (Remember who's the decider here, right?)
For shedding physical menopausal "baggage," three promising steps
come to mind: monitoring your overall caloric intake, adding more
vegetables and a few fruits to your diet (this is a big one), and finding ways to eat a bit less. Let's look
A positive first step would be to establish the approximate number of
calories you need to maintain your present weight. Yes, I know you want
to lose weight, not simply maintain it, but humor me. To find your own calorie, requirement, just click on this link: losing weight after menopause.
After keying in your height, present weight, and level of activity, you’ll have your personal baseline. From that number, deduct 500 calories. If you ax those each day, you can possibly lose one pound a week. Doesn't sound like much, but even a modest (and fairly painless) pound a week adds up to 52 pounds a year. And that ain't too shabby.
How to do it? One way is to not ingest "the 500" in the first place (see counting calories to lose weight). You can also burn some with physical activity or perhaps a combination of both. In time, you'll discover what works best for you.
Another step? Add more vegetables to your diet. Although they require
some preparation even for eating raw, veggies are one of the best foods
around for losing weight. Fiber, vitamins, generally fewer calories:
what’s not to like?
Plus, by filling you up quickly, they can help you eliminate extra calories. So, fruits and veggies aren't just for rabbits...if such a thought happens to be a holdover from your childhood.
Right, easier said than done, but here are a few ways you might be able
to trick your body into going along with this particular step:
Use Smaller Plates
If you serve your meals on smaller plates, you’ll be less able and even perhaps less inclined to give yourself larger portions than you really need. Even if it sounds just too simple, maybe absurdly so, why not give it a shot? It sometimes works pretty well.
When You're Full, Stop Eating
If, despite smaller plates, you find yourself with more food than you want or need, Do Not “clean up your plate.” Uh-huh, I know how difficult such a course may be for you. Perhaps you've even been guilted about food somewhat—possibly stemming from your parents’ or grandparents’ experiences during the Depression and/or WWII-related rationing, or simply from knowing that too many people go without.
Thus, you may find it almost impossible to "waste" food. Still, one of the secrets of losing weight after menopause is to behave (with food) in a way that your parents/grandparents and even you yourself might consider wasteful. But remember that you can store that food as leftovers for the next day or for ingredients of a tasty soup in a day or two.
Deduct a Bite
Here's another trick. From your new smaller plate, try removing a single bite-size bit of food. Toss it, give it to the pooch, save it for the aforementioned soup—whatever it takes to keep that bite out of your mouth. After all, we’re talking just one bite here, which isn't really such a sacrifice. Then, maybe work up to another bite or even another; if you don’t dwell upon them, you may not even miss those bites.
So, you see how effective these little steps can be, right? With very little deprivation, they ease a lot of calories out of your diet. If you then add in some moderate exercise, you'll be well on your way to a slimmer bod...and creating another win for for the turtle approach (a.k.a. "turtle tracks).