Menopause is defined by the World Health Organization as the permanent cessation or complete cessation of menstrual cycles and the end of ovarian activity. As estrogen production decreases over time, the ovaries shrink. Weight gain is therefore much easier.
We have provided some helpful tips in this article. weight loss During menopause
1. Increase Physical Activity
As we age, many people notice a decline in muscle tone. This can lead to an increase in body weight. Regular exercise is a great way to build muscle, and it can also prevent the loss of muscle due to age. Regular exercise is a great way to build muscle. Lose weight Improve your overall physical and mental health.
Research shows that resistance training and aerobic exercise can help reduce body fat, and increase muscle formation after and during menopause.
These are the steps to take if the person isn’t already active. To raise the level Physical activity :
- gardening
- Take your pet on a walk
- You can park your car at the building’s entrance, but you must be within walking distance to the destination.
- Use the stairs instead the elevator
- Standing to make a call, and walking while making a call
2. Consuming Nutrient-Rich Foods
All meals and snacks should include healthy, nutritious food. The diet of a person should include diverse fruits and vegetables, whole grains, lean proteins, and lean meats.
Mediterranean-style Diet is trendy and practical for good health. According to a 2016 study, this diet was found to be beneficial in reducing the risk of developing heart disease. risk factors such as high blood pressure or low lipid levels, and can cause weight loss. Persons; Avoid Processed foods These foods contain high levels of saturated or trans fats.
A dietitian can assist you in this process. Healthy eating Plan and monitor your progress.
3. Make Sleep a Priority
Get Enough Quality sleep It is essential to maintain a healthy weight, and overall health. Poor Quality sleep Weight gain can be caused by these factors.
Studies have shown that it is linked to sleep disorders, aging, and metabolic decline during menopause. There are changes in sleep quality and circadian rhythms; energy expenditure and body fat composition are affected by appetite hormones.
A focus on restful sleep can reduce the menopause Weight loss.
4. Keep track of your meals and weight
Tracking Meals can help people to identify what they are eating They regularly eat certain foods Which contexts? This information will help you to make specific dietary adjustments.
Research has shown that those who keep track of their meals and weights are more active and lose more weight.
5. Paying attention to portion sizes
The increase in the portion sizes of restaurants has led to an increase in their prices. If one doesn’t feel satisfied, one can eat more than is necessary. It can also be difficult to manage portion control when you are distracted by TV or eating.
It can be helpful to know the standard portions of food so that you can control your portion size.
6. Lifestyle changes
Losing is easy with the right tools Weight is important to keep healthy Habits over the long-term. If the person is unable to lose weight, he/she will return to old ways. He can gain all his lost weight He has lost weight. Weight loss can be caused by yo-yo Diets These habits can be quickly reversed and help to regain the weight you have lost over time. People are more inclined to adopt healthy lifestyles, such as cooking. Routines and exercises Regular exercise is important for long-term weight loss.