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Title : Menopause Weight Loss Diet
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Menopause Weight Loss Diet

How to lose weight during menopause

When the body of a woman in menopause begins to change, your hormonal regulation changes along with your metabolism and end with a couple of pounds and some tight clothes. So how can a woman over 40 to lose weight of natural menopause They can do this with proper nutrition, exercise, and drink two liters of water a day, to know how to manage stress and use of natural menopause remedies weight loss . These are the golden rules to improve your metabolism and lose weight when you have more than 50 .

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How to lose weight in menopause

As mentioned above, many women over 50 wonder if it is possible to return to a healthy weight or at least reduce the signs of the time and hormonal changes have left in their bodies. Fortunately, the answer is yes, you can easily lose weight during menopause . Here's how:

Eating healthy: a fast and rapid weight loss during menopause is so balanced Mediterranean diet. This diet program is useful for people of all ages, but is even more important for women during menopause, when the lack of hormones ( progesterone estrogen y) increases cardiovascular risk. plenty of fruits and vegetables, good amounts of cereals and their derivatives (pasta, bread, etc.), animal fats and condiments minimum improve the lipid profile of postmenopausal women by reducing the chances of having a heart attack and stroke. Moreover, consumption of milk and milk products in adequate amounts helps prevent osteoporosis , a very sensitive issue in menopause. By properly following this diet, menopausal women can lose weight without fasting while taking all the nutrients your body needs.

Read about the benefits of Mediterranean diet

Drink plenty of water: the body of a person who does not take enough fluids mistakes thirst for hunger and the person ends up eating solid foods when in fact only need to drink water. Drink at least 2 liters of water a day is vital to maintain a healthy balance of body fluids but also to moisturize the skin during menopause estrogen deficiency makes the skin thinner and loses elasticity. Adequate intake of water restores skin a menopausal woman to normal.
stroller :. have one, not sedentary active life and exercise is important not only for reducing weight, but also to prevent osteoporosis and cardiovascular health
hostel: sleep in a menopausal woman it tends to be insufficient due to the deregulation of the functions of the hypothalamus. Sleeping less than 7 to 8 Hrs. It stimulates appetite and therefore causes fat. Sleeping for at least 8 hours a night promotes normal production of serotonin and melanin , produced in physiological amounts, and promotes restful sleep and increases the feeling of satiety.
Avoid stress: hormonal imbalance and reduced sleep causes menopausal women more susceptible to stress and irritable mood states. With this fact, we must also consider the role of mood on weight loss, because very often weight loss or weight gain is just a matter of what's going on in his head: it has been shown that in response to stressors, as much as 70% of people eat more and gain weight . If a menopausal woman can control your daily stress, avoiding or learn to handle it, the easier it is for them to reduce their food intake and consequently lose weight.

Why fat appears in menopause?

In this section, we will try to better understand what makes women gain weight and why it is difficult to lose weight during this period.

First, it is the fundamental importance of hormones during this stage of life? Menopausal women lack estrogen and progesterone, the hormones that make women capable of conceiving. The disappearance of these female hormones and reduction in the physiological metabolism causes weight gain.

also worth stopping in the role of the thyroid gland in a woman in menopause. These women are most at risk of thyroid disease, and when the functions of the thyroid gland, which results in weight gain are reduced. It is useful to check the thyroid gland if you notice fatigue, sensitivity to cold disorders, memory, mood swings, and constipation. In addition to slowing metabolism occurs at menopause leads to storage and distribution of body fat. Before menopause, fat is mainly subcutaneous and easier to mobilize, after menopause, it becomes visceral fat, especially located in the stomach and harder to get rid of he.

What foods to eat to lose weight during menopause?

Let us now what we should eat to lose weight and be healthy during menopause

5 servings of fruits and vegetables. The fibers of fruits and vegetables helps reduce blood sugar and cholesterol and accelerate intestinal transit in menopausal women can be slowed due to constipation.

Carbohydrates should be present at every meal, breakfast, lunch and dinner, so you have easy access to energy. Constipation is very common in the menopause, due to the reduction of hormones causes a decrease in contractility of the intestine. The result is that women in menopause have more difficulty in evacuating stools. In the case of constipation, eat bread, pasta, and their derivatives and integrals insoluble fiber contained in them increase the mass of feces and expulsion.
proteins. These may be meat, fish, cheese or egg, but limit the amount. Fish are particularly suitable at least twice a week because it contains heart-healthy fats. The cheese can also be taken 2-3 times a week, and they have calcium is good for bones.
have few dressings with fat, which should, however, be plant always preferring the extra virgin olive oil.
milk and yogurt in quantities sufficient to meet the needs of body calcium amounts, allowing us to maintain bone mass and prevent osteoporosis. Drink skim milk, which, paradoxically, have more calcium and lets you control the amount of calories and saturated fatty acids (whole milk has 64 kcal, milk, semi-skimmed cow 'has skimmed 46 kcal, while milk cow is 36 kcal)

Eat vegetables at least three times a week. They are also high in fiber and improve intestinal transit. Among the most important legumes for women in menopause it is soy isoflavones can reduce hot flashes, improve memory, cholesterol levels and bone density.

weekly diet to lose weight in menopause :. A practical example

Here is an example of a weekly food plan 1,500 kcal for women in menopause shows. Note that these are general guidelines and that diet should be individualized and tailored according to the anthropometric parameters and individual needs of each person.

Monday

Breakfast: low-fat milk cow 200 g + 35 g of cookies

Food: pasta 80 g + 120 g only + + tomato bread 200 g 50 g + 150 g of apple

Dinner: bread 50 g cheese + 100 g + 120 g of pineapple

25 g of olive oil extra virgin during all day

Tuesday

Breakfast: Yogurt with cereals fruit 125 g + 40 g

Lunch: fresh beans 210 g + 100 g chicken breast + lettuce + 100 g bread 50 g + 150 g pear

Dinner: bread 50 g zucchini + 1 egg + 200 g + 200 g strawberries

25g olive oil extra virgin all day

Wednesday

Breakfast: orange juice 280 g + 30 g of biscuits

Lunch: flour corn 80 g + 70 g cow cottage cheese + 200 g + 150 g of Orange

Dinner: bread 50 g + 50 g tuna in oil, drained + peppers + 200 g cherries 150 g