How to lose weight with menopause: tips

The period of menopause (menopause) is considered difficult in terms of getting rid of extra pounds. For a fairly short period of time women gain weight, puzzling over how to lose weight. An integrated approach will help to cope with the problem, but the main thing to pay attention to is proper nutrition. Properly formulated diet will reduce body weight without harm to health, by which the skin will not become flabby, as when using modern-fashioned diets. Consider the important aspects in order.

Important information

Menopause in women begins at the age of 45-50 years. Hormonal background changes dramatically due to a decrease in the level of estrogen in the body, as a result, fat begins to be deposited in the manner of a male formation. From here there is a sagging belly, which disappears at the very least when losing weight.

Experienced gynecologists unanimously say that during the period of menopause, the weight goes very slowly, so it is recommended to prepare for a kind of diet in advance. Before you develop a correct diet, you need to identify the true causes of weight gain.

The reasons for the increase in body weight during menopause

All the above signs lead to uncontrolled eating sweets, spicy and fried foods. As a result of the depressed state, women withdraw into themselves, refuse to actively spend their time, preferring an apathetic rest on the couch.

However, stress and reliving is not the main problem of weight gain. For the most part those extra pounds appear for no apparent reason, even if the diet and habits remain the same. The abdomen and upper body increase because the hormones have moved to a new level, and the diet has not changed.

There is only one way out of this situation - to review the daily menu and do intensive exercise. Such a move will help speed up the metabolism (metabolism), which, in turn, promotes weight loss.

20 rules of nutrition during menopause

1. Prefer low-fat (lean) meat. Prepare dishes based on chicken, beef and veal, rabbit, turkey. Once every 10-14 days, allow yourself to eat pork pulp, baked in the oven or a slow cooker.
2. Lean on seafood, they perfectly accelerate the metabolism, normalize the water-salt balance, promote weight loss. Focus on the following types of fish: trout, cod, mackerel, flounder, pelingas, halibut, catfish. Also look at the cocktail of octopus, mussels, squid (the cost of one package varies between 120-170 rubles).
3. During menopause, dairy products play an important role in nutrition. Use low-fat cottage cheese (1.8–5%), kefir (1–1.5%), milk (up to 1%), ryazhenka (up to 4%), natural yogurts without dyes and additives (0.1 -one%).
4. Pay special attention to seasonal vegetables, berries and fruits. If you lose weight in the autumn-winter period, buy frozen products. Add berries to porridge or mix with cottage cheese, and then eat for breakfast. Cook vegetables with stews or salads.
5. Do not limit yourself to eating buckwheat or rice groats. Eat oatmeal or flax porridge in the morning, add legumes to salads, they contain a lot of nutrients.
6. In no case do not exclude bread from the diet. Of course, wheat products need to be replaced with black, whole-grain or non-yeast products. If possible, buy special diet bread, they perfectly satisfy hunger and are low-calorie.
7. Do not torture the body with new-fashioned hard diets. Such programs are designed for rapid weight loss, but soon the weight is returned in double quantity. Better follow the rules of nutrition.
8. If before that you ate 2-3 meals a day in large portions, give up this habit. Regular food intake 200-250 gr. provide the body with beneficial elements and speed up metabolism. In this case, you need to eat every 2.5-3 hours (the total number of receptions varies between 5-6 times a day).
9. During menopause, absolutely any low carbohydrates are converted into fat.For this reason, you need to abandon snacking in the form of cookies, candy, cakes, chocolates, snacks, chips, crackers, etc. Allow yourself the same "nastiness" 1 time in 2-3 weeks.
10. If you really want sweet, eat a banana, peach or apple. In the morning, treat yourself to a yoghurt cake (no more than 100 grams), fruit salad or sweet tea with cane sugar.
11. Before you sit at the table drink a glass of water with honey and a slice of lemon. Such a move fills the stomach, causing you to eat less. You can also eat an apple before the main meal.
12. Pay due attention to breakfast, it is he who awakens the body. Food should be as healthy and satisfying as possible. Refuse sandwiches with sausage and cheese, eat porridge with berries, boiled eggs, low-fat cottage cheese.
13. Cook stewed vegetables, salads, take nuts and fruits as snacks. So you exclude the possibility of breakdown, when instead of healthy food they go to the consumption of chocolates, sandwiches or buns.
14. Be sure to monitor the amount of fluid you drink. The recommended daily dose of water ranges from 2.4-2.8 liters.In addition, you need to drink herbal teas without sugar, fresh juices, kefir or yogurt.
15. When you have the opportunity to dine at home, cook light soups with chicken, rabbit or turkey. Optionally, you can add pasta from durum wheat, potatoes (pre-soaked).
16. Observe food hygiene. Last meal should be done at least 4 hours before bedtime. Also, do not take a recumbent position immediately after a snack, it is better to sit reading a book or walking.
17. Season vegetable salads with corn or olive oil, apple cider vinegar, lemon juice. Add pumpkin, sunflower, flax seeds, use only iodized or sea ground salt.
18. Avoid sauces such as mayonnaise, ketchup, tartar, etc. The same applies to carbonated drinks and packaged juices. They contain mostly artificial dyes and preservatives that are poorly absorbed by the body.
19. Do not eat fast food, products of this kind increase cholesterol and disrupt metabolism. If you really want to taste the "forbidden fruit" put out a piece of lean meat, sprinkle it with lemon juice or ripe tomato, eat in combination with vegetables and a slice of bread.
20. During weight loss during menopause, it is strictly forbidden to eat the following products: smoked meats, salting, sausages, muffins and confectionery with high calorie content, alcohol (except dry wine 1 time per week).

Pharmaceutical drugs for weight loss during menopause

The drugs described below are not recommended to be taken without the recommendation of a doctor. This is especially true for women who are not sure whether menopause has come or not.

Important!Medicines designed to replace hormones should not be taken without a doctor's prescription. Such drugs include Angelica, Vero-Danazol, Flimoston, Divina, Klimonorm.

With regard to homeopathic medicines, we consider them in order.

1. EtroVel. The product belongs to the biologically active additives (BAA), it normalizes the activity of the gastrointestinal tract. The drug is designed to facilitate the flow of menopause.
2. Femital. The tool is created as an assistant for menopause, it partially restores the metabolism and promotes weight loss.
3. "CyClim". Supplements, the preparation normalizes hormonal balance, prevents the deposition of fat in the zone of the abdomen and upper body. Before use, read the manufacturer's recommendations.

Motor activity during menopause

Sign up for a trial lesson in the gym, visit the Pilates class. Take the habit of steaming in a bath or sauna at least 2 times a month (in the absence of heart disease), start swimming in the pool.

Instead of taking the elevator to the apartment, take the stairs. Do not neglect the morning 15-minute exercise, it, like breakfast, sets the tone for the whole day.

The combination of the right diet with physical activity will allow you to lose weight 2-2.5 times faster. The main thing is to fill the water balance, which is responsible for the normal metabolism.

Menopause is a difficult period in the life of every woman. Stress at work, a sharp restructuring of the body, lost biorhythm badly affect the general condition of the body and, in particular, body weight. Follow the rules of nutrition, exercise, if necessary, use pharmacy tools. The main thing is to follow your own well-being, do not sit on rigid diets.

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