6 unstoppable tips for losing weight during menopause
Many women dread menopause because of the changes they have to go through. Weight gain is one of their biggest concerns, hence the question: is it inevitable? No, the following tips will allow you to lose weight once you reach this stage.
Play sports
According to an article published in the scientific journal “Menopause”, playing sports is beneficial for women. It can, among other things, help them lose weight or, at least, avoid becoming overweight.
These studies were conducted on 234 postmenopausal volunteers for 12 months. 166 of them were sedentary, while the rest were active. The researchers proposed to 83 people in the first category to integrate a fitness and cardio program. 3 weekly training sessions were planned for the 20-week experiment. Each session lasts one hour.
Cycling, swimming and rowing are among the most recommended activities. Being comprehensive sports, they reduce body fat mass.
Reduce sugar and alcohol intake
You can lose weight during menopause by adopting a healthy diet. The first foods to banish are those that contain a lot of sugar . The National Health Security Agency or ANSES recommends limiting the daily consumption of this substance to 100 g. The French Health Security Agency and the High Council for Public Health, meanwhile, have other advice. They recommend taking a glass of sugary drink every day.
Even if the ideas diverge about it, alcohol is in second place of the products to avoid. Some studies show that it promotes weight gain. An article published by the American Journal of Clinical Nutrition in 2015 proves it. By drinking alcohol during the meal, a person consumes more fat. To lose weight during menopause, it is better to choose another drink.
Balance your diet
To lose weight during menopause , it is useless to follow a drastic diet. The most important thing is to know how to balance your diet. Dr. Corinne Chicheportiche Ayache talks about some mistakes to avoid in her publications. Light diets, for example, encourage people to eat more. She also suggests that it is useless to skip certain meals of the day. The hormonal upheaval leads to the decrease of serotonin, which is an appetite regulating chemical compound. By eating three balanced meals a day, you reduce your cravings.
Protein snacks are also recommended by this nutritionist to lose weight during menopause. So you can easily limit your consumption. Respecting the needs of your body is another point that should not be overlooked. You are hungry ? Eat. Otherwise, avoid snacking .
Consume the right proteins
Eating protein can help you lose weight during menopause. However, it is important to choose their source carefully. American studies have revealed that the egg contains good protein, according to the article published on the National Center for Biotechnology Information website. The latter promotes the feeling of satiety and regulates blood sugar levels. The nutritionist, Corinne Chicheportiche Ayache, also talks about it on her site. She lists several other protein-rich foods that help with weight loss during menopause. Poultry meat, seafood and soy are among them. Soy reduces cholesterol levels in the body by 12%.
Drink water
According to an advisory issued by ANSES on December 23, 2019, postmenopausal women should drink 1.5 liters of water per day. Staying hydrated helps reduce the amount of toxins and fats circulating in the blood. This allows you to lose weight during menopause. Green tea , for example, is known for its fat-burning effects. This is not a novelty. Since the year 3000 BC, the Chinese used it for the same purpose.
Other drinks that do not contain sugar also help with weight loss. Mate is another example of an ideal beverage for losing weight during menopause. It prevents carbohydrates from turning into fat.
Take dietary supplements
Nutritionists recommend taking food supplements to lose weight during menopause. According to Dr. André Girard, a naturopath, probiotics are excellent slimming allies for women. They regulate their appetite by modifying the functioning of the microbiota, which is all the bacteria placed on the wall of the intestines. Thanks to these products, food becomes nutrients and not fat once in the intestines.
It is also advisable to favor chitosan. This product extracted from crustaceans forms a gel on the intestinal wall. The fats arriving in the intestine are absorbed, then rejected through the stool.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.