Menopause causes hormonal changes that can make it more difficult to keep weight off, but you can't blame your excess body fat or the difficulty you experience when trying to lose weight on that alone. Weight gain is usually tied to lifestyle and genetic factors. If you are mostly sedentary, don't pay close attention to what or how much you eat and lack muscle tissue, you will likely experience an increase in body fat. Menopausal women can lose body fat with healthy weight-loss methods that include eating right and exercising.
Step 1
Talk with your doctor about your menopause symptoms. He can develop a treatment plan to address fatigue, dizziness, hot and cold flashes, muscle aches, joint pain and other issues. Treating these symptoms can give you energy and motivation to adhere to a workout plan.
Step 2
Control how much you eat per day. Eat smaller portions and eat slowly. Eat only until you curb your hunger instead of eating until you feel full. When you go to a restaurant, eat half the meal and take home the rest to avoid eating too many calories.
Step 3
Eat a low-fat, reduced-calorie diet that promotes weight loss. Focus on organic, plant-based foods, such as whole grains, dairy, fruits and vegetables. Choose lean protein options, like turkey, fish and skinless chicken.
Step 4
Participate in at least 150 minutes of moderate cardio exercise each week. Focus on exercises that you enjoy; try running, swimming, biking, tennis or an aerobics class. Add more cardio exercise as you gain endurance and strength.
Step 5
Perform strength-training exercises at least twice a week. You can include exercises for your entire body in each session or focus on your upper body one day and your lower body on the second training day. Complete one set of eight to 12 repetitions for eight to 10 different exercises during each workout.
Step 6
Sneak small bouts of exercise into your day to burn extra calories. Choose the stairs over the escalator or elevator, park farther away from your destination and walk to the furthest bathroom from your desk at work.
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