Before you start, ask your doctor to assess your health, identify any underlying conditions or meds that may affect weight loss. For example, beta-blockers for high BP, diabetes medications, and many over-the-counter meds can cause weight gain. Get substitutions from your doctor if you think your meds are causing you to pack on the kilos
To manage perimenopause, the transitional phase leading to menopause, focus on a good approach that includes regular exercise, a balanced diet, stress management, and hormone-specific therapies/supplements if recommended by your doctor
Adopting a balanced and nutritious eating plan is key for weight loss. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Opt for portion control and mindful eating to prevent overeating and ensure you re meeting your nutritional needs
Drinking enough water throughout the day is crucial. Water helps with digestion, reduces cravings, and supports overall bodily functions. Drink at least eight cups of water daily and adjust intake based on individual needs and activity level
Muscle mass and function start declining at 40. Regular exercise is vital for weight loss and overall well-being. Engage in a combination of cardiovascular activities, such as brisk walking, swimming, or cycling, and strength training exercises to build lean muscle mass
Reduce sedentary behaviours, such as excessive screen time. Limit the time spent sitting or engaging in activities that involve extended periods of inactivity. Instead, find opportunities to move throughout the day, such as taking short walks or stretching breaks
Reduce refined carbs and sugars. Opt for complex carbs like whole grains, legumes, and veggies, which provide sustained energy and essential nutrients. Minimise consumption of processed foods, sugary snacks, and beverages