Women over the age of 50 should also know the secrets of being healthy, treating obesity and losing weight after menopause. It requires a proper diet that nutritionists recommend for women after menopause.
Why does menopause lead to overweight?
The reason for being overweight is the lack of balance between calorie intake and consumed, but people get angry because of overweight in menopause for no particular reason.Especially when they are looking after their health, exercising, and being overweight. “I do the same exercise and eat the same foods,” says one woman. But now I see that I have abdominal obesity. “
Unfortunately, there are three things that happen before and during menopause. These three causes obesity when they occur together.
1. Increase your calorie intake
Studies show that when women lose estrogen, they gain more calories. At this time, women like to consume more fat and sugar. They are less likely to consume nutrients, fiber-rich foods, and protein-rich foods.
2. Decreased physical activity
You have less physical activity unconsciously. This may be due to other symptoms of pre-menopause and menopause, including fatigue, insomnia, depression and mood changes.
3. Reduce resting metabolism
Experts believe that lowering estrogen can lower the resting metabolic rate (PMR). This rate drops to between 1 and 2 calories a day, and you should consider this in your diet and exercise.
Estrogen has an important role in weight control. Estrogen affects our appetite, activity and foods we consume. Reducing estrogen causes more fat to be stored in the abdomen. When too much fat is stored in your body, you are more likely to develop heart disease or diabetes.
There are other age-related problems. Sometimes with age, menopausal symptoms get worse and worse. For example, processes such as reducing muscle volume, reducing exercise impact, and reducing calories during exercise may be due to menopause and aging.
Wendy Kohrt says in her book Exercise, Obesity, and Menopause, “When young and healthy women exercise, their calorie intake increases from 2 to 5 calories per minute.” But middle-aged women consume only 5 to 5 calories per minute more. This means you need to exercise more and more vigorously to maintain the same amount of calories you consume.
This does not mean that you must be overweight or that exercise is the only way you can defend yourself against the menopause triangle.
Why losing weight is more difficult after menopause
Menstruation for 12 months means women begin menopause. Many women in this period are overweight. Some of the factors that contribute to weight gain include:
The changes increase the amount of estrogen, storage, and fat accumulation.
Reduce Muscle Volume
This condition is evident due to aging, hormonal changes and decreased physical activity of the body.
Lack of Sleep
Many women find menopause difficult during menopause, and lack of sleep is one of the causes of weight gain.
Increased insulin resistance
As you get older, insulin resistance also increases, which makes the lean process more difficult.
Interestingly, during menopause, more fat accumulates in the abdomen, resulting in an increased risk of type II diabetes, and heart disease.
17 Easy Ways For Losing Weight After Menopause
Women of all ages want to look beautiful and healthy but they become obese after menopause. Weight loss during menopause is possible.
After Menopause because of the unproductive phase of the pregnancy, there are changes in the body that many people find to be overweight. It is unpleasant for them, so women seek a diet.
They are suitable during this period to maintain and enhance their self-esteem. We emphasize that losing weight is possible during menopause. Although there is no law that applies to everyone, there are some suggestions that are applicable to everyone.
Ideal Diet For Losing Weight After Menopause
The body is working according to its habits If you have bad habits you do not see good results. Today we want to share a healthy diet that is easy to follow with little effort and, a positive attitude can not only lose weight but also makes your body healthier.
1. Increasing Vegetable Consumption
During menopause, you notice changes, one of which is a change in appetite. Vegetables are a rich source of antioxidants, minerals, and vitamins, which is the best way to lose weight. Tomatoes, carrots are rich in vitamins A, E, D- lettuce, broccoli is a rich source of antioxidants, onions containing protein, calcium, antioxidants.
You are probably familiar with calcium intake at this timeو Don’t worry, we have good news You do not need to take pills to absorb this mineral but you can get milk, yogurt, and brain by eating It does not forget to balance your diet with exercise. Mobility has no use.
3. Reduce consumption of red meat
During menopause, the body converts red meat into carbohydrates that accumulate in the stomach, so if you want to be obese and avoid eating it, you can substitute white meat and seafood for red meat.
4. Take care of increasing the amount of carbs in your body
If you have been following a low-carbohydrate diet for a while, carbohydrates can come back to your diet in the form of sauces, spices, and fruits.
If your weight loss stops, reduce the carbohydrate by 3 grams again. Snack nuts such as almonds, almonds, pistachios are high in carbohydrates that can stop weight loss. For example, one cup of pistachio contains 2 grams of carbohydrates. Keeping carbs under 6 grams will maximize weight loss as well as control hunger.
3 Ways You Can Avoid Weight Gain After Menopause
If you do not like the changes in your body, you can improve the condition. You can do more specialized exercises or focus on areas of your body that can solve your problems; eventually, you can control your weight.
The first solution: You can exercise more
If you exercise more, you will burn more calories. So you can enhance your sports activities. At the same time, you don’t have to spend more time exercising. You can do the following:
- Do combination exercises.
- Increase the intensity of your workouts, the amount of fat burned in exercise and your exercise sessions, even a 5-minute walk can increase your calorie intake.
- Increase your workout time; if you add 1 to 2 minutes to your workout, you can burn more calories.
The second solution: Do strength exercises
As you age, strength training is one of the most important ways to increase strength, balance, increase muscle mass and weight. Research shows that older people can do strength exercises to boost their metabolism and energy consumption. Even research shows that a combination of heavy exercise and strength training with a balanced diet is the best way to reduce abdominal fat.
