How Not to Gain Weight During Menopause

How Not to Gain Weight During Menopause

I am well into the menopause. I can tell this by my age (52) and other definite signs which you probably know if you're reading this article. I'm writing this since I have managed to move into menopause without gaining weight and I would like to pass my good fortune onto others. Yes, I am lucky with my nutrition and dietetics background but since I am moving through menopause without gaining a pound, let me tell you how I have achieved this. I am a busy woman in my fifties and don't often find time to visit the gym. If I needed to lose weight I would have to be working out much more than I do now. However, to simply maintain my weight this is my exercise regime:

• I run up and down the stairs as often as I can fit in to my day. There is always something to take up or bring down.
• I'm in the car quite a lot transporting my children or my mother for whom I am a carer. Therefore I contract my abs and other muscle areas I am concerned about whilst I am driving.
• Do you know the Alexandra technique where you are always standing tall and concentrating on the ways in which you move, such as when sitting down and standing up? I apply a similar technique, so that when I remember, I pull in my abs, pelvic floor muscles and glutes.
• When standing up to do housework such as ironing, cooking or washing the dishes, try to remember to get some exercise in by contracting muscles. With practice you can isolate muscles and exercise them whilst doing other tasks.
• When there is time I do my basic exercise routine which is stretches, leg raises, kicks and squats, push ups, sit ups.
• I love Tai Chi and yoga.
• Having studied nutrition and dietetics, eating a healthy diet is second nature to me. However, on working with hundreds of overweight and obese clients, these are my main guidlines for staying or becoming slim and trim.

I'm so happy that I can fit keeping in shape into my everyday routines.

These are the guidelines I would like to pass on for not gaining weight during menopause which may also help those with a few pounds to lose.

1. Calorie intake: Yes you need to reduce your calorie intake if you wish to lose weight but do not put yourself into starvation mode by eating a very low calorie calorie diet for any longer than a possible kick-starting 7 days. Watch your health by speaking with a doctor or qualified dietitian before making significant changes to your dietary intake.
2. Protein intake: To ensure your body's healthy functioning, make sure you that you eat sufficient protein containing foods. In addition to the well known protein containing meat and fish; vegetarian protein containing foods such as nuts, beans and pulses, Quorn and soya products give a healthy alternative. Unless your diet is vegan (which can be very healthy if done properly), milk products and eggs are good protein sources. I have stayed very healthy on a vegetarian diet since I was in my twenties.
3. Carbohydrate intake: Drastically reducing your carbohydrate intake will cause weight loss but you will be losing weight by losing water which cannot continue forever, not by losing fat which is the weight you might want to lose. High fibre carbohydrates such as beans, pulses, whole grain cerealsand fruit contain other healthy nutrients such as vitamins and minerals. I enjoy plenty of these in my diet. On the other hand, some carbohydrate foods such as sugar and white flour products can be called empty calories.
4. Fat intake: All fatty food and oil is high calorie. Low calories diets used to be always low fat. However there has been a lot of debate about good fat and bad fat. Olive oil and rapeseed oil provide monounsaturated fats which is cholesterol lowering and healthier than saturated fat from animal products and trans fatty acids formed in high temperature cooking such as deep fat frying and manufacturing processes. Fatty fish such as tuna and salmon contain healthy fats which are good for the heart and brain. I enjoy plenty of olive oil in my diet. Especially in salad dressing with Balsamic vinegar and French mustard.
5. Vitamins and minerals: Getting all the nutrients essential for a healthy diet means eating a varied diet containing plenty of fruits, vegetables, low-fat dairy products or vegetable alternatives.
6. Drinks: Drink plenty of water. Alcohol is high in empty calories so cut down and have only as a calculated treat. I love drinking plenty of decafeinated green tea.

As well as exercise and dietary advice, my guidance for not gaining weight during menopause would include aiming for a positive and youthful mindset. Be a good friend to yourself.

I wish you well,

Andrea