After 50 years of age, a biological process of changes begins in the human body of women that is triggered with the arrival of menopause.
From this age, women tend to have a tendency to gain weight Because estrogens decrease and the redistribution of fat slows down which causes it to accumulate in the abdomen area and so-called love handles appear, however, with some tips you can slim down.
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With weight gain, other health risks often appear, such as the development of diabetes, cardiovascular diseases, and in women the possibility of developing breast cancer increases. (Read also: How do you take oatmeal to lose weight?)
It was also found that women who gained weight during menopause can increase their cholesterol content and blood pressure.
Weight gain in women over 50 years of age may be possible if the following recommendations focused on a healthy lifestyle are followed.
The main thing so that you can avoid weight or lose it otherwise, it must be to focus the lifestyle on a healthier one. The first thing is to reduce the energy intake and it must be lower than the expenditure, therefore it is necessary to reduce the caloric value of the diet and increase exercise.
Minimizing the consumption of saturated fats included in foods such as beef, lamb, pork, bacon, cream, butter and sausages, the consumption of monounsaturated fatty acids, such as olive oil, is allowed.
It is also recommended that for slim down is performed:
- consumption of legumes twice a week
- increase the consumption of vegetables and fruits to two or more times per week
- eat a diet rich in fiber, but without excesses, increasing the consumption of bran can be detrimental to the absorption of calcium
- moderate alcohol consumption
- Reduce the consumption of sodium, salt, spices
According to the Mayo Clinic, there is no magic formula to prevent weight gain in women during menopause. Mayo Clinic indicates that muscle mass normally decreases with age, while fat increases.
Losing muscle mass slows the rate at which your body uses calories (metabolism). This can make it harder to maintain a healthy weight. If you continue to eat as you always have and do not increase your physical activity, you are likely to gain weight.
Genetic factors may also play a role in weight gain during menopause. If your parents or other close relatives have excess weight concentrated around the abdomen, the same thing is likely to happen to you.
Follow these basic principles to avoid weight gain:
- Move more. Physical activity, including aerobic exercise and strength training, can help you shed excess weight and maintain a healthy weight.
- Eat less To maintain your current weight (not just to shed excess weight) and if you are between the ages of 50 and 60, you may need about 200 fewer calories per day than you did when you were 30 or 40.
- Control your desire for sweets. Added sugars account for nearly 300 calories per day in the average American diet.
- Limit your alcohol intake. Alcoholic beverages add excess calories to the diet and increase the risk of gaining weight.
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