Menopause is a stage of life that can be challenging for many women as the body undergoes significant hormonal changes due to decreased estrogen levels. This hormonal decline can affect how the body processes food and contribute to weight gain. In addition, the decrease in estrogen can affect metabolism, which means the body burns fewer calories at rest. If you want to know how to lose weight during menopause, read to the end.
Symptoms generated by menopause
The average age at which women begin to experience menopause is around 51 years old. The hormonal changes that occur during this process can cause a variety of symptoms, such as:
- Hot flashes and night sweats.
- Vaginal dryness.
- Mood changes, such as irritability and depression.
- Sleep problems.
- Loss of bone density and increased risk of osteoporosis.
- Increased risk of heart disease.
- Weight gain and changes in body fat distribution.
Recommendations for weight loss during menopause
Menopause is stressful for most women, often resulting in increased consumption of comfort foods and decreased physical activity. All of these factors can contribute to weight gain during menopause. Here are some tips that can help you lose weight during menopause:
Increase physical activity: Exercise is a great way to burn calories and maintain a healthy weight. Try getting at least 30 minutes of physical activity daily, such as walking, swimming, or yoga.
Eat healthy foods: A balanced diet is essential for weight loss. Try to include fiber-rich foods, such as fruits, vegetables, and whole grains, and limit processed foods and foods high in saturated fats.
Control portions: The amount of food you eat is also important. Try to control portions and avoid overeating.
Drink enough water: Water is essential to stay hydrated and can help control appetite. Try to drink at least eight glasses of water a day.
Reduce stress: Stress can affect weight and overall health. Try to find ways to reduce stress, such as meditating, doing yoga, or walking in nature.
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Best foods during menopause
As we mentioned above, if you want to lose weight during menopause, following a healthy and balanced diet that includes a variety of nutritious foods is essential. Here are some recommended foods:
Calcium-rich foods: Menopause increases the risk of osteoporosis, so it is essential to consume calcium-rich foods, such as milk, yogurt, cheese, broccoli, kale, and sardines.
Iron-rich foods: Menopausal women have an increased risk of iron deficiency anemia, so it is crucial to consume iron-rich foods, such as lean red meat, beans, spinach, and fortified cereals.
Fiber-rich foods: Fiber helps reduce the risk of heart disease and diabetes and also helps maintain a healthy weight. Fiber-rich foods include fruits, vegetables, whole grains and legumes.
Protein-rich foods: Protein is vital for maintaining muscle mass and speeding up metabolism. Healthy protein sources include fish, skinless chicken, beans, nuts, and seeds.
Foods rich in omega-3 fatty acids: Omega-3 acids help reduce inflammation and protect against heart disease. Healthy sources of omega-3s include fatty fish such as salmon, mackerel, sardines, flaxseeds, and walnuts.
Remember that it is vital to consult with a healthcare professional for specific recommendations based on your needs and medical conditions.
Best Exercises for Weight Loss During Menopause
During menopause, combining cardiovascular exercise with strength training is vital to help lose weight and maintain muscle mass. Here are some recommended activities:
- Walking or running: These cardiovascular exercises effectively burn calories and improve cardiovascular health.
- Strength training: Exercising with weights or resistance machines helps increase muscle mass and speed metabolism.
- Yoga or Pilates exercises: improve flexibility and balance while strengthening muscles.
- Swimming: This low-impact exercise works the entire body and helps burn calories.
- High-intensity interval training (HIIT): combines short bursts of intense exercise with rest periods, which helps burn fat efficiently.
In conclusion, losing weight during menopause can be challenging, but it’s not impossible. By following these tips and working with your doctor, you can reach your weight loss goals and maintain a healthy lifestyle. Our 100% natural products are also great allies during menopause.