Feb 25 2024 13 mins 1
Actionable strategies for weight loss during menopause, focusing on the importance of balanced nutrition and tailored exercise routines.
Key strategies include:
- Balanced Nutrition: Emphasizing whole foods, lean proteins, healthy fats, fruits, and vegetables. Highlighting the need for calcium, vitamin D for bone health, and high-fiber foods to manage blood sugar levels.
- Mindful Eating: Importance of portion control and understanding hunger and fullness cues. Adjusting caloric intake to match the reduced energy requirements of menopausal women.
- Specific Dietary Recommendations: Including calcium and vitamin D-rich foods, managing blood sugar with high-fiber foods, and incorporating antioxidants through berries and green tea.
- Exercise Routines: Combining aerobic activities (like walking, swimming, cycling) with strength training to maintain muscle mass, boost metabolism, and support bone health. Recommends 150 minutes of moderate aerobic exercise weekly, with strength training three to four times a week.
- General Activity: Encouraging an increase in daily steps to at least 10,000, aiming for more to support weight loss efforts.
Julie's approach is comprehensive, tackling both nutrition and physical activity to help women navigate menopause successfully. She advocates for making informed, mindful choices that support overall well-being and weight management during this life phase.
For more information and resources, visit JulieLohre.com & FITBODY.com
