Many women gain extra weight during menopause, and to return to a comfortable weight sometimes is not easy. What to do?
Nutritionists and endocrinologists suggest to find their comfortable weight!
Determine for yourself at what body weight were you most comfortable, it was not “I want to weigh 55 kg”, and “I feel good when my weight is around 60 kg.” It is important that this “figure” should be suitable for you. So, one of the easiest ways to determine the range of normal body mass for your height is a calculation of body mass index (BMI).
Calculation of BMI
To do this, divide body weight in kilograms to height in meters squared:
BMI = body weight (kg) / Height (m) 2.
For example: weight 60 kg, height 165 cm. so Believe, 60/(1,65*1,65)=22,04
Normal body mass index is between 18.5 and 25, anything below is a deficit of body mass, higher – excess body weight (up to 30) or obese (more than 30).
And it’s not just about sports and physical exercise, but also about daily activities. With age, we unwittingly reduce their activity, are more likely to use a lift, drive and do not go to the store, and even call the family, instead of to look there!
Follow the blood sugar levels.
Try to reduce the amount of consumed sugars and alcohol.
Surround yourself with positive emotions and friendly atmosphere!
What to eat during menopause?
Eat more protein. Foods high in protein maintain the feeling of fullness, accelerate the metabolism and reduce muscle loss during menopause. Fish is a good source of protein and contains many vitamins and minerals. Oily fish such as salmon, mackerel and sardines, rich in omega-3 fatty acids. It is recommended to include in diet at least 2 servings of fish a week, including 1 portion of oily fish. It can be fresh, frozen or canned, but remember that canned and smoked fish often contains large amounts of salt. Meat is another good source of protein. Whenever possible, choose lean meat (chicken, Turkey, rabbit) to reduce the amount of consumed fat. Also, use healthier cooking methods e.g. grilling, roasting, but not frying. Eggs, beans, legumes, nuts and tofu are also excellent sources of protein.
Eat less foods high in fat and sugar such as crisps, pastries, cakes and biscuits. An excessive amount of unhealthy fats in the diet can raise cholesterol levels in the blood, thereby increasing the risk of developing cardiovascular disease. Choose oils with a high content of healthy fats, such as olive, flax, sesame, sunflower.
Regular consumption of foods and drinks with high sugar content increases the risk of obesity and tooth decay.
Daily eat fruits and vegetables. People who eat at least 5 servings of fruits and vegetables a day have lower risk of cardiovascular disease, stroke and some cancers.
It’s not as difficult as it may seem:
- Add a sliced banana to your morning cereal is a quick way to obtain the first portion
- Replace cookies with perekus a large slice of pineapple or melon, or 5 cherry tomatoes – this is Your second portion
- Add a small portion of salad for lunch – this is Your third portion
- Snack Apple, pear or 2 tangerines – this is Your fourth portion
- Add 3 full tablespoons of steamed or grilled vegetables – this is Your fifth portion
Eat foods with a high content of dietary fiber. Foods high in fiber, such as Brussels sprouts, avocado, broccoli, flax seed, improve gastrointestinal tract, reduce appetite and promote weight loss.
Give preference to wholegrain starchy foods like brown rice, pasta from durum wheat and whole-wheat bread. They contain more fiber, vitamins and minerals than white varieties.
Include foods rich in calcium, which is vital for bone health. These include dairy products, leafy green vegetables, nuts, seeds and fish.
Avoid strict diets!
In menopause, energy expenditure at rest in women is reduced. Although it may be tempting to try a very low calorie diet for quick weight loss, this is not recommended. Significant calorie restriction causes loss of muscle mass and further decreasing the speed of metabolism. Therefore, while a very low calorie diet can cause short-term weight loss, their effect on your muscle mass and rate of metabolism will not protect from weight gain. In addition, inadequate intake of calories and reduced muscle mass can lead to bone loss. This can increase the risk of osteoporosis.
Thus, “dietary restraint”, that includes control of portion size is a sharp reduction in calories can be helpful for weight loss.