To lose weight during menopause, Mache Seibel, MD, for Huffington Post suggests that women eat less meat and dairy and increase their intake of fresh fruits and vegetables. It is important to get 30 minutes of exercise daily, which can be separated into smaller increments throughout the day.
Desserts and sugary drinks should be avoided and replaced with healthier options, such as lemon water, advises Seibel. It helps to enlist the guidance of a certified nutritionist who is able to examine a woman's dietary habits and help construct a healthier shopping list. Women should work to remove junk foods from the home and supplant them with nutritious alternatives. Seibel recommends organizing the company of at least one friend or family member who can tag along for daily walks or go to the gym to help keep up motivation toward lifestyle goals.
WebMD encourages women to remain diligent about reaching and maintaining a healthy weight, as menopause slows the metabolism and can lead to several health complications, including diabetes, high blood pressure and heart disease. Exercise also helps older women minimize their risk of developing osteoporosis, depression, bowel complications and muscle loss. WebMD recommends incorporating weight training into a balanced fitness routine to boost the metabolism and retain bone density.