Weight loss: How women over 50 can lose weight – 5 easy steps with no exercise required

Weight loss advice shared by Steve Miller in 2019

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Menopause can be extremely difficult and debilitating for some women, and many find their clothes get tighter and it’s harder to combat that extra weight gain. Steve Miller, the diet expert behind Fatnosis has created an SOS Menopause Weight Loss Plan with five easy steps for anyone currently struggling with their weight. 

Steve began: “I have learnt over the last 20 years supporting people to lose weight, that many ladies understandably struggle when trying to lose weight during menopause. 

“The UK has been very good at talking menopause weight gain theory but has failed to be more proactive in delivering solutions to help struggling women keep the scales happy.

“Women need and deserve to know what they can do to manage menopause weight gain, as opposed to knowing more as to why they are like they are. 

“The emotions experienced during menopause are vast, with many reporting that they feel depressed, anxious, agitated and a sense of loss, feeling that the good years are over. 

“This is particularly important to understand, because emotions have a direct impact on what and how much individuals eat,” he added. 

The diet expert has created a five point menopause weight management plan. 

1. Reframe Doom Thinking 

Steve explained: “Have you found yourself feeling low because you feel life is changing for the worse? 

“First, let me reassure you by telling you that such thought is experienced by many ladies. 

“But I want to be direct with you. I want you to let go of that thought process because trust me, your 40’s, 50’s, 60’s and beyond are the best decades to live. 

“Delete immediately from your mind the ‘I am now a frump and life is over’ and turn it into ‘I can now be even more fabulous because the best decades are ahead.’” 

2. Do A Nutritional M.O.T 

Steve said: “Over the years I have carefully monitored the nutritional intake of clients struggling with their weight because of menopause. 

“It won’t come as any surprise to you to confirm that good healthy food helps most. Specifically, this includes: 

a) Foods to increase fibre intake such as pears, strawberries, carrots, broccoli, kidney beans, chickpeas, and sweet potatoes.

b) Foods that contain zinc including red meat, eggs, seeds, nuts, and dark chocolate.

c) Foods that contain magnesium including spinach, nuts, seeds, fish, avocados, tofu, and bananas. 

d) Foods with good vitamin C levels including oranges, kale, blackcurrants, yellow peppers, broccoli, and sprouts.

e) Miscellaneous foods including chicken, pumpkin seeds, soybeans, chickpeas, and lentils.

“Make an adjustment to your own diet by including as many of the foods listed above that you can. 

“But remember to live 80-20, eating healthily for 80 percent of the time, and enjoying a bit of what you fancy for the remaining 20 percent. 

“That way, you won’t be denying yourself and it won’t feel like a rigid diet. 

“Don’t hang about, start making the adjustments today because tomorrow often never comes.” 

3. Manage Emotional Eating  

Steve continued: “Menopause can trigger an array of emotions including sadness, anger and fear with some ladies also experiencing a heightened state of anxiety and depression. 

“This can lead to emotional eating as food becomes a comfort, helping to desensitise any negative emotion. 

“There are several creative ways to manage emotional eating. 

“First, become aware of the triggers, listening to your emotional changes. 

“As soon as a negative emotion arrives it is important to interrupt it. Do this by imagining an SOS sign in your mind, and then deliberately smile to help immediately change your state, perhaps even laughing as you do it. 

“Once you have done this, take your mind into something that makes you feel joy such as looking at the next holiday destination online or perhaps calling a friend that makes you laugh.

“Secondly, use self-hypnosis daily to help relax your mind and condition your thinking. 

“Do this by finding somewhere quiet, sit in a comfortable chair, close your eyes and mentally relax each muscle group slowly. 

“Then mentally countdown ten to one, again slowly and with each descending number imagine becoming ten percent more relaxed. 

“As soon as you reach number one, plant positive suggestions into your mind such as ‘I am calm and at ease’. 

“Finish by counting from one to 10, opening your eyes at eight and becoming fully alert at 10.

“Self-hypnosis is an excellent tool so consider consulting a professional Hypnotherapist to teach you the technique.” 

4. Champion Your Confidence Daily To Manage Cravings 

Steve added: “Given many ladies lose confidence during menopause, it really is important to boost your confidence and self-esteem daily so that you don’t cave into cravings to fill a confidence void. 

“As soon as you get up in a morning make sure that you walk tall and look up, imagining yourself super confident. 

“Consider taking a cold shower because research suggests that this boosts a positive mood and will help you to start the day feeling positive about yourself. 

“And finally, boost your confidence by thinking back to a time that you felt confident and proud, experiencing the feelings you had back then.” 

5. Use Self Hypnosis To Manage Hot Flushes

The expert explained: “A recognised symptom of menopause is hot flushes which can be described as short sudden feelings of heat, usually in the face, neck and chest. 

“The good news is that using self-hypnosis can help you to manage hot flushes as they occur so that you remain calm and soon return to coolness. 

“As soon as you are aware a hot flush is occurring, take a few deep breaths and if safe to do so, close your eyes, allow yourself to calm, and picture in your mind a heat control dial that is turning the heat down. 

“Then immediately imagine a freezer door opening and the sudden coolness of the air calming the intensity of the heat. 

“I recommend you practice this because not only will it help you to control the intensity of hot flushes, it but will also support you emotionally, ensuring you don’t use food and drink to for comfort.” 

Steve finished with: “So, there you have it. Weight gain does not have to be a continuous upward struggle for those experiencing menopause. And trust me, your life is entering an amazing new beginning, so keep seeing it that way.” 

About Steve Miller 

Steve Miller is the UK’s straight talking weight loss expert, TV Presenter and founder of Fatnosis. Over 20 years, he has supported thousands with his unique approach to weight loss that combines 80/20 meal planning, hypnosis and motivational interventions. 

He has published four books and presented the hit TV show Fat Families on Sky 1, as well as presenting on mainstream TV in Holland. 

Steve is regularly seen contributing to news items in his bold, straight talking down to earth, warm imitable style. 

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