Once Regina Dubovitskaya was asked how she always manages to look so good, regardless of age. She replied that there is no secret here, and her diet is called “permanent residence”. It stands for simple: try to eat less.
Unfortunately, this diet does not help everyone and not always. The facts are that some people eat as if not to themselves, and at the same time remain thin, sonorous and transparent. Others, on the contrary, sitting on various diets, continue to swell by leaps and bounds. You can often hear from them: they are lucky to be thin, they eat and do not get fat. Genetics has worked here, and nothing can be done about it.
It is another matter if the same person in different periods of life is sometimes thin, sometimes fat. And especially if it is a woman, and especially – during menopause.
Is it necessary to lose weight
What is the reason for the weight gain?
First, a little physiology. During the childbearing period, the ovaries produce female hormones. At the beginning of menopause, the function of the ovaries fades, and their production of female hormones stops. You will be surprised, but adipose tissue is now starting to produce hormones, especially the one on the abdomen and thighs.
That is, the fact that women get better during this period is normal, it is a healthy process. Weight gain up to 12 kg is considered optimal. If the weight gain does not stop and continues to grow up to 20 kg, 30 kg or more, then something needs to be done.
What else happens in the body
During menopause, the female body receives tremendous stress, which makes it more vulnerable. Hormonal changes are accompanied not only by weight gain as a result of a decrease in metabolism. In addition, there are violations in the work:
- of cardio-vascular system,
- endocrine system,
- general aging of the body.
It seems that strength is running out, there is a bad mood, depression and even panic attacks. To reduce stress, lifestyle changes and dietary adjustments are necessary.
What and how you can eat
Since the body now uses less energy, it takes less food to replenish it. Hence the first advice: you need to eat in smaller portions, but more often (5-6 times a day), chewing food thoroughly.
Food should be balanced and contain the required amount of protein, fat and carbohydrates. In this case, a dietitian consultation will not be superfluous. After a complete examination, the doctor will recommend the best products for each case.
But there are general recommendations:
- to minimize the amount of junk food, such as: baked goods, chips, carbonated drinks, convenience foods;
- foods that contain a lot of fiber reduce hunger;
- give preference to vegetables and fruits raw or baked;
- remove everything spicy, fatty, smoked, salty from the diet;
- drink clean non-carbonated water – 2 liters per day;
- eat meat, fish, dairy products;
- use dried fruits, honey, nuts, fruits as sweets.
Since the need for vitamins, macronutrients and microelements is growing, doctors recommend drinking vitamin complexes intended for women in menopause.
And in conclusion
A few more tips to help you avoid gaining excess weight during menopause and to ensure you feel good:
- temper – pour cold water over it, thus training the cardiovascular system;
- leech therapy;
- physical activity – more movement, walking, swimming, cycling, gentle gymnastics, yoga, pilates, ballroom dancing, walking;
And most importantly – more positive emotions! Then this difficult period in the life of every woman will pass easily and imperceptibly. As the song says: there is good at any age.
Source : womaninstinct.ru