Pay attention to your diet, especially during menopause
Obviously, the first thing to do is take your diet into account. To lose weight during menopause, or in any case to avoid gaining weight, it is important to adopt some changes in your diet. It is very important to create a calorie deficit that allows us to lose weight in a healthy way.
The basis of a balanced diet are healthy, nutrient-rich foods. The diet should include different types of fruits and vegetables, whole grains, sources of lean protein and good fats, such as extra virgin olive oil or avocado.
A 2016 study suggests that the Mediterranean diet may improve heart disease risk factors, such as blood pressure and lipid levels, and cause weight loss.
For this reason, adopting this type of diet can be a good choice.
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Furthermore, according to experts, processed foods and those containing high quantities of trans or saturated fats should be limited as much as possible. Such as white bread, pre-packaged or fried sweets and pastries, processed meats and foods with added oils and sugars.
A dietitian or nutritionist can help you establish a healthy eating plan and track your progress.
The importance of physical activity during menopause
Regular exercise is a great way to promote weight loss and overall physical health. Many women experience decreases in muscle tone when they are in menopause, and a loss of muscle tone can cause an increase in body fat.
Research has shown that aerobic exercise can reduce body fat after menopause.
Another study found that resistance training three times a week can improve lean mass and reduce body fat in postmenopausal women.
Plan your meals
If you already know what you will have to eat, it will be easier for you not to give in to high-calorie snacks and snacks. The diet, as is known, begins at the supermarket. Fill your cart with healthy, nutrient-rich foods and limit high-calorie foods as much as possible.
Check portion sizes
According to some estimates, portion sizes in restaurants but also at home have increased over the years and we tend to eat more. One method that is scientifically proven to help you eat less is to choose smaller plates. This way you will tend to eat less but your brain will think you are eating more.
Get help from friends and family
Managing to maintain your body weight during menopause is not a battle you should be ashamed of.
Ask friends and family for moral support, it will be easier for you. Do training or physical activity with a friend or boyfriend: it will help you feel motivated.
Menopause, make sleep a priority
Good quality sleep is very important for maintaining a healthy body weight. Sleeping little and badly can lead to weight gain.
Research has linked sleep disturbances to aging processes and metabolic disruption during menopause.
Altering sleep quality and circadian rhythms can influence appetite hormones, body fat composition, and energy expenditure.