Weight gain during menopause is mainly related to the natural aging process and hormonal changes. But the nutritious diet with few necessary alterations and daily exercise are the key to weight loss. So, try out the smart tips to manage your weight during menopause.
1. Diet crash won’t work
Crash dieting doesn’t help you to lose extra weight. The fat hormone ‘leptin, pay a vital role in managing the body weight and it does this by giving you a feeling of fullness. But when you shun diet, leptin level lowers. Thereby, it boosts the appetite and reduces the metabolism.
2. Consume wholesome meals
The key to weight loss for long-term is a well-planned diet that takes care of your nutritional requirements without adding unwanted calories. They will also help you to manage other menopausal symptoms like insomnia, fatigue, hot flashes, etc. these changes include eating more fresh fruits, vegetables, fish and cutting down on sugary beverages, desserts, fried food, cheese, and meat.
3. Switch to mini meals
Another best way to prevent weight gain is by taking mini meals. It also helps you to control few menopausal symptoms like as diarrhea, gas and bloating. Consequent mini meals also keep you energized throughout the day and also help you to make smarter food choices.
3. Eat fiber-rich foods
Fiber keeps your feel full for a long time and also helps you shun weight. It also maintains sugar level in the blood and also moves fats speedily via the digestive tract, thereby fight belly fat as well. Soluble fiber include beans, apples, oatmeal, nuts, etc. both these kind of fiber are vital in your diet.
4. Eat more fruits and vegetables
The excellent way to get enough amount of fiber is by consuming raw vegetables and fruits. It will also help you to meet the everyday need without boosting your calorie intake. In fact, the risk of heart attacks gets lowered as they are full of antioxidants.
5. Take antioxidant-rich food instead of supplements
Many studies have shown at the supplements provide the same kind of protection from the heart disorders. Moreover, they may cause other health illnesses. Whole grains, fresh fruits, leafy green vegetables are the best source of antioxidants. Choose a wide variety of the foods as there is a large number of antioxidants to render the high level of protection.
6. Add proteins
With the increasing age, our protein needs increases. Our muscles, organs, skin, antibodies, hormones, enzymes are made of proteins. But its deficiency can result in weak muscles and also lower immunity along with other issues.
During menopause, it is the proteins which prevent the body from accumulating fat. As the proteins are a rich source of fiber, so they take a long time to digest, thereby keep you fuller for a long time. It also helps you to heal the disorders, surgery, and infections. You can take the proteins from the shellfish, meats, eggs, poultry, legumes, soy, low-fat dairy items.
The menopausal women also add soy proteins to the diets as the isoflavones contained in it helps to lower the symptoms including cancer risk, hot flashes, and cardiovascular disorder. Soy acts as an antioxidant and also reduces the level of lipoproteins in the blood.
7. Don’t ignore fats
Yes, it is true that you will require a moderate amount of fat in your diet. Fats are involved in building cells and tissues are also essential for the optimal brain, hormone health, and nervous system. Opt for the polyunsaturated fats mainly the omega-3 fatty acids found in the fish like as trout and salmon.
8. Walk more
Follow an exercise routine that you can maintain. Try 30 to 60 minutes of moderate level physical activity daily. If you want to lose weight, set the health targets which you can accomplish. Walking help you to retain muscles mass and also boost bone density both of which significantly lower down during menopause.
9. Practice yoga daily
Yoga can help to lose those stubborn fats from your body. It also boosts the adiponectin levels and serum lipids which plays a vital role in the fat metabolism and glucose. Low levels of adiponectin can result in obesity. But yoga can lower the risk of heart disorders and other health issues in the overweight postmenopausal women.
Studies have shown that daily yoga can lower the body mass index and waist circumference in the overweight breast cancer survivors. It also reduces other symptoms such as irregular menstrual flow, night sweats, depression, low confidence, sleep issues, hot flashes, fatigue. Try out postures like as pranayama, dhyana, and asanas.
Note: If you are trying the postures for the first time, consult a yoga practitioner to make yoga routine which best suits your age and current fitness level.