Ever wonder why the post-menopausal weight gain that settles around your middle is so tough to lose? One could say that weight gain for women over 50 starts a downhill slide that brings many other health issues, like high blood pressure, diabetes, poor posture, and breathing difficulties, which just makes us feel bad about ourselves.

So, what can we do to stop it? How do we get rid of it? Here are my top non-diet recommendations:

1. Stop beating yourself up about it. It’s got a lot more to do with hormones than willpower! What we did for exercise when we were 30 is VERY different than what we need at 60.
2. Do short bursts of High Intensity movement several times a day. So, maybe run up the stairs to change your clothes in the morning; that’s a short break of high intensity exercise. Or, you can set your watch timer and take a 5 minute break mid-morning to do this simple exercise routine with me!
3. Set aside the time for your meals! 4-6 small meals a day is NOT the way to go! Eating your three squares and waiting 3-4 hours between each meal is going to keep that weight off. Also, make sure that you fast for 12 hours every night. In other words, if you finish your dinner by 7 at night, don’t eat breakfast before 7 in the morning.
4. Stand as often as you can. Stand to read, or work on your computer, or watch the news. I stand at my kitchen countertop as often as I can during the day. My computer is sitting on the end of the kitchen counter right now, so I’m standing as I write this article. A review published in the European Journal of Preventive Cardiology examined studies on standing desks and found that a person who weighs roughly 143 pounds could burn as much as 54 calories a day by standing — instead of sitting — for six hours. Just for standing! You can add to that by walking in place, or do a little dance or jog for a few minutes each hour, or something else that you enjoy! Use your imagination. Have fun with this! You’ll be more inclined to keep it up.
5. Reduce your stress levels by learning meditation, or taking Tai Chi or Yoga. A 2017 studyis just one of many that show a connection between the stress hormone cortisol and belly fat. Cortisol causes a chain reaction in your body – producing more glucose so that you can run fast, turning off processes like metabolism and digestion, not needed for “fight or flight.” Then, when we don’t need that extra glucose to run away from danger, our clever body stores that glucose as belly fat so we can use it next time we face that tiger.

These are all very simple and easy to manage tips that you can implement without expensive equipment or restrictive diets, that can make a HUGE difference in the amount of fat around your middle. I advise my coaching clients to choose one of the above tips and start today. After a couple of weeks, pick another and do that for a few weeks. Taking one step at a time and gradually improving your health is the way to permanent success! YOU can do it!

If you are committed, and want to learn more of these simple strategies for losing that stubborn weight gain and taking control of your health, I’ll be offering my Mastermind on Weight Loss for Post Menopause Women on May 1^st at 1 pm Eastern. Join me live so you can ask questions, comment on what you’ve tried that didn’t work, etc.  Register today and mark your calendar for this important information.

Spring hiking is coming!

Here’s a video to help prevent back or knee pain when hiking.

Best of Health,

Kathi