Weight loss diet: how to lose weight in menopause

Some tips to lose weight before and during menopause, taking care of nutrition, but also physical exercise.

Already in the premenopausal period a whole series of possible disorders can occur, ranging from the irregularity of the menstrual cycle to hot flashes, from psychological symptoms to thyroid diseases. To these are added the first changes in body weight.

Weight gain is a problem for more than half of women over 50. The accumulation of fat often focuses on the hips or abdomen, creating not only aesthetic “problems”, but also increasing the risk of obesity and hypertension.

It therefore becomes essential not only to reduce body weight, but also to change one’s lifestyle, increasing physical exercise.

The most recent guidelines of the International Society of Menopause indicate the need for calorie restriction to be implemented together with an increase in regular physical activity, as well as suggesting the consumption of foods rich in substances with “estrogen-like” action. It is in fact the lack of estrogen to condition, together with age, the possible slowdown of metabolism and consequently the increase in appetite.

The “decalogue” of nutrition in menopause

Here are some tips for a diet to be observed in menopause to minimize the typical annoyances:

1. increase the consumption of fruit (to be consumed preferably in the morning or as a snack) and vegetables.
2. favor legumes and whole foods (including cereals), richer in dietary fiber, vitamins, minerals
3. eat fresh, seasonal, unrefined foods, without preservatives, dyes and additives
4. limit the consumption of red meat and pork
5. eat less dairy products and cheeses (and in any case prefer lean ones)
6. As for cooking, eliminate fried foods and prefer steaming
7. as a condiment use extra virgin olive oil, preferably raw
8. drink plenty of water (at least 25 ml of water per kg body per day)
9. limit coffee, refined sugar, salt
10. Reduce carbonated drinks, especially if sweetened, and alcoholic drinks, remembering, however, that a glass of red wine is allowed at the table, as it is rich in resveratrol, a powerful antioxidant very useful for the cardiovascular system.

Of course, the more varied the age, the better. Prefer, where possible, the single dish, remembering that among the most “woman-friendly” foods, considered as such because they contain natural hormones, there are flax seeds, tofu, sage, fennel, brown rice, beans, horseradish, green tea. Even a small piece of chocolate is allowed every now and then, preferably dark or extra-dark, to promote good mood and metabolic balance.

Exercise is key

If exercise has a positive effect on the general well-being of anyone, for the menopausal woman it is essential to reduce the risk of cardiovascular disease, as well as osteoporosis. In fact, exercising stimulates bone cells to differentiate and grow, while a sedentary lifestyle is often associated with an increased risk of fractures.

In addition, physical activity has a beneficial effect on mood and, by getting used to a run, a simple walk or gentle gymnastics every day, you can also keep muscle mass more active, as well as balance, stability, reaction and movement times.