Lose weight in Menopause

Diet advice
Dimagrire in Menopausa

Index: 

The link between menopause and weight gain

Immune Booster and other Herbalife must-have products for menopause

The menopause diet

Menