Menopause signifies a decrease in the woman’s fertility and a cessation of the menstrual cycles. Since the level of estrogen circulating in the woman’s body declines, women undergoing menopause tend to gain rapid weight especially on the waist.
While this is a part and parcel of menopause, it can be controlled to a large extent with correct eating and the right diet. Eating well during menopause will also reduce the intensity and severity of the side effects that women suffer during menopause. Here are some changes you can make to your dietary habits in order to get rid of the excess fat.
Diet Tips For Menopause
Make sure you eat healthy and do portion control. Increase the amount of natural food like whole grains, fruits, vegetables and water. Ban the processed foods. This will help to kick-start your metabolism and help you to shed weight faster.
An average woman should aim for 2000 calories a day of which 40-45% should come from carbohydrates. Include whole-wheat pasta, whole wheat bread, whole-wheat grain and beans in your diet along with nuts. If you are not exercising, limit yourself to 1800 calories a day.
Aim for a balanced package of carbs, proteins, vitamins and minerals. Take low fat dairy, skimmed milk, curd, and eat low fat cheese. Calcium is crucial as the bones start to lose their density and become brittle.
About 10-35% of calories should come from protein. Consume lean meats like chicken, fish, beans, tofu, soy and eggs.
If you can, skip the egg yolks. Ban red meat, which is higher in fat and cholesterol and can cause a host of cardio vascular diseases especially after menopause.
Up your fibre intake by consuming green and leafy vegetables, whole grains, whole-pulses and fruits. Eat a teaspoon of crushed flaxseeds, which becomes an important component of your diet.
Say No To Junk
Make sure you ban junk food from the diet. Do not eat processed foods, sweets, chocolates, pastries and cakes.
Have them occasionally if you must. Be careful of the nutritional labels on your food and make sure you consume food that is low on saturated fat.
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Aim for 4-6 meals in a day. The meal sizes should be small and make sure you eat them frequently, every 2-3 hours. Eat a hearty breakfast of whole-wheat chapattis, oats, wheat flakes or other fibrous cereals. You should also take some form of protein and non-fat dairy.
Nuts and fruits will fulfill your daily quota of essential vitamins and minerals. Do not eat sugars foods as these tend to spike your blood sugars and can also exacerbate the symptoms of night sweats and hot flashes.
Just eating sensibly is not enough. It is also crucial to maintain bone and muscle mass by exercising religiously. Make sure you weight train and do some form of cardio at least 3-4 times a week to burn the excess calories.
With some of these extensive tips, it is possible for menopausal women to maintain an ideal body mass and weight. Getting fit for men/women over 40 years requires dedication with some changes in the lifestyle.