Losing Weight after Menopause

As a “seasoned” women, do you chafe at the trials of losing weight after menopause? Weight control can be harder during these years, since the rate of women’s metabolism after 50 apparently decreases by roughly 5 percent each decade. Hardly seems fair, does it?

woman on scales: losing weight after menopause

Fair or not, though, if losing weight after menopause is your goal, you may need to make some changes. But never fear: you can make those a step at a time.

No need for giant sacrifices; no need for prolonged and arduous physical effort. You can ease into all of this, instead.

Getting Started
As your first step, why not establish the approximate number of calories you need to maintain your present weight. Yes, I know you want to *lose* weight, but humor me, okay?

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.

Those you must ax each day in order to lose one pound a week, which may not sound like much. But even a modest (and fairly painless) pound a week adds up to 52 pounds a year! Just another example of the big results you can get from small steps.

You can achieve that reduction by not ingesting those calories in the first place (see counting calories to lose weight). You can also burn some through physical activity or perhaps use a combination of both. (Just for fun, even check out the vinegar tactic.) In time, you'll discover what works best for you.

More Yeggies
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 about these gems? Plus, by filling you up quickly, they can help you eliminate extra calories.

basket of vegetables: losing weight after menopause Read more about the charms of vegetables by clicking this link: The raw-vegetable diet: Not just for rabbits anymore!

Smaller Plates
You might also serve your meals on smaller plates. That way you’ll be less able, and possibly less inclined, to give yourself larger portions than you really need.

But if, despite smaller plates, you find yourself with more food than you want or need, Do Not “clean up your plate.”

I know, I know… such a course may be difficult for you. Perhaps you've developed some guilt around food—possibly stemming from your parents’ or grandparents’ experiences during the Depression and/or post-WWII 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 always store that food as leftovers for the next day or to put into “refrigerator” soup.

Not So Many Bites
From your virtuous smaller plate, try removing a single bite-size bit of food. Toss it, give it to your companion, save it for the aforementioned soup—whatever. Just be sure that it doesn’t end up in your mouth. We’re talking just one bite here, which is not really such a sacrifice. Then, maybe work up to another bite or even another. If you don’t dwell upon these bites, you probably won’t even miss them.

See how these little steps work? 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 on your way. Another win for the turtle!

Return to a Vegetarian Diet

Return to Getting in Shape Fast from Losing Weight After Menopause.