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Menopause: what to eat in order not to gain weight and lose even a few pounds when needed

In women, weight gain often coincides with the onset of menopause, due to the decrease in estrogen and more. An unbalanced diet and lack of exercise can contribute to the increase of body fat. However, there are solutions to not gain pounds, which are difficult to lose if they become too many.

What is menopause

Menopause is a natural passage in the life of every woman that occurs when the menstrual cycle ends and therefore the reproductive life. Menopause usually occurs at the age of 50, but this is not the case for all of them because for some it starts earlier, for others after. The ovaries, no longer possessing oocytes, reach their functional exhaustion and therefore gradually the production of estrogens, that is the female sex hormones, ceases. One of the most frequent consequences is weight gain: the decrease in estrogen triggers a change in the basal metabolism with lower calorie expenditure and consequent increase and redistribution of fat bodily. The result is that many women begin to feel uncomfortable with their body, which tends to get heavy. You can intervene with a healthy diet, exercise and a pinch of willpower.

Diet

It is almost always necessary to reduce your calorie intake and start eating in a more balanced and varied way. First, it is good decrease the amount of carbohydrates associated with bread and pasta, focusing more on “good” fats and on a higher protein intake. All without exaggerating. In order not to make a mistake, simply follow the indications of the Mediterranean diet, which is rich in vegetables, fruit, whole grains, nuts, seeds, legumes and extra virgin olive oil, favoring fish and poultry over red meats, which in any case must not be missing.
A typical day must include one good breakfast, two balanced and complete meals and two snacks, to distribute the calories correctly. They go preferred foods with wholemeal flours or cereals which are naturally rich in fiber, so they give a good sense of satiety to meals, help intestinal regularity and modulate the absorption of fats and sugars.
Il pesce it should be eaten two or three times a week, preferably steamed, roasted, baked or grilled, in short, not fried.
For lovers of sliced the good news is that they are not prohibited, but the choice must fall on lean ones such as bresaola, cooked ham, raw ham or fat-free speck, to be consumed no more than twice a week.
All time a couple of times a week eggs should be eaten, ditto for meat (for example beef, veal, beef, chicken, rabbit, turkey, pork loin) but only the lean parts, cooked on the grill or in the oven. Yes also to legumes to be eaten with pasta or as a main coursebut not as a side dish.
As for cheeses, a cross and a delight for many women, first salt, mozzarella, fresh caciottina and those containing low fat such as parmesan can be brought to the table. Avoid all fatty cheeses, such as gorgonzol, fontina, taleggio and so on.
Milk and derivatives – rich in bioavailable calcium, vitamins and essential proteins useful for preventing and fighting osteoporosis – they should be preferred in skimmed or partially skimmed versions because they have fewer calories, while providing the same amount of calcium as whole ones.
Green light to vegetables, to introduce all the minerals, vitamins and antioxidants necessary for the body. Same goes for the fresh fruit of which three portions a day are recommended (breakfast mid-day snacks).

What to avoid

They must be reduced fats of animal origin (saturated), present mainly in cheeses and cured meats, in fatty meats and in dishes dressed with sauces, butter, cream or in fried food. They also go limit sugars, paying attention to sweets, excessive consumption of fruit or juices, sugary and carbonated drinks, and alcohol. Same goes for the ultra-processed and packaged foodsvery savory and warm.

Very warlike

Among the factors that increase the risk of gaining weight, a sedentary work, lack of adequate night rest, stress, certain medications that increase appetite or swell, and little sport.
After 40 exercise is key to compensate for hormonal changes and improve mood, as well as to prevent cardiovascular disease, diabetes and hypertension. If you don’t want to go to the gym, brisk walking or biking every day is also okay.
All that remains is to put these simple tips into practice so that you don’t get stressed out by weight gain.

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