Menopause weight loss diet: body changes, risks, tips and diet

Menopause weight loss diet

Menopause weight loss diet: body changes, risks, tips and diet

Menopause is a period, which generally, women go through between 40 and 50 years old, and it happens when menstruation stops due to the decrease of estrogens. This hormonal change produces changes in our body that compromise our bone health, cardiovascular and urinary system; as well as other types of changes in our mood, energy, weight gain and hot flashes.

For all these reasons, it is essential to know more about food and an adequate pre-menopausal diet as a good exercise routine to reduce these problems.

Tips to improve symptoms in menopause:

The problem of obesity can be fought with a good exercise routine, it is not impossible to lose weight at this stage.

Osteoporosis can be prevented by frequent consumption of foods rich in calcium: Cow's milk, elemental cheese, burgos, sardines in oil (especially fish bones), eggs and almonds. And combine it with foods rich in vitamin D, to improve their metabolism, such as blue fish, brown rice and also exposure to the sun.

To reduce cardiovascular risks it is important to remove harmful habits such as smoking, excessive salt intake, avoid excessive alcohol consumption and avoid sedentary lifestyles.

It is advisable to perform at least 1 hour of daily physical activity for 5 days a week. It will help reduce your appetite, improve digestion, improve your bones, agility and heart.

Now let's talk a little about soy and why it is so important: Several studies indicate that it helps maintain good cholesterol (HDL); moreover, its isoflavone content acts as an antioxidant and helps slow down the aging process and reduces symptoms related to menopause. There are other foods in this same line, rich in isoflavones such as miso, tamari, shoya and tofu.

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And how would a one-day diet be to lose weight at menopause:

Breakfast: Let's start the day with a fruit shake that will give us all the energy for the day. Our suggestion is David Guiller's recipe for Banana Shake and Natural Soy Yogurt and accompany it with 2 slices of toast with tomato and olive oil.

Lunch: And to calm the hunger of the midday you can try a fruit salad as the recipe of Angels or if not pieces of fruit separately as 2 slices of melon, which is now in season.

Food: A hearty and healthy dish is a vegetable salad like Isabel Borras' Lentil Salad with Boiled Egg. Or a dish with fish like Vilorano's recipe of his Grilled Salmon with Asparagus.

And accompany it with 2 pieces of fruit that you prefer and a 1 glass of water.

Snack: When the afternoon arrives, a light appetizer like the biscotti accompanied by cheese or fresh cheese roasted with spices, the recipe of JLuisCaro. Or some Toast with anchovies and sardines from Fernando.

Dinner: And before going to sleep you can prepare purées, grilled vegetables and some meat. I suggest this complete recipe of Ali of Cream of Vegetables and Grilled Chicken.

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And to conclude this blog, after seeing the changes in the body in this new stage, we imagine for whom this period can seem and be something so distressing, remember that it is only one more stage and you will be able to continue taking the rhythm of life to which you are accustomed; and if you take into account these advices you will help your body to diminish the effects of the menopause. We hope this blog has helped you and cleared up many doubts, you can also ask more by leaving us a comment.

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