As they get older, women have a hard time maintaining their weight.The hormonal changes that occur during menopause may make this even more difficult.You can increase your risk for diabetes, heart disease and certain cancers by gaining and storing weight in your abdomen instead of thighs and other parts of your body.Many times the gain in weight can be attributed to genetics, aging and other lifestyle factors.You can lose some weight with the right diet, exercise routine and lifestyle.
Step 1: You should be aware of calories.
Too many calories may be a reason for weight gain during menopause.As you age, you will lose lean muscle mass and the amount of calories your body needs to support itself will decrease.Be aware of your total calories intake.It's a good idea to start tracking calories in a food journal if you're having trouble with your weight.You can use this information to make a decision.If you want to lose weight, try to cut calories.Reducing calories by 500 a day can help you lose 1 pound a week.Don't forget to count calories from beverages.Do not go below 1,200 calories a day.It's hard to maintain proper nutrition with very low calories.
Step 2: Don't eat meat at each meal.
It's important to have a good diet with a lot ofProtein is an important part of your diet.When you're going through menopause, it's important to keep your lean muscle mass.Women are more susceptible to losing lean muscle mass as they age.It is possible to combat this effect by eating enoughProtein.You feel full longer and eat less because of the longer digest time.You should include a serving or two of the food.If you want to maintain lean muscle, you should eat at least 30 g at each meal.Aim for a 3-4 oz piece of meat.If you want to stay within your calories, choose leaner proteins over high fat ones.Lean options include poultry without skin, eggs, lean beef, pork, seafood, and tofu.
Step 3: Fruits and vegetables should be filled up.
Fruits and vegetables are an important part of a balanced diet.A lot of these can help you stay within your calories.It is possible to bulk up your meals with the help of fruits and vegetables.Since they are low in calories, but high in vitamins and minerals, these foods work well for weight loss.Aim for at least five to nine portions of these foods each day.Measure your portion sizes to stay on track.For 1 cup of vegetables or 2 cups of leafy greens a day.
Step 4: One to two serving of dairy a day is required.
Extra calcium is needed in the diet of women going through menopause.The dairy food group has high levels of calcium.As you age, the recommended daily amount increases from 1,000 to 1,200.It's important to include a variety of calcium-rich foods.One serving of dairy contains 1 cup of milk or yogurt and 1.5 ounces of cheese.As you age, some studies show that you may not be able to digest Lactose.Changes in your gutbacteria are to blame.If you notice any symptoms after consuming dairy, try dairy alternatives.Almond milks and yogurts are good replacements.Other foods with calcium include broccoli, almonds, dark greens, beans and fortified orange juice.You can use these foods as calcium alternatives in your diet.
Step 5: Grain choices should be healthy.
It's important to include sources of grains that are rich in vitamins and minerals.This will help round out your diet.If you want to eat a grain-based food, choose 100% whole grains.These foods are high in vitamins and minerals.They are more dense in vitamins than refined grains.White bread, items made with white flour and white rice are lower in many vitamins and minerals.Measure your portion sizes so that you can stay within your target calories limit.Go for 1/2 cup of whole grains.Whole grains include: oats, brown rice, wheat, millet, and wheat bread.
Step 6: Limit alcohol consumption.
High levels of alcohol are not recommended for any person, and excessive alcohol consumption has been linked with increased risk of bone loss and osteoporosis.If you decide to drink, only have one serving daily at a maximum; however, since alcohol is empty calories, you should consider drinking less often.The amount of calories and sugar you consume should be minimized when having a drink.Go for a beer or glass of red wine instead of a fruity drink.
Step 7: Taking supplements is a good idea.
Many of your needs change as you age.Take supplements if you can't meet your needs through diet.You need to increase your calcium to about 1,200 a day.If you don't like dairy or other calcium rich foods, consider taking a calcium supplement.Although there have been studies linking calcium supplements with heart disease, it's only been found with supplements that are in excess of your needs.It's a good idea to take a 500mg calcium supplement once or twice a day.If you're not getting calcium from your diet, you need this.Many people are deficient inVitamin D.It's hard to get enough food and sunlight.Your bone health is dependent on your intake of vitamins D and D3.It's hard for your body to use calcium effectively if you don't have adequatevitamin D.If you're deficient, you may be put on a supplement.Ranges should be determined by your doctor.
Step 8: You should increase the amount of time you exercise.
30 to 40 minutes of exercise five days a week is what women who are having trouble maintaining their weight should strive for.Aerobic exercise has many benefits.It can help women going through menopause if they maintain or lose weight, reduce their risk of breast cancer, and boost their moods.150 minutes of moderate aerobic activity each week is a minimum.It is possible that you need to burn more calories to maintain your weight.Aerobic activity hasn't been proven to help deal with any of the common side effects associated with menopause, like mood swings or hot flashes.
Step 9: Resistance training is included in your workout.
The loss of bone and muscle mass associated with menopause can be prevented with regular strength training.You should include two to three days of strength training.The natural loss of muscle mass that occurs as a normal part of the aging process can be slowed by doing activities such as yoga, pilates or weight training.
Step 10: Strengthen the body with stretching and balance activities.
Flexibility and balance are important to you as you age.You should stretch after your muscles are warmed up.It's not a good idea to stretch before your workout.Balance exercises are included.As you get older, this may help prevent falls.Balance on one leg, yoga, sideways walking, and tai chi are good exercises to try.
Step 11: Take care of yourself.
When stress is combined with menopause it can make weight loss nearly impossible.The stress hormone cortisol is produced by your body when you're dealing with stress.It is more difficult to say no to food when there is an increase in appetite.Stress can cause you to eat.You are more likely to go for comfort foods that are higher in calories and fat.The best you can do is manage stress.Try: taking a walk, talking to a supportive friend, meditating, doing yoga or listening to good music.If those things don't work, you should see a behavioral specialist.These mental health professionals can give you tips on how to manage stress.
Step 12: Take care of sleep problems.
Nighttime hot flashes are a common symptom of menopause and are one of the many side effects.Sleeping patterns may be disrupted by these and other hormonal imbalances.Sleep problems can affect weight loss or maintenance.There will be changes in appetite and cravings.You are less likely to make healthy food choices if you are tired and fatigued.You might want to talk to your OB/GYN about taking hormones as a relief.melatonin can help regulate your sleep.
Step 13: .
It's never a good idea to stop smoking as it has a lot of negative health effects.It has been linked to bone loss in women.Many women are reluctant to quit smoking because of the risk of gaining more weight.The benefits will outweigh the short-term weight gain.You should consider quitting if you are currently smoking.If you want to quit cold turkey, you need to stop the influx of toxins and nicotine immediately.If you can't quit cold turkey, talk to your doctor.He or she may be able to prescribe a medication to help you stop smoking.