Weight Loss after menopause
- Lifting weights – building muscle can lead to more weight loss, because more muscle increases the basal metabolic rate, so that your body will burn more calories for all of the things it does. If you are sitting watching the TV, you can sit there and lift some hand weights. They are cheap to buy, and can definitely help. And if you don’t want to spend the money on it, there’s those cans in the pantry, lifting the cans, tightening the curves!
- Walking – move to lose, add walking to everyday life, walk rather than drive, perhaps commit to a particular number of steps walked every day, going for a walk rather than sitting down for a cuppa.
- Choosing better foods – snacks are so easy, aren’t they? And ladies who lunch (too often), can be ladies who gain more weight than they want or need. Being aware of what is good and what is bad, should be second nature to a woman sho is a mother, shouldn’t it? Not necessarily. As a mum, we may have strongly encouraged our children to eat fruit, which is a good thing for everyone, but the sugars in fruit can go toward keeping on the kilos you want off. Make vegetables a go to snack, not fruit so much, carrot sticks, broccoli, and green beans? A lovely low calorie snack is such vegetables, used to dip into unflavoured yoghurt, or spice the yoghurt up by mixing a little sweet chilli sauce through it. Yum!
- Lifestyle changes – when we’re younger, racing around being mothers, and keeping the house tidy when there are children there, means we’re working – house work is definitely work, and sometimes it can be exhausting! Often women have people in to do cleaning they no longer wish to do, which is fair enough, if you can afford to do that! But that housework may have been helping you to keep the weight down a bit.
It’s the ‘Use it or Lose it’ line turned over, to ‘Use it and Lose It’. The first refers to abilities you wish to hold onto, such as skills you have, or mobility, while the second refers to those unwanted kilos.
- It’s actually a thing, that after menopause, the weight starts heading toward the belly, rather than thighs and bottom, which, while a good thing, in some ways, is bad in actual health outcomes.
Who wants a fat bum? But looking into it, who wants a fat belly? No-one, that’s who. Our body might be holding onto the weight there, but our brains have to take charge here, and help us to do better, so our bodies can work better.
- For some, retirement leads to far less stress, for others, more, or little change. But most of us, once we are no longer heading off to work 9-5, 5 days a week, have more time available to explore new ways to spend our time. If we can, we should look to new ways that are calming, and easy, so we can wave goodbye to stress that may have been a regular thing when working.
If retirement and stress are there though, it’s time to look at those simple projects, knitting, crochet, can help with mindfulness, as can gardening. And of course being out in the garden can lead to a little digging, perhaps, or trimming and pruning various bushes and trees.
- And if you’re putting off your walking because of the rain, there’s always the fun of walking through the house, and the front and back veranda. If you walk briskly, up and down, around and around for a while, every now and then during the day, every day, the step walked all add up, and the benefits accrue!
And of course, in finer weather, walking up and down the streets near you can give you interesting ideas for your garden, and you may meet others there who turn put to be interesting people. Lose weight, gain a friend, perhaps!
- And if you don’t have a dog, did you know that Greyhounds can be lovely household pets? In South Australia, and other states, the is a program where racing greyhounds, on retirement from the track, are fostered in people’s homes, and taught how to manage household life, rather than the kennel life they’ve always known. These greyhounds need walking, and the people who take on a foster greyhound get great training and assistance, in their task of teaching their foster dog. Once the greyhound has learnt what it needs to know, a new forever home will be found for it, and the foster parent can get another one.
It’s a way to have a dog in the house, without having it being so much of a burden. You can take on a dog, then once it leaves, off you go to holidays, without the worries of finding somewhere to board a dog.
- And of course if greyhounds creep into your heart, maybe you’ll get one of your own, and there will always be a beautiful long legged creature there, needing a walk, so you won’t be able to be lazy, your greyhound will look at you with those big eyes, and you’ll both be up, and off on that walk! Both of you will be trim and terrific!