Losing weight in menopause: tips to reduce weight during the period of menopause

As always, the well-being of the body and that of the mind are closely linked. This means that in order to recover physical shape after menopause and counteract natural weight gain, it is important to live in balance, counteracting depression and choosing constant physical activity and a healthy and balanced diet. Cheer up, start training your self-esteem right away, watch the video and discover the right exercises to do every day!

Losing weight in menopause: tips to speed up your metabolism

First, if this is your case, you need to consult a nutritionist, who can help you lose weight in this sensitive period of your life. You can still deal with weight gain, always with the positive opinion of the specialist, as well as with the diet also improving your lifestyle and eliminating bad habits, so as not to give it to your scale and get back in shape. Usually menopause always involves weight gain in women: not being able to maintain their healthy weight is a common phenomenon in this period of life, since the metabolism slows down and does not burn enough calories. The sense of hunger increases, the food turns into fat, as there is less energy expenditure and weight gain. For a woman trying to lose weight in menopause is not easy, but she can succeed, following a regular diet, exercising and changing lifestyle , to return to your ideal weight. Physical activity is always essential to lose unnecessary kilos (especially when the metabolism falls asleep), obviously combined with a diet are well balanced and with the help of some dietary supplement, if the specialist recommends it. Avoid the do-it-yourself diet, which may not be suitable for your body and put your body's well-being at risk.

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Losing weight in menopause: exercise and a good diet

You must combine moderate exercise with your diet to avoid hypotrophy of the muscles, to maintain a healthy weight and balance lean mass and fat mass. Thanks to regular movement, endorphins also increase, which burn calories and slow down the increase. of weight and counteract the depressed mood. A correct regular physical exercise will wake up your metabolism: a half hour walk at a fast pace, gymnastics twice a week, and, if you can, maybe even practice some complete sports, like swimming, for example, to get back in shape. Do not follow a drastically restrictive diet, as it could damage your health. All menopausal and overweight women must follow a healthy, balanced diet, alternating well with foods, which contributes together with other good habits (rest well, do not stay late, do not smoke, do not drink alcohol) to lose weight , staying healthy. The weight gain that occurs in menopause also depends on hormonal causes, which lead to a drop in the basal metabolism, thus making weight loss more difficult. Consume foods rich in vitamin D, such as cheese, eggs, fish, shellfish and shellfish, for bone health, and always expose yourself to the sun with caution in the cooler hours. Even leafy vegetables, such as chard and spinach, provide calcium. Also try to relieve stress by going for walks, yoga or therapeutic writing.

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Losing weight in menopause: Mediterranean diet to be in shape

A perfect diet also for postmenopausal women includes 5 meals a day. In addition to your main meals, try to have one snack in the morning and one in the afternoon, eating yogurt, fruit, or some other low-fat, low-calorie food. Don't completely eliminate carbohydrates; prefer wholemeal ones (which are among the basic foods in the pyramid scheme of the Mediterranean diet) instead of refined cereals; cut back on coffee, alcohol, sugary drinks, which can lower calcium even more in menopause. Consume only vegetable fats, such as extra virgin olive oil, and not animal fats. Eat fruit and vegetables, other basic foods of the Mediterranean diet, low in calories, whose vitamins and minerals adequately speed up the metabolism. The fibers of some types of fruits and vegetables make you feel fuller and absorb fats slowly. Drink at least two liters of water a day, to facilitate diuresis, avoid water retention (which involves swelling and cellulite) and slow down weight gain. Do not go to bed, if you don't have at least four hours after a meal, in order to promote digestion. Try to sleep at least seven hours a night, as, according to some experts, little sleep can be linked to weight gain. Eat oily fish that contains Omega 3, salmon, which contains vitamin D, and even turkey, which improves mood, as well as a few pieces of dark chocolate, but don't eat too many sweets. Foods like garlic, onion, soy, carrot, fish, citrus fruits, blueberry, peanuts, green tea, yogurt and vegetables are the basis of a healthy diet. To counteract the fragility of the bones and osteoporosis, consume milk or cheeses such as parmesan, parmesan, in not excessive quantities . Berries improve circulation and slow down cell aging. In addition to legumes (chickpeas, peas, beans, lentils) and soy, rich in phytoestrogens, consume oily nuts.

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Losing weight in menopause: the food supplement for the metabolism

The decrease in natural estrogen can be compensated for with phytoestrogens contained in foods such as soy and legumes. In premenopause and menopause, when hormone levels drop, it is easy to feel in a bad mood and accumulate unnecessary pounds. In addition to the gradual decrease of estrogen and progesterone, in the period of menopause in many women there is an increase in the levels of cortisol, called the stress hormone, caused by stressful events, anxiety disorders or depression. With menopause and as the years go by, the body burns fewer calories, even at rest; therefore, eating as before after menopause leads to easy weight gain. Some dietary supplements and herbal extracts can awaken the metabolism and slow down. weight gain. The level of glucose, the absorption of fats and cereals decreases with supplements based on alginates or with the bean pod, which also gives a greater sense of satiety. To speed up metabolism and keep weight gain in check body there are various herbal extracts (fucus, bitter orange, guarana, gymnema, green tea extract (which drains liquids and tones). Also ginseng, an adaptogen extract, helps to fight stress and decreases the feeling of hunger. Chromium, zinc and vitamins B6 and B12 also help regulate metabolism and decrease fatigue; moreover, they keep homocysteine ‚Äč‚Äčlevels under control, the increase of which can be linked to the appearance of cardiovascular problems.

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Weight loss in menopause: eat less, walk a lot

Reduction in muscle mass also begins at the age of forty and gets worse with menopause. Exercising not only increases calorie expenditure, but also helps you not to lose muscle mass, which is essential for the efficiency of your metabolism. The particular concave-shaped sole of the rocking shoes tones the muscles of the calves, buttocks and quadriceps. it has a firming effect, even just walking; it is good for blood circulation, promotes weight loss, corrects posture, helps joints. To limit major ailments and the risk of cardiovascular diseases, osteoporosis and obesity in the period of menopause, particular attention must be paid to nutrition and lifestyle. This period is often experienced as a moment of transition to old age and therefore with psychological difficulties, which can often lead to accumulating unnecessary kilos, eating too much for depressive states, not always conscious, and doing little physical exercise. Doing gymnastics, sports or any physical activity is good for your body, firms it and makes the muscles supple and loose. Any type of movement, especially aerobic (walking at a fast pace, climbing stairs, water gymnastics) fights obesity, bone decalcification, cardiovascular problems, nervous exhaustion.

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