The bottom line Walking is a great form of exercise, and walking for 1 hour each day may aid weight loss and provide other health benefits. It’s effective because it helps you increase the number of calories you burn. At the same time, you’ll need to pay attention to your total calorie intake.

The following are strategies that can help people lose extra weight during menopause.

1. Increasing activity.
2. Eating nutrient-rich foods.
3. Making sleep a priority.
4. Considering alternative therapies.
5. Mindful eating.
6. Keeping track of food and weight.
7. Controlling portion sizes.
8. Planning ahead.

There’s no magic formula for preventing — or reversing — menopause weight gain. Simply stick to weight-control basics: Move more. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight.

July 11, 2012 — Losing excess weight by eating a low-fat diet filled with vegetables, fruits, and whole grains appears to help reduce or eliminate menopausal symptoms, according to new research. “Women who lost weight on a low-fat diet reduced hot flashes and night sweats,” says researcher Bette J.

Here are a few other tips that can help with weight loss during menopause or at any age.

1. Eat plenty of protein.
2. Include dairy in your diet.
3. Eat foods high in soluble fiber.
4. Drink green tea.
5. Practice mindful eating.

Some evidence suggests that estrogen hormone therapy increases a woman’s resting metabolic rate. This might help slow weight gain. Lack of estrogen may also cause the body to use starches and blood sugar less effectively, which would increase fat storage and make it harder to lose weight.

Foods for Losing Weight During Menopause. If you want to support your metabolic functions to lose weight during menopause, it’s a good idea to include some particular foods that are really good for this purpose, like: Lean meats (chicken, pork or turkey) Fish and seafood. Whole grains (oats, rice, wholegrain bread, etc.)

Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises, like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.

For best weight-loss results and overall good health, post-menopausal women should follow a simple whole foods diet filled with lean protein, vegetables, fruits, whole grains, nuts, legumes and seeds.

Menopause does not cause weight loss but rather weight gain because of the shift in the levels of female hormones like estrogen and progesterone. In fact, weight loss during or after menopause indicates other health conditions like diabetes or depression.