During Menopause, Weight gain is a major problem for many women, despite following the same diet and exercise routines that they’ve had for years.
Here are some ways to achieve a hormonal balance which promotes weight loss during Menopause:
- We should minimize all insulin stimulating foods– These include white sugar, excess alcohol, and all processed flours.
- Include foods high in soluble fibre- Adding high- fiber foods like flaxseeds, Brussels sprouts, avocados, and broccoli can increase insulin sensitivity, reduce appetite, and promote weight loss.
- Always pick glucagon stimulating foods at every meal– Glucagon stimulating foods are proteins like chicken, fish, turkey, cottage cheese, yogurt, lean red beef, eggs, protein powder (pea, rice, or whey).
- Support our hormonal health with essential fatty acids– In addition to cold-water fish, nuts, and seeds – it is advisable to supplement our diet with a distilled fish oil supplement daily.
- Stay hydrated- Drinking atleast3 liters of water every day is critical for energy, vitality, and overall health. Having Green tea twice or thrice a day will boost your metabolism which will play an important role in our weight loss journey.
- Exercise, the best option- Exercise is by far one of the most effective ways to lower cortisol response. Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Our daily routine should include aerobic exercises, like swimming, walking, bicycling, and running, as well as resistance or strength training.
- Sound Sleep- A good night’s sleep can do wonders for proper cortisol secretion and weight loss. In fact, much research has shown poor sleep quality to be associated with an increase in cravings and hunger, which leads to weight gain.
Apart from these 7 points, one should try to follow these also:- It’s better to Stand Than Sit, if and When You Can. The more time that our body’s in motion, the more calories our body will burn and help in weight loss during menopause. Staying as vertical as possible throughout the day not only increases calorie burn, it can also help prevent other health problems. Prolonged sitting is connected with higher levels of abdominal fat, as well as fat that’s accumulated around organs such as the liver, which increases the risk of many heart diseases.
Time Meals and Snack Right to Counter Mindless Eating. It’s not just what we eat but also when we eat, which matters a lot while losing weight. Another way to keep calories in check is to avoid nibbling throughout the day. To help rein in our snacking, we should start paying attention to our circadian rhythm. “Eat during a window of 8 to 12 hours a day, and then avoid eating for the rest of the time. Be strict with time limits.” End eating at a reasonable time, like 7 p.m., and pick it up again 12 hours later, the next morning at 7 a.m.
If we follow a Personalised Diet Plan along with these tips, then we can fight our weight gain during menopause.
Photo by Ovidiu Creanga on Unsplash