How To Lose 10 Pounds After Menopause

Sleep disruptions like hot flashes, anxiety, and snoring are more likely to occur after menopause, thanks to fluctuating estrogen levels. According to the National Sleep Foundation, 61% of postmenopausal women report insomnia symptoms. And a study by the Endocrine Society shows that losing as little as 30 minutes of sleep over the course of 12 months can increase obesity risk by 17% and insulin resistance by 39%. "Sleep deprivation impairs good metabolic balance," says Elissa Epel, PhD, a professor in the department of psychiatry at the University of California, San Francisco. Which means that crappy sleep causes insulin spikes and an increase in the release of hunger-inducing peptides, causing you to eat more once you wake (roughly 300 additional calories per day, according to the American Journal of Clinical Nutrition). And when you're tired, you're probably not going to be all that active.

If you have trouble settling down enough to get 7 to 9 hours each night, try getting more magnesium before bed, which has a calming effect. Bananas or nuts are a good bet, or try a supplement. To prevent night sweats, avoid caffeine, alcohol, and spicy foods, says Pinkerton, and consider setting up a bedside fan, place an ice pack under your pillow, and avoid down comforters, which trap heat. "You want to start the night cool," she says. (Here are more ways to deal with menopausal fatigue.)

After menopause, lower estrogen levels can leave you feeling sluggish, so you're more likely to be sedentary and miss out on health benefits like a revved up metabolism, improved heart health, increased fat-burning muscle mass, reduction in stress, and better sleep quality, says Pinkerton.

And you don't even have to hit the gym every day. Pinkerton suggests just 30 minutes of exercise three times per week. "That could be 10 minutes three times per day for 3 days, or 5 minutes six times per day for 3 days," she says. And while swimming and biking are great for the heart, these activities don't counteract bone loss. "Following menopause, women can lose up to 20% of their bone mass," says Pinkerton. So focus on weight-bearing activities that build bone—think walking, hiking, tennis, dancing, or climbing stairs.

"Excessive stress and exposure to the stress hormone cortisol can increase belly fat," says Epel. And unfortunately, the older we get, the more stressed we tend to get. While regular exercise and good sleep hygiene will have a huge impact on how tightly wound you feel, says Pinkerton, consider incorporating calming activities like yoga or meditation into your routine. Or pick up a creative hobby; studies show that the mindfulness and repetition of tasks like knitting and crocheting have serious calming effects. In a study reported in the British Journal of Occupational Therapy, of the roughly 3,500 people surveyed, 81% said that knitting three times a week made them feel happier.

You might want to reconsider that strict diet, advises Smith. According to her, most women actually gain 3 to 5 pounds before starting a restricted eating plan, likely to "prepare" for the deprivation to come. Instead, think of food as fuel. "Eating five small meals will keep the metabolism high so you burn fat," says Pamela W. Smith, MD, MPH, MS, founder of the Center for Personalized Medicine in Grosse Pointe, MI, and author of Why You Can't Lose Weight. Frequent meals will also keep insulin levels from yo-yoing. Smith says to aim for roughly 300 calories at each meal, for a total of 1,500 a day. Just be sure to balance carbs with a protein. For example, says Smith, if you opt for a bowl of berries at breakfast, pair it with some nuts, cottage cheese, or turkey sausage. And go easy on the sweet stuff: After menopause, it becomes more difficult for your body to metabolize sugar, and it causes an inflammatory response, says Smith. So skip the Snickers bars for some fruit or an ounce of dark chocolate instead.

"Weight loss is often associated with bone loss unless calcium intake is increased," says Pinkerton, so to avoid your risk of fracture, be sure you get 1,200 mg per day. Though calcium supplements are available, "dietary sources are best," says Pinkerton. "These include milk—soy and coconut count—yogurt, cheese, cottage cheese, and leafy green vegetables like kale, spinach, and broccoli." Vitamin D also helps with calcium absorption, so don't overlook eggs, butter, liver, and fatty fish. You can also get a dose of vitamin D, says Pinkerton, by getting 10 to 15 minutes of sunlight between the hours of 10 AM and 3 PM a few days a week without wearing sunscreen.

As we age, our body makes fewer energy sources, especially carnitine, alpha-linolenic acid, and coenzyme Q10, says Smith. Each plays a role in burning fat and controlling blood sugar, so it's important to find ways to replenish them. "It takes good fat to burn fat," says Smith, so she suggests eating foods high in omega-3 fatty acids, like salmon and eggs (bonus: they'll make you feel fuller, too). Carnitine is only found in avocados and red meat (Smith suggests reaching for heart-healthy lamb over beef). CoQ10 is not available in food, so talk to your doctor about taking a supplement.