The exit from reproductive age is often accompanied by a number of changes in the body of a woman, which have consequences and can be perceived very painfully. Among them, there is a problem with weight gain in the climacteric. Many begin to wonder how to lose weight during menopause?
Why Do You Gain Weight With Menopause?
Menopause is the period in a woman’s life when the ovaries cease to function fully, menstruation stops, and the reproductive age ends. This time is accompanied by hormonal changes in the body, and it is because of them that body weight can grow rapidly and patients begin to ask themselves how to lose weight in menopause.
The synthesis of hormones such as estrogen and progestin is first slowed down, and then completely stopped. Estrogens are responsible for the firmness and elasticity of the skin, the condition of the mucous membranes, and the general tone of the body. They regulate the menstrual cycle and are involved in the metabolic processes. In menopause, estrogens are no longer produced in the ovaries. It is because of this that not only the metabolic rate drops significantly, but the basic principles of absorption of proteins, fats, and carbohydrates are completely changed.
How To Lose Menopause Weight
There are simple definite ways to lose weight after menopause. Here, they are:
♦️ Healthy lifestyle
One of the fundamental factors of the solution to how to lose weight during menopause question is the daily routine. It is important not only to get up and go to bed but also to eat at about the same time. A huge role is played by sleep: it must be at least 7 hours so that the body has time to recover. By the way, it is during sleep that weight loss occurs.
It is important to establish a drinking regime. Be sure to drink a glass of water on an empty stomach and every 1.5-2 hours during the day.
♦️ Proper Nutrition
There is no specific diet for menopause to lose weight because each organism is individual and needs to choose a diet for itself. However, nutritionists give some recommendations about foods, which can help those who wonder how to lose weight during menopause.
Firstly, foods rich in harmful fats should be excluded. This category includes any fast food, fatty meat, mayonnaise, sausages, rich broths, etc. Also, it is recommended to minimize pasta, butter bakery products, fatty sauces, and pastry consumption. Secondly, you should give preference to plant foods rich in vitamins and fiber: fresh vegetables and fruits, vegetable proteins that are easily digested, sprouted wheat and other product categories.
♦️ Physical Activity
A huge role in how to lose weight after menopause naturally question is played by physical activity. It is important to walk as much as possible and walk for at least 1 hour at a moderate pace daily. You can add the following activities:
- swimming (2-3 times a week);
- yoga or stretching (1-2 times a week);
- aerobics (3-4 times a week);
- charging (daily).
When there are no contraindications, you can start running and doing cardio loads, fitness in the gym if you wonder how to lose menopause weight fast.