About 70% of women gain weight at the time of menopause. Weight typically begins to increase on the onset of perimenopause.
Most women gain somewhere between 10-20 kilos or even more, so a woman can become obese. Being a healthy weight is important in all stages of life and especially in the period of menopause. It is therefore essential to take steps to learn how to lose menopause weight. Even in the early stages of perimenopause, some women will notice that despite not making changes in their eating habits or exercise, they begin to gain fat around the abdomen. Any attempts to lose this weight are often unsuccessful and therefore frustrating.
So, how to lose menopause weight?
First, it is important to realize that experts do not recommend “crash” diets as a healthy way to lose weight gradually. We all know people who have trying these types of unhealthy diets and have finished getting all the weight back and even more. During menopause, it is especially important to nourish and feed the body, and this should be taken into account how deciding how to lose menopause weight.
The principles of losing weight are the following:
Eat plenty of foods rich in fiber, such as vegetables, fruits whole grains and legumes. These are the “good” carbohydrates and you should try to eat between 20-30 grams of fiber per day.
Include lots of fruits and vegetables. Try to eat at least 5 portions a day. Try to include a mixture or yellow, green, orange, and red fruits and vegetables.
Limit sugary foods. Avoid foods such as cakes, biscuits, refined snacks and white bread.
Reduce animal fat. Animal fat is rich in saturated fats and eating this can lead to high cholesterol levels. Choose lean meats, skinless fish and poultry.
Increase the consumption of nuts and oily fish. They contain healthy fats. Those are beneficial to heart health.
The intake of cholesterol should make about 300 mg per day. Cholesterol is found in animal products such as dairy, meat and egg yolks.
It is very good that once you have decided to lose menopause weight. It is better to take actions immediately. Procrastination is our enemy in many different situations especially as it concerns diets. Using the principles above, it is entirely possible to build a very healthy diet. However, it has shown that people who have the support and guidance, while dieting are more likely to succeed than those who “go it alone”. There are many diet plans and all claim to help to teach how to lose menopause weight. That is why it is so important to choose a proper one.
The weight loss plan should be built on the principles of a healthy diet.
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