Is there a "Magic Formula"

As we get older, we may notice that maintaining our weight can become more difficult. In fact, many women gain weight around the menopause transition. But what can you do? First, you need to start paying attention to what you are eating and form new healthy eating habits, and then we need to incorporate an active lifestyle and learn how to relax and enjoy life.

Did you know that menopause weight gain can have serious implications on your health? Excess weight, especially around your midsection, increases your risk of many issues, including:

• Breathing problems

• Heart and blood vessel disease

• Type 2 diabetes

Excess weight also increases your risk of various types of cancer, including breast, colon, and endometrial cancers.

So what's the best way to enter menopause and prevent weight gain or what can we do to lose the weight we gained?

Move more. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight. As you gain muscle, your body burns calories more efficiently — which makes it easier to control your weight. We recommend you move your body 30 minutes a day, find something you enjoy doing, and get moving.

Eat slower. Be mindful and pay attention to how food makes you feel. Choose more fruits, vegetables, and whole grains, particularly those that are less processed and contain more fiber. Look for grass-fed, nitrate-free, hormone-free when choosing meat and avoid shortening, vegetable oils and processed foods. Use olive oil, avocado or coconut oil as alternatives to the vegetable oils and learn to make your own dressings for salads.

Check your sweet habit. Added sugars account for nearly 300 calories a day in the average diet. About half of these calories come from sugar-sweetened beverages, such as soft drinks, juices, energy drinks, flavored waters, and sweetened coffee and tea. Other foods that contribute to excess dietary sugar include cookies, pies, cakes, doughnuts, ice cream, and candy.

• Limit alcohol. Alcoholic beverages add excess calories to your diet and increase the risk of gaining weight.

• Seek support. Surround yourself with friends and loved ones who support your efforts to eat a healthy diet and increase your physical activity. Better yet, team up and make the lifestyle changes together.

Remember, successful weight loss at any stage of life requires permanent changes in diet and exercise habits. Commit to lifestyle changes and enjoy a healthier you.