If you came into menopause, but you’ve proposed you to lose weight, we know that it will not be easy and we want to help you. The first thing that we must tell you is that to lose weight during the menopause, it is necessary to combine certain habits. As perhaps you know, some very noticeable hormonal changes which carry considerable weight gain arise during this special part of the life of the woman.
A healthy diet will always be the main pillar to begin to make the metabolism to work. The first thing is to make some modifications in eating habits in order to meet the nutritional requirements of this age. The truth is that it is not make restrictions, the ideal is to make some changes to avoid excess calories.
A great combination of food can decrease the consequences of the decline of female hormones and, in turn, guarantees an optimum level of physical and mental energy. Thus, in addition to combat those pounds more, also avoided common symptoms such as hot flashes, fatigue and sudden changes of mood. On this occasion we have compiled a series of recommendations for planning a perfect diet to lose weight in menopause.
Help you lose weight even if you are in menopause
Perhaps you need to lose weight in menopause go beyond aesthetics, since perhaps you’re concerned about stay healthy, then, not to be overweight is the best way to reduce the risk of metabolic disorders that originate due to the hormonal changes.
An ideal diet keeps low cholesterol levels and reduces the tendency to develop type 2 diabetes, cardiovascular disease and loss of bone density and muscle mass. Therefore, that is of utmost importance that better 100% your eating habits and design balanced diets that allow weight loss without exposing health.
Consume more fruits and vegetables
When you eat daily fruits and vegetables, you provide the body essential nutrients that allow to enjoy good physical and mental health. These, in turn, are low in calories and contain fiber and antioxidants which help to lose weight. Eat five to six servings a day prolongs the feeling of satiety and keeps the metabolism at a good pace.
Water, infusions and juices Diuretics are a great support to lose weight during the menopause. To promote the Elimination of retained liquids, they fight inflammation and improve the functioning of the lymphatic system.
Infusion of artichokes
Include cereals and legumes
A good diet to lose weight in menopause should not restrict or exclude food groups. He is advisable to decrease the total number of carbohydrates, it is convenient to eat whole grains and vegetables for fiber.
Eat healthy fats and lean meats
Foods that are sources of healthy fats and lean meats help to maintain an optimum level of energy and a good muscle health. Both benefits complement the diet to lose weight, since it improves athletic performance and metabolism. Some options are:
Breast of chicken and Turkey
nuts and seeds
Say goodbye to sugars and processed foods
Think that we were not wrong to say that this is perhaps the most important aspect of the diet, especially if the goal is to lose weight in menopause. To many it may seem “harmless” make them part of the meal plan, but in fact have many negative effects. For example, refined flours, sugars and saturated fats have no place in a healthy diet for weight loss. Foods that contain them lack essential nutrients and are full of calories.
The best-known are:
Industrial bakery products
candy or sweets
canned and prefabricated foods
fried foods or snacks of package
soft drinks and refreshments
Diet to lose weight in menopause
Applying the given recommendations to lose weight in menopause we can make a wide variety of menus for every week. Then share a simple example which can serve as a basis to start the diet:
On an empty stomach: Two vessels of water warm, alone or with lemon.
Breakfast: a glass of nonfat yogurt and half a cup of oatmeal with strawberries.
Mid morning: A bowl of chopped fruit or a piece of bread with fresh cheese low fat.
Lunch: a dish of mixed salad seasoned with olive oil and pepper; a small portion of rice and a piece of chicken breast in the oven.
Average late: two crackers and a cup of tea, or seasonal fruits.
Dinner: a portion of pasta with pieces of chicken and steamed vegetables lining.
Bedtime: a cup of tea (caffeine free) taste.
Now you know that to lose weight during the menopause you don’t need access to strict diets of food. Just apply a few simple guidelines, may represent a balanced, low-calorie diet, ideal for good health and weight. All this, together, streamlines processes that fight overweight and help you in every way.