Question asked by Julie Semento 1929 days ago

Post Menopausal Weight Gain...best dietary advice/ daily calorie amount & best exercise plans

With hormonal imbalances and changes what is the best diet/meal plan, specific top foods to include daily and best exercise types and amount of exercise per week for post menopausal women.

 

Answers (5)

Answered by Martin Petrofes 1929 days ago
MemberVerified
0
The best dietary advice would be to consult a registered dietician. Everyone has things that will make dietary selections different and there are some small changes that can make a big difference for each person. When I want to accomplish something that I don't have the skill or will to do, I hire a professional. Many times people aren't getting anywhere because they don't have the necessary information or guidance. People waste a great deal of time and money in an effort not to waste time and money.

Keeping a food log and being completely honest about what you are eating is another good starting point. Many times our natural emotional response to eating will allow for rationalizing of not including everything in a food log. I have had clients not record the additon of butter to vegetables because it was "just a little for flavor", but then find that in a week they consumed an entire pound "for flavor". It will also help the dietician should you decide to meet with one. People also buy food that isn't worth eating. Chips and sode, etc. out of habit or cravings. By breaking that habitual purchasing, you can't eat what you don't have on hand. Finding ways to switch out poor choices for better choices is also helpful.

I recommend the same thing when it comes to exercise. Find a fitness professional to guide you. There is no one perfect exercsie plan for everyone. Current fitness, past injuries, personal preferences, etc. all make designing an exercise program a very individualized process. Many of my clients come to me because they hurt themselves using a video exercise program or tried to copy someone at the gym. Having someone guide you in your exercise program is another way to get it right, right now. And not waste time and money.
Answered by Christine Hales 1929 days ago
MemberVerified
0
Hi Julie,

Your question is a very good one--and one that is best answered by a professional who knows you and your medical history who can give you a detailed plan. With the hormonal changes in menopause comes increased health risks (such as cardiovascular disease, cancer, osteoporosis, etc.), so it is wise to consider how to best take care of yourself through diet and exercise plans.

That being said, there are a number of good resources here at IDEA on this topic that will give you great information. Here is one general article on nutrition and I know there are a few more:

http://www.ideafit.com/fitness-library/good-nutrition-golden-years

I'll search for a few more for you...

Christine
Answered by Christine Hales 1929 days ago
MemberVerified
0
Also, I've read a lot of wonderful material from
Dr. Jade Teta--an integrative physician, naturopath, and personal trainer (who happens to be an IDEA presenter). He presents a lot on the scientific side of female hormones and his material is worth reading. Here is a good one from him:

http://www.metaboliceffect.com/menopause-weight-gain/


Also, another thing to consider with regard to exercise (make sure it includes cardio, strength training, and flexibility) is making a mind-body connection and adding a relaxation factor to the mix. This may help in balancing hormones which can aid weight loss (try a search on cortisol and insulin hormones).

http://www.ideafit.com/fitness-library/mind-body-practices-benefit-postm...

Again, these are general pieces of information and not specific to you, but I've found them extremely beneficial to me and my client population.

Christine

Answered by Sue D'Alonzo 1926 days ago
MemberVerified
0
As personal trainers it is beyond our scope to give out diets/meal plans
As a Health Coach we can guide and advise our clients towards setting realistic goals.

Postmenopausal women are a very specific population with very personal and diverse issues.

There is no BEST as we are all individuals with various needs. I would talk to my doc and seek alternative methods such as acupuncture, stress reduction techniques and read read read all the research, then determine what works best.
Answered by Jack Thomas 805 days ago
0
Hi Julie , i was going through an article and thought of sharing it here https://www.usehealthtips.com/top-10-benefits-daily-exercises/

Add Answer