How to lose weight with menopause: useful 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, racking their brains over how to lose weight. An integrated approach will help to cope with the problem, but the main thing you should pay attention to is proper nutrition. A correctly composed diet will reduce body weight without harm to health, past this the skin will not become flabby, as when using new-fangled diets. Consider the important aspects in order.

Important information

Menopause in women occurs at the age of 45-50 years. The hormonal background changes dramatically due to a decrease in the level of estrogen in the body, as a result of this, fat begins to be deposited according to the type of male formation. From here comes a sagging stomach, which, when losing weight, disappears in the last turn.

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

Causes of weight gain during menopause

All of the above symptoms lead to uncontrolled eating sweets, spicy and fried foods. As a result of the oppressed state, women become locked in themselves, refuse active pastime, preferring him to apathetic relaxation on the couch.

However, stress and worrying are not the main problem of weight gain. For the most part, extra pounds appear for no apparent reason, even if the diet and habits remain the same. The abdomen and upper body are enlarged because the hormonal background has moved to a new level, and nutrition has not changed.

There is only one way out of this situation - to review the daily menu and engage in intense physical exercises. Such a move will help speed up metabolism (metabolism), which, in turn, helps to reduce weight.

20 nutritional rules for menopause

1. Prefer lean (lean) meat. Prepare dishes based on chicken, beef and veal, rabbit, turkey. Once every 10-14 days, allow yourself to eat the pork pulp baked in the oven or slow cooker.
2. Lean on seafood, they perfectly accelerate the metabolism, normalize the water-salt balance, and contribute to weight loss. Focus on the following types of fish: trout, cod, mackerel, flounder, peelingas, halibut, catfish. Also, take a look at a cocktail of octopus, mussels, squid (the cost of one package varies from 120-170 rubles).
3. During menopause, dairy products play an important role in nutrition. Several times a day, use low-fat cottage cheese (1.8–5%), kefir (1–1.5%), milk (up to 1%), fermented baked milk (up to 4%), natural yoghurts without dyes and additives (0.1 -one%).
4. Pay special attention to seasonal vegetables, berries and fruits. If weight loss occurs in the autumn-winter period, buy frozen products. Add berries to porridge or mix with cottage cheese, and then eat for breakfast. From vegetables, prepare stews or salads.
5. Do not limit yourself to eating only buckwheat or rice.In the morning, eat oatmeal or flaxseed porridge, add legumes to salads, they contain a lot of nutrients.
6. In no case do not exclude bread from the diet. Of course, you need to replace wheat products with black, whole-grain or yeast-free. If possible, buy special diet bread, they perfectly satisfy hunger and are low-calorie.
7. Do not torment the body with newfangled rigid diets. Such programs are designed for quick weight loss, but soon the weight returns in doubled quantities. Better adhere to the rules of nutrition.
8. If before that you ate 2-3 times a day in large portions, give up this habit. Regular food intake of 200-250 gr. provide the body with useful elements and accelerate metabolism. At the same time, you need to eat every 2.5-3 hours (the total number of meals varies between 5-6 times a day).
9. During menopause, absolutely any low carbohydrate turns into fat. For this reason, you need to refuse snacks in the form of cookies, sweets, cakes, chocolates, snacks, chips, crackers, etc. Allow yourself such “nasty things” once every 2-3 weeks.
10. If you really want sweets, eat a banana, a peach or an apple. In the morning, treat yourself to a yogurt cake (no more than 100 gr.), Fruit salad or sweet tea with cane sugar.
11. Before you sit down at the table, drink a glass of water with honey and a slice of lemon. Such a move will fill the stomach, as a result of which you 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 oatmeal with berries, boiled eggs, low-fat cottage cheese.
13. Cook stewed vegetables, salads, take nuts and fruits for a snack. So you eliminate the likelihood of a breakdown when, instead of wholesome food, chocolate, sandwiches or rolls are consumed.
14. Be sure to monitor the amount of fluid you drink. The recommended daily dose of water ranges from 2.4 to 2.8 liters. In addition, you need to drink herbal teas without sugar, freshly squeezed juices, kefir or yogurt.
15. When you can have lunch at home, prepare light soups with chicken, rabbit or turkey. If desired, you can add pasta from durum wheat, potatoes (pre-soaked).
16. Observe food hygiene. The last meal should be administered at least 4 hours before bedtime. Also, do not take a lying position right after a snack, it’s better to read a book while sitting or take a walk.
17. Season vegetable salads with corn or olive oil, apple cider vinegar, lemon juice. Add pumpkin, sunflower, flax seeds, use only iodized or sea chopped salt.
18. Avoid sauces such as mayonnaise, ketchup, tartar, etc. The same goes for 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 with menopause, it is strictly forbidden to use the following products: smoked meats, pickles, sausages, pastries and high-calorie pastries, alcohol (except for dry wine 1 time per week).

Drugstores for weight loss during menopause

The preparations 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 occurred or not.

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

As for homeopathic remedies, consider them in order.

1. EtroVel. The product belongs to biologically active additives (BAA), it normalizes the activity of the gastrointestinal tract. The drug is designed to facilitate menopause.
2. Femital. The tool was created as an assistant for menopause, it partially restores the metabolism and promotes weight loss.
3. "Tsiklim." Supplements, preoperate normalizes hormonal levels, prevents the deposition of fats in the abdomen and upper body. Read the manufacturer's recommendations before use.

Physical activity during menopause

Sign up for a test lesson in the gym, attend a Pilates lesson. 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 replenish 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, a 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 products. The main thing is to monitor your own health, do not sit on strict diets.

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