The Menopause Diet: The natural way to beat your symptoms and lose weight
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Researchers at the Mayo Clinic found caffeine intake is associated with worsened vasomotor symptoms of menopause, including night sweats and hot flashes. The jury is still out on whether or not moderate coffee intake is beneficial for other reasons, but we do know everyone has a different tolerance for caffeine.
Instead of caffeine, consider another option to help maintain steady energy levels.
Exercise More Often, More Intensely to Counter Midlife Weight Gain
Lowered levels of both estrogen and progesterone occur during menopause and can be a reason for increased sugar cravings. Fight the urge to grab calorie-dense, processed, and high-carbohydrate foods like doughnuts, cakes, and cookies. Consuming these or other sugary foods starts a domino effect of hormone changes and energy swings and could lead to weight gain or a greater risk of cardiovascular disease.
Rather than a calorie-dense pastry, look for a nutrient-dense and tasty alternative. Foods packed with protein or fiber make you feel full and improve glucose control and the effect of insulin.
Try snacking on a bowl of oatmeal with added peanut butter for protein, berries that are low-carb and contain phytonutrients and antioxidants, and cinnamon to help stabilize your blood sugar response. Looking for an even more convenient option? Spicy foods do provide a lot of heat that can boost your metabolic rate. In fact, research suggests that spices can increase energy expenditure upward of kcals a day, 3 a useful consideration in weight management. But, like drinking hot-temperature beverages, eating spicy foods can also cause hot flashes, night sweats, or other temperature-control issues you can experience during menopause.
Green Tea Phytosome is a decaf supplement, and the extract is backed by research showing an increase in metabolic rate, enhanced fat metabolism, and more weight loss compared to individuals who took a placebo on the same diet. Insomnia is a major complaint of women going through menopause. Listing : United Kingdom.
6 Foods to Avoid During Menopause
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How to Lose Weight After Menopause
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Sounds daunting, but there are expert-approved ways to reverse your scale's upward spiral. Here's how:. Crank it up.
The Menopause Diet: The natural way to beat your symptoms and lose weight by Theresa Cheung
If you're sedentary, starting an exercise program will help you shed pounds as well as relieve menopausal symptoms such as hot flashes, according to a study published last year in the medical journal Menopause. But if you're already active, you'll need to crank things up a notch.
fudilawwie.ga The best way to do this is through a short duration of high-intensity interval training HIIT , where you alternate brief periods of intense physical activity with more relaxed recovery periods. Obese postmenopausal women who did 10 minutes of HIIT five times a week lost twice as much weight as those who did more traditional endurance exercises, like brisk walking, according to a University of Scranton study published last October in Menopause.
Add in resistance training. A study of post-menopausal women in their late 50s and 60s found that those who did an hour of strength training twice a week for eight weeks not only significantly reduced their body fat compared to a control group, they also reported less physical pain and felt better overall. If you're resistant to pumping iron, consider yoga. It has the same kind of weight-bearing benefits, and a German review that looked at 13 studies concluded that yoga also helps relieve menopausal symptoms, including hot flashes.
Watch what you eat. In a study of 17, postmenopausal women ages 50 to 79, researchers found that those who followed a low-fat diet that included five servings of fruits and veggies and six servings of whole grains were three times more likely to lose weight than those in a control group. One suggestion: Start your meal with veggies and protein and eat your starch last. This significantly reduces your body's blood sugar and insulin levels, which will help keep you feeling fuller longer, according to a study published in the medical journal Diabetes Care.
Stop eating after 7 p. Research shows that intermittent or alternate day fasting, where you eat normally for a day and restrict calories dramatically the next, can work. People who slashed their calories to between and 1, for five days a month for three months lost significantly more abdominal fat — and improved blood pressure, cholesterol and blood sugar levels — than those who didn't, according to a University of Southern California study published last year. But since that's hard to stick to, "I generally recommend that my patients only eat during a hour window each day — for example, from 7 a.
Get enough shut-eye.
Not catching enough zzz's doesn't just feel awful, it leads to weight gain over time.