By doing these, you can increase the power of your workout:
Most women do not get enough weight because they are afraid to hurt themselves or become too muscular. If you are just getting started, you should increase the weights. If you are a veteran, repeat each exercise 2 to 3 times with enough weight. This will help you build more muscle. Your last rep should be the hardest of all, but not enough to annoy you.
2. Work a combination
Do combination exercises. With these exercises, work on one muscle daily and focus on it. Use different techniques to exercise. For example, Do a drop-down. Start with heavyweights and reduce 5% after each set. Do two consecutive exercises on one muscle. Or you can choose ways to shock and challenge your body.
3. Hire a private coach
If you feel you are all done but still not lean, a private coach can help you find the best way to get better results.
The third solution: Follow your progress
Follow your daily habits, eating, and exercise. If so, you can keep track of your weight changes and you will find out if you are getting extra calories. You don’t need to count every morsel you eat or your every move. You just need to be aware of the number of calories you get and consume. Note these topics:
1. Record the amount of foods you consume
This way you can manage your foods, snacks, and calories. You also know the foods you crave and can consume them without affecting your diet.
2. Record your exercise sessions
Following up on exercises, weights, reps, and sets, help you track your progress in strength training. This way you can challenge yourself even more.
3. Record your activities
Keep track of your moves. Then you will see how active you are and more importantly how much better you can be. For example, how much rest after lunch? You can spend time walking or exercising a little.
4. Record your health status
You can record your sleep habits, menopausal symptoms, and feelings. Find out what tools you use to manage your symptoms. How can you improve them?
Best Suggestions For Losing Weight After Menopause
There may be other medications or treatments that can help:
1. Change your diet
Trace Cornwell, Women’s Health Guide has written a book called Nutrition and Menopause. In this book, he focuses on whole fruits, vegetables, and whole grains. Cornwell also recommends removing unsaturated fats, processed sugar and salt from your diet as much as possible.
2. Find alternatives
You can control the calories of the foods you eat. For example, see yogurt, cheese, breakfast cereal, or bread in the supermarket to make sure you have the lowest calorie replacement.
3. Eat less
Eat less cereal for breakfast. Choose smaller pieces of chicken. Consume a little less olive oil when frying the vegetables. With these small changes, you can reduce your calorie intake without starving yourself.
4. Be more active
When you are menopausal, you will be subconsciously less active. You are so tired that you work less because of insomnia, hot flashes, worries, and depression. Fight these symptoms with exercise and daily activities and give yourself energy.
Even the slightest activity like housework, walking in the office and the neighborhood, standing instead of sitting helps you not to sit all the time. You may do things like yoga or relaxation activities to get more relaxed and focused.
5. Enough Sleep
Sleep disorders caused by hot flashes, anxiety, nightmares, and puffiness are common with estrogen fluctuations. According to the National Sleep Foundation of America, 2 percent of women develop menopausal symptoms after menopause.
However, insomnia during this period can increase the risk of obesity by up to 5% and the risk of insulin resistance by up to 5%. Sleep deprivation reduces metabolism.
If you can’t sleep for 4-5 hours a day, try to get magnesium before bedtime. Bananas, nuts or magnesium supplements are good options. To avoid night sweats, avoid caffeine and alcohol and avoid high-protein foods.
Tips for a Better Sleep
- Sleep in a cool, darkroom.
- Use earplugs and blinds.
- Limit looking at screens and blue light.
- Always set an hour to sleep and wake up.
- Don’t drink coffee at midday and minimize any caffeine intake.
- Have enough exposure to the light for days
6. Decreased stress levels
Excessive post-menopausal stress and increased cortisol hormones can increase the risk of abdominal fat in women. However, along with regular exercise and getting enough sleep, doing focus-based exercises such as yoga and tai chi, along with creative hobbies, can reduce stress in menopause.
To Decrease your stress, read this article :
7. Fat Burners:
As the body ages, the body’s ability to consume energy, especially carnitine, alpha-lipoic acid, and Quanzium Q2, is diminished. Each of these factors plays an important role in fat burning and blood sugar control. So menopause should be offset by a deficiency in menopausal foods such as salmon, eggs, and carnitine in avocado and red meat. Talk to your doctor about taking Quantum Q8 supplements.
8. Intermittent fasting
Include intermittent fasting in your life plan. If you adapt to fat, hunger decreases and it becomes easier to continue working without eating for a long time. Many people naturally eliminate breakfast.
The number one rule in a low-carb diet is to “eat” when hungry and to “stop eating” when full. So, if you are not hungry, try fasting for 4 hours. Or after dinner, fasting until the next night, and then spend nine hours without eating. Of course, drinking water, tea, and bitter coffee is recommended during the intermittent fasting period.
Remember that when you are hungry, eat and stop eating when you are full.
9. Avoid sweeteners
Remove artificial sweeteners from your diet. If you use artificial sweeteners like aspartame or sucralose in your low-carbohydrate diet, your experts will stop you.
10. Be realistic
Many women have been looking for a favorite digit on the scale for a long time that they have never achieved. A number that has nothing to do with their health. Set realistic expectations for your ideal weight loss and ideal health.
Try to make the most of your days and time and entertain yourself with amazing programs. Losing weight after menopause is tough but good for health.
Being menopausal doesn’t mean you have to be obese or that you can do anything to stop these changes. Try to get things under control. what you eat, how much you work, how you deal with stress, how you can best control the symptoms of menopause, and so on.
Controlling things according to your standards and efforts will allow you to stay healthy and have a positive view of your body changes.