Drop Those Pounds!

Secondly, she says, you're probably going to have to increase your physical activity. Generally, doctors advise getting 200 minutes of exercise a week to maintain weight, she said. "But for anyone going through the menopause transition, you have to do at least 300 minutes a week of exercise," she said. That translates into walking at least 10 to 15 miles a week, she said. As someone who doesn't enjoy exercise herself, Nonas said she's sympathetic with those who aren't thrilled to hear that message. "But you have to stop thinking of exercise as a punishment," she said. To get off to a good start, she suggests working with a trainer or taking an aerobics class several times a week. "You need someone who's going to keep you going, and something that's measurable," Nonas said. "Not a walking partner who's going to say, "It's too cold to walk today'."

Getting more exercise is not enough, however. "If you want to maintain your weight, or lose weight, you will also have to go on a more restrictive diet, and you have to make it measurable," she said. Any diet that's vague--such as promising yourself to eat more vegetables and less sugar and starches--rarely works. Instead, start a food diary. By writing down everything you eat, Nonas said, you will determine your eating patterns, and when the temptation to overeat is highest. What's typical, she says, is that women eat a small breakfast, go out for lunch, and then come home after a long day and start cooking. "We tend to nibble while we're cooking, then we put out the meal and eat it, then we clean up, and starting nibbling again, and then we finally go sit down and relax. For the rest of the night, we go in and out of the kitchen until bedtime. Sometimes we're good and just get an apple or a rice cake, but other nights, we snack on things that are more dangerous." And ultimately, it all adds up, she said. To counteract that pattern, she suggests letting someone else clean up and making the kitchen a no-go zone after dinner. Putting up a masking-tape barrier at eye level as you exit the kitchen helps reinforce that pledge. And don't eat anything in front of the TV.

Another effective aid: meal-replacement plans, which include programs like Weight Watchers, Slim Fast and the Subway diet. Nonas said she's become a reluctant fan because of research that shows they reduce portion size, are easy to use and are inexpensive. "These programs are very repeatable, very rote," she said. "And if you eat anything else, you'll know it. There's no confusion." If one plan doesn't work for you, try something else, or make an appointment with a dietician "to help find the right mix of tools," Nonas said, and to get a steady supply of encouragement.

The ultimate goal is to change your lifestyle so that you're taking in fewer calories and expending more energy to keep the weight off permanently. "You're now in a new phase of your life," she said. "You need to get over it, and figure out what you're going to do about it." What's best is to aim "to make every meal, every snack, healthy. It should all help you achieve a complete nutritional picture." But even if you just go on a series of diets, and keep gaining and losing the same five or 10 pounds, you deserve a pat on the back, since research shows that the alternative is often steady weight gain. "We need to redefine maintenance and redefine success," she said. "If you're just maintaining your weight, you're doing a hell of a job."

And finally, she suggests being smart about food during the coming holiday season, when temptations abound. Here's a handful of tips for getting through the season without the gift of extra pounds:

Don't wait until New Year's to make weight-loss resolutions. Put a plan in place before the holidays. If your co-workers bring in goodies to the office, keep gum in your mouth during the day. Not only does gum burn up some calories, but it forces you to pause before popping a cookie in your mouth--which should give you time to focus on what you're eating and resist the urge. At cocktail parties, keep your beverage glass in your dominant hand. (For example, if you're right handed, keep your drink in your right hand.) That will force you to pause before picking up finger food--and again, time to resist when necessary. Decide before you go to a party if you're going to eat dinner afterward, and adjust your food intake accordingly. If you eat until you're full, you're probably eating too much. Increase the amount of vegetables you're eating, but avoid potatoes, corn and peas, all of which are high in starch. Be aware of the calories you drink; eggnogs, alcoholic drinks and fancy coffee drinks all add to your calorie load. Don't give gifts of food and discourage others from giving them to you. The more treats in the house, the harder it is to avoid them.

© 2006