How to Lose Weight during Menopause
Menopause is a period of many changes for all women, including emotional and physiological. This is when ovaries stop producing estrogen, an important hormone for controlling menstrual cycles. It happens between age 45-55, and women usually go through these changes for up to 2-5 years. Many of them start gaining weight, especially around their abdomen. That’s why it’s important to pay close attention to any weight fluctuation during menopause.
Helpful Tips to Lose Fat
Gaining fat is much easier than losing or maintaining it. However, it’s never too late to make positive lifestyle and diet changes while going through menopause. How can you manage your weight effectively? Follow these simple steps:
- Eat healthy meals;
- Decrease your regular calorie intake;
- Choose mini meals;
- Eat more vegetables and fruits;
- Select fiber-rich food products;
- Add proteins to your diet;
- Choose antioxidant-rich meals;
- Don’t avoid fats;
- Pick carbohydrates wisely;
- Train regularly and choose cardio and strength exercises.
Healthy Diet Changes
If you have had healthy eating habits before menopause, you should keep to them. A realistic diet plan is the main key to any long-term weight management and loss. However, your calorie intake should be reduced with aging because you can eat less and still function well. Shifting to mini meals is another great way to manage your weight during menopause.
Choose fiber-rich food products because they can make you feel full for longer and help you fight belly fat. Add more vegetables and fruits to your daily diet and choose antioxidant-rich meals. Select carbs wisely and add proteins to your meals to manage and lose weight during menopause effectively.
Importance of Exercising Regularly
Adopt the exercise routine that you can maintain and try to walk more. If you want to lose weight, set attainable and healthy goals that are easy to achieve. Do cardio and strength training regularly, and you’ll fight fat during menopause.
