by Elena H.

Created on: August 18, 2007

Losing weight when you are post-menopausal is especially hard. One of the reasons is that the metabolism drastically slows down after menopause. My husband jokingly tells me that "my fire has gone out". (He is referring to my complaints about burning calories. He knows better than to imply it for any other reason.) I haven't found an easy fix. I'm still working on the last 20 lbs, but here are a few tips that I know to be true.

1)Because our metabolism is slower, our exercise level must increase. This is a really hard one, but the truth is if we do not burn more calories than we take in, we will not lose weight. I am trying to walk on the treadmill at least 30 minutes a day,

2)Low fat/sugar free foods are not the answer. They are only part of the answer. My pantry is stocked with everything low fat and sugar free, but I try to watch how much of these foods I eat and I try to remember that even low fat and sugar free (usually means higher carbs) calories count.

3) Try to limit those "special occasions" when we feel we've just gotta splurge. I try hard on this one, but it is probably the one I fail at the most. For me, they come way too often. There is always a birthday, anniversary, holiday, special weekend-the list goes on and on.

4)Substituting low fat flavored yogurt is a very good alternative to dessert. Fruit is a good substitute. Frozen grapes are very refreshing (in the summer).

5)Make sure you get enough protein. Although, I don't follow the Zone diet exactly, the premise is sound. You will burn more calories and build more muscle (for a lower BMI (body mass index) if your diet contains enough protein. Adding one of the tasteless protein powders to food that has enough moisture to dissolve it can help to supplement your protein.

6)Drink lots of water-at least 8 full glasses a day.

7)Cut fried foods from your diet and grill or pan-fry with only cooking oil spray in the pan.

8)I use Splenda and find that it is a good substitute for sugar and has a better taste than some of the other substitutes.

9)For those times, when you just have to have chocolate, try Ghirardelli dark chocolate.I find that I can limit myself to one(55 calories).

10)Try foods/desserts/snacks that state they are safe for diabetics. They are lower in carbs and usually have sugar alcohol instead of sugar. It metabolizes slower than sugar and is not as caloric as other sugars.

These are a few tips that worked for me when I lost approx. 25 lbs. about a year ago. I have picked the tips up over the time I have been working at losing weight and did not use any source while writing this article. I need to lose another 20 lbs. to be at goal weight and once again, I am trying to put the tips into practice. Since I really don't believe in luck, wish me commitment!

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