The hormonal changes of menopause can lead to a noticeable increase in weight. Modifying eating habits and adopting a good diet is the best way to counteract it. To lose weight in menopause it is necessary to combine some healthy habits. As many of you already know, during this stage of life there are abrupt hormonal changes that often lead to a considerable increase in weight. Diet, being one of the most important pillars to boost the functions of metabolism, must undergo some modifications to meet the nutritional requirements of this age. While it is not about making restrictions, it is good to make some adjustments to avoid excess calories. A good combination of foods can mitigate the consequences of the decrease in the production of female hormones and, in turn, ensures an optimal level of physical and mental energy. Thus, in addition to fighting those extra kilos, common symptoms such as hot flashes, fatigue and sudden mood swings are also avoided. This time we have compiled a series of recommendations to plan a perfect diet to lose weight in menopause. Are you interested? Do not stop taking your notes!
Tips to Lose Weight in Menopause Through Diet
The need to lose weight in menopause goes beyond aesthetics. Although many worry about maintaining a healthy figure, avoiding overweight is the best way to reduce the risk of metabolic disorders that usually arise due to hormonal change. A good diet keeps cholesterol levels at bay and decreases the tendency to develop type 2 diabetes, cardiovascular diseases and loss of bone density and muscle mass. For this reason it is essential to improve 100% eating habits and design balanced diets that allow weight loss without compromising health. What recommendations should be taken into account?
Increase the Consumption of Fruits and Vegetables
The daily consumption of fruits and vegetables provides the body with essential nutrients that allow you to enjoy good physical and mental health. These, in turn, are low in calories and contain fiber and antioxidants that help you lose weight.
“Therefore, consuming five to six servings a day prolongs the feeling of fullness”.
It also helps keep the metabolism at a good pace. This, as a whole, optimizes the processes that combat overweight.
Consume Diuretic Drinks
The water, the infusions and the diuretic juices are a great support to lose weight in the menopause. At the same time that they promote the elimination of retained liquids, they also fight inflammation and improve the functioning of the lymphatic system . Some examples would be: infusion of artichoke, celery and apple smoothie, pineapple juice, green tea or infusion of horsetail.
Include Cereals and Legumes
A good diet to lose weight in menopause should not restrict or exclude food groups. Although it is advisable to reduce total carbohydrates, it is advisable to eat whole grains and legumes to obtain fiber.
Eat Lean Meats and Healthy Fats
The sources of healthy fats and lean meats help maintain an optimal level of energy and good muscle health. Of course, both benefits complement the diet to lose weight, as it improves sports performance and metabolism. Some options include: chicken breast and turkey, blue fish or nuts and seeds.
Avoid Sugars and Processed
This is perhaps one of the most important aspects of the diet, especially if the goal is to lose weight in menopause. For many it may seem “harmless” to make them part of the eating plan, but in reality they have many negative effects. Keep in mind that refined flours, sugars and saturated fats have no place in a healthy diet to lose weight. Unfortunately, l os foods containing them lack essential nutrients and are loaded with calories. The best known are: industrial pastries, sweets, processed meats, canned foods, fried foods or soft drinks with gas.
Example of Menu to Lose Weight in Menopause
Applying the recommendations given to lose weight in menopause we can make a wide variety of menus for each week. Below we share a simple example that can serve as a basis to start the diet:
- Fasting: Two glasses of warm water, alone or with lemon.
- Breakfast: A glass of natural skimmed yogurt and half a cup of strawberries with oatmeal.
- Mid-morning: A bowl of chopped fruit or a portion of whole wheat bread with fresh low-fat cheese.
- Lunch: A plate of mixed salad seasoned with olive oil and pepper; a small portion of brown rice and a portion of baked breast.
- Mid afternoon: Two whole-grain cookies and a cup of tea, or seasonal fruits.
- Dinner: A portion of whole wheat pasta with pieces of chicken and vegetable steamed garnish.
- Before sleeping: A cup of tea to taste (free of caffeine).
As you can see, to lose weight in menopause it is not necessary to have access to strict feeding regimes. Simply applying a few simple guidelines can design a balanced diet, low in calories, ideal for good health and adequate weight.
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