Menopause is a natural stage of a woman’s life, but it can come with additional challenges, such as the accumulation of extra pounds or difficulties in maintaining the weight you were used to.
Hormonal changes during menopause can have a significant impact on metabolism, but with a correct approach to nutrition and lifestyle, you can maintain or regain your ideal weight.
Recommended foods to lose weight during menopause
Lean proteins: chicken, turkey, fish, tofu and legumes help maintain muscle mass and increase the feeling of satiety.
Fibre: green leafy vegetables, broccoli, Brussels sprouts, oats and flax seeds help maintain a healthy intestinal transit and regulate blood sugar levels.
Colored fruits and vegetables: they are rich in antioxidants and essential nutrients. Eat more berries, carrots, sweet potatoes and avocados, as they can help reduce inflammation and maintain a healthy weight.
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Low-fat dairy products: if you tolerate dairy, choose low-fat dairy products, such as Greek yogurt or skimmed milk, to ensure you get the calcium and protein you need.
Nuts and seeds: provides healthy fats, proteins and fibers. A handful of almonds, walnuts or chia seeds could be an excellent snack.
What: helps to hydrate the body and maintain an optimal metabolism.
Green tea: contains antioxidants that can support weight loss and overall health.
Diets that help you lose weight during menopause
Numerous studies have shown that low-carb diets are excellent for weight loss and can also help reduce belly fat.
Although perimenopausal and postmenopausal women have been included in several studies on low-carbohydrate diets, there have been only a few studies that have exclusively analyzed this population category.
In one such study, postmenopausal women who followed a low-carb diet lost 9.9 kilograms, or 27.5% of body fat, and 8.9 centimeters from their waists over 6 months.
In addition, the intake of carbohydrates does not have to be extremely low to produce weight loss.
In another study, a Paleolithic diet that provided about 30% of total calories from carbohydrates resulted in a greater reduction in abdominal fat and weight after 2 years compared to a low-fat diet. The low-fat diet provides 55-60% of total calories from carbohydrates.
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What is forbidden to eat if you want to lose weight during menopause
Processed foods, rich in added sugars and trans fats, should be avoided. These can contribute to weight gain and health problems.
Refined sugar it can lead to fluctuations in blood sugar levels and weight gain. Try to reduce the consumption of sweets and foods with a high sugar content.
Reduce the consumption of saturated fat, such as those found in fatty meats, whole milk products and cakes. They can increase cholesterol levels and the risk of heart disease.
Excessive alcohol consumption it can contribute to weight gain and can have a negative impact on your health in general. Consume alcohol in moderation or avoid it completely.
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There are also certain habits that can help you lose weight in a healthy way, especially if your body has reached menopause.
stop stop skipping mealsespecially after breakfast, because this habit can lead to an increase in appetite and the choice of unhealthy foods.
Chronic stress it can negatively influence weight and cause increased appetite. Try practicing stress management techniques, such as yoga or meditation.
Inactivity it is a great enemy of the figure, especially after the age of 45. Regular physical activity is crucial for maintaining weight and general health. Try to include at least 150 minutes of moderate activity per week.
So, if you want to lose weight during menopause, be more careful about what you put on your plate, but also what habits you adopt. It is also recommended to talk to your doctor and do a set of tests to supplement where necessary, with the help of medicines, but only on the specialist’s recommendation.
Photo: freepik.com
2023-09-25 04:28:16
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