Women can experience weight gain when they reach their menopausal age because of their low estrogen levels, poor sleep, as well as age related problems that cause their metabolism to slow down and affect muscle tone too. Usually, the weight forms in the abdomen which can lead to other health issues if you don’t take care of it. The problem, however, is that it’s not really easy losing weight, especially in the midsection, but there are steps that you can do to help you shed a few pounds.
Choose nutrient-rich foods
If you want to lose weight, then you will need to reduce your consumption of calories. This means that it is important that you should make changes to your diet too. Instead of munching on chips, bagels, or even ordering from fast-food joints, make sure that you choose foods that contain high nutritional value such as vegetables, proteins, whole grains, and fruits as well.
Weight gain can be troublesome to lose at times, even more so when you reach your menopausal stage. That said, researchers have found that staying active can actually be helpful in keeping your weight down. You don’t have to hit the gym immediately and work yourself into a frenzy of lifts and such because you can always start with something simple such as walking every morning. You can also add weights as well as resistance training to your weight loss program to help keep your weight down.
Practice portion control
Another tip that you should keep in mind when you are trying to lose weight during your menopause is to practice portion eating. With restaurants increasing their portion sizes lately, it’s hard to determine how much food you should be eating per day. If you want to practice portion control, you can start by measuring your snacks rather than eating them directly from the bag. It would be a good idea to avoid eating your meals in front of the TV since you will not be able to pay attention to how much food you’ve been eating already.
Keep track of your food intake
If you want to lose weight, you will need to pay more attention to the food that you are eating by keeping track of it. You should list down all the foods that you have been eating, so you will be able to determine which ones you should avoid and which ones to keep. It would also help if you weigh yourself regularly so you can make adjustments to your diet appropriately.
Another important tip to consider when it comes to losing weight during your menopausal stage is to make sleep a priority. Being able to rest properly can have a positive impact to your weight since your energy levels will go up, and keep your metabolism running too. When you are not getting enough sleep, it will affect your hormones, the composition of your body fat, as well as energy expenditure as well. By getting enough rest, you will be able to keep your weight down at this stage of your life.
Consider mindful eating
It would help if you follow mindful eating too during mealtimes where you will be paying attention to what you are eating rather than whatever distractions around you. This way, you will be able to determine whether you are full or not.
It is understandable that losing weight during your menopausal stage is going to be tough, but this doesn’t mean that it isn’t doable. As a matter of fact, with the tips mentioned above, you will be able to start losing pounds soon.