How about just forgetting about weight loss in menopause?
Instead, focus on healthy habits. This is a strategy that’s working for my clients.
Here are some specific strategies, along with research backing their effectiveness…
Focus on Whole Foods
A study published in the American Journal of Clinical Nutrition found that diets rich in whole foods lead to better weight management and overall health (Mozaffarian et al., 2011). A focus on protein and fiber is helping to provide direction without too much overwhelm.
Awareness of Hunger Cues
Paying attention to hunger and fullness can prevent overeating. A study in Appetite indicated that mindful eating practices help individuals lose weight and maintain weight loss (Mason et al., 2016). Daily mindful eating prompts helps clients connect the dots between patterns, eating habits and satisfaction.
Avoid Distractions
Research published in the American Journal of Clinical Nutrition supports the idea that eating without distractions, such as watching TV or using smartphones, can lead to greater meal satisfaction and even aid in weight loss. One study highlighted by Harvard Health Publishing found that distracted eating often results in overeating because individuals are less attentive to their food intake when multitasking.
Maintain a Regular Eating Schedule
Eating at consistent times can help regulate metabolism and prevent binge eating. A study in Nutrition and Healthy Aging found that regular meal patterns can help maintain a healthy weight (Klempel et al., 2013).
Prioritize Sleep
Research has shown that inadequate sleep is linked to weight gain and obesity (Cappuccio et al., 2008). Sleep affects hormones that regulate hunger, increasing cravings for unhealthy foods.
Mindfulness and Relaxation Techniques
Practices such as yoga, meditation, or deep breathing can reduce stress and emotional eating. A systematic review in Health Psychology found that stress management techniques can lead to weight loss and improved eating habits (Sinha et al., 2016).
Cardiovascular Activity
Engaging in aerobic exercises (like walking, running, cycling) for at least 150 minutes a week is recommended. A meta-analysis in Obesity Reviews found that aerobic exercise significantly aids weight loss and improves health markers (García-Hermoso et al., 2021).
Strength Training
Incorporating resistance training at least twice a week can help build muscle, which increases resting metabolic rate. Research shows that strength training contributes to fat loss and muscle gain (Kelley & Kelley, 2009).
In fact, focusing on other health outcomes results in greater weight loss than focusing on weight loss alone.
A relevant study is a systematic review and meta-analysis conducted by Nazanin Khasteganan and colleagues, which compared “health, not weight loss, focused” (HNWL) programs with conventional weight loss (CWL) programs. The findings indicated that while there were no long-term significant differences in improved cardiovascular disease (CVD) risk factors between the two types of programs, HNWL programs resulted in greater improvements in body satisfaction and restrained eating behavior compared to CWL programs.
The study highlighted that HNWL programs, which emphasize overall health and well-being through dietary changes, physical activity, and psycho-social support, were associated with improved health outcomes, including the total cholesterol-HDL ratio, and long-term weight loss, although the latter did not reach statistical significance. This suggests that focusing on broader health outcomes can be more beneficial than solely concentrating on weight loss, which is often linked to issues like weight cycling and limited long-term success in weight maintenance.
This research underscores the importance of a holistic approach to health that prioritizes well-being over just weight reduction, leading to more sustainable lifestyle changes and better health outcomes.
I can help you find the habits that yield the most health benefits with the least effort…Let’s talk!
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