Gained That Extra Fat During Menopause? Here is How You Can Lose Those Extra Pounds
Menopause is one more nature’s quirk that women need to face as they approach their mid-life mark. The body starts to reduce the production of estrogen and as the reproductive system closes its door, women might start experiencing hot flushes throughout the body and other negative feelings such as anxiety, frustration and depression afflicting their mind. Another side-effect of menopause is that due to the slowing down of the metabolism, women tend to retain high levels of fat, especially around the waist. If you are approaching menopausal state, then it would help to pay heed to the tips mentioned below in order to remain fit for life.
Change Your Diet. As your metabolism starts slowing down and the hormones in your body start fluctuating, it would be wise to make appropriate changes in your diet. As fat will now take even longer to process and burn, you will have to ensure that your diet remains nutritional along with less levels of LDL [Harmful Fat]. A fat-rich diet will drastically increase the chances of heart attacks, breast cancer, high blood pressure, diabetes and many other diseases that might combine together to create complications in the future. By the time you approach your 40s, your digestion would also have slowed down to a certain extent as would have your physical activity. Thus, your calorie requirement would also have reduced accordingly. Hence, you now need to eat fewer calories than before or burn those extra calories effectively. Make changes in your breakfast, lunch and dinner dishes by weeding out red meat, fried bacon, ham, pancakes, waffles, omlettes, fizzy sodas and bread and replace them with white meat such as chicken, egg whites, cereals, low-fat milk, green vegetables, fruits and fresh juices. This will ensure that your calorie intake is reduced even while your nutrition levels rise.
Do Not Pause In Your Exercising Routine. If you are already exercising in some form or the other, then continue doing so with the same zeal and zest as you were, even through your hormonal changes. If you have not yet started exercising, then this could be your last chance to pick up your tracksuit and hit the park, the swimming pool or the gym. Physical activity in any form can keep away arthritis, osteoporosis, and many other heart related diseases that might try to invade your body during this delicate stage. Even a simple activity such as walking can work wonders to avoid heart disease and diabetes. If you are a smoker, then this is also the ideal time to ‘kick the butt’. Your diet should also contain adequate amounts of calcium so as to avoid the onset of osteoporosis. If you have always wanted to dance, then go ahead and do so. If you already have a problem with your joints, then you can try swimming since it is easy on the joints. In simple terms, match your new eating habits with some form of physical exercise.
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