Don’t let your weight go up
Menopause weight gain is almost considered “normal,” as 50% of women report gaining 3-5 kilos . It’s not inevitable, however, that a woman will gain weight during menopause. Hormones are one factor that contributes to menopause weight gain, but personal health habits are another. The more weight a woman gains, the harder it will be to lose those kilos.
Practical steps
Weigh yourself once a week and adjust your diet if your weight changes by 1 or 2 kilos. If you’re eating more meals with friends or in restaurants, prepare smaller meals when you eat at home.
Engage in physical activity every day
A sedentary lifestyle contributes to weight gain and makes it hard to lose weight. We also tend to become less active as we age. Our basal metabolism also slows down (we burn fewer calories when we’re at rest), increasing the effects of exercising less.
Practical steps
Engage in daily physical activity even if you don’t play sports. What is the simplest and most effective activity? Taking a brisk 30-45 minute walk every day.
Eat a balanced diet
A study carried out in the United States found that women who gained weight during menopause were paying less attention to their diet. It’s not a secret that women need to eat a healthy and balanced diet to avoid gaining weight during menopause! Stop eating fatty, salted, and sugary foods, and include lean meats, fresh fruits and vegetables, grains, legumes, and low-fat dairy products in your diet. Eat reasonable amounts these healthy foods.
Practical steps
Limit fried foods, processed meats, alcohol, snacks, and candy. Choose instead dishes that don’t contain added fats (i.e., steamed or grilled foods) or unsaturated fatty acids (good options include fatty fish, oleaginous fruits, or nuts).
Focus on smaller portions
Our bodies tend to replace muscle with fatty mass once we reach age 40 (a process known as sarcopenia). And what is the result? Muscles are the body’s main consumer of energy, but weaken as we age. In practical terms this means that we should reduce our calorie intake . Once women reach age 45, their estimated daily calorie requirement is between 1,500 and 2,000 kcal/day.
Practical steps
Prepare smaller portions when you cook, use smaller plates, and don’t eat a second helping.Limit water retention
Practical steps
Limit salt as much as possible, as it impacts water retention directly. Focus on the cleansing and detoxifying plants that help improve circulation, such as cherry stalks, burdock, ash, and birch.
Drink fluids, but not just anything
Of course you need to drink water, but avoid sparkling water to maintain a flat belly (sparkling water increases the feeling of abdominal swelling). You can prevent water retention by hydrating properly, which also helps avoid dry skin (another problem that occurs during menopause). How much water do you need? You should drink eight glasses, or 1.5 liters of water a day.
Practical steps
Drink 1-2 glasses of water with meals and stay hydrated throughout the day (by drinking herbal or other teas and eating fruits and vegetables with high water content).
Have your hormone levels checked
Some hormone disorders that are more common during menopause (such as hypothyroidism) can cause weight gain. Don’t wait to consult your doctor to order, who will order a complete hormone assessment. If you are diagnosed with a hormone disorder, your doctor will recommend treatment to restore healthy hormone levels.
Practical steps
Consult your treating doctor if you experience unexplained weight gain, intense fatigue, or mood changes.
A firm, toned tummy is definitely achievable! Discover the best supplements to take to regain a flat stomach.
Visceral fat is a particular type of adipose tissue stored around the abdominal organs. In excess, it poses a risk to health ... Here are 7 tips to help you eliminate unwelcome visceral fat.
Flabby, untoned … After the joy of having a baby, many young mums feel dismayed by the state of their tummies. Read on for our tips on how to tone this area of the body after childbirth.
Water retention is a common problem characterised by excessive fluid accumulation in tissues. Here we explore how to reduce water retention in the stomach.
The keto diet, high in fat, produces rapid weight loss. Here’s a quick rundown of what you need to know before launching into a diet of this kind.
Lipolysis is the body’s mechanism for breaking down fats to make them absorbable and usable. There are two types: gastrointestinal lipolysis, which takes place during digestion, and adipocyte lipolysis, concerned with stored fat, which is often referred to as ‘fat-burning’. How can you use it to help achieve your slimming goals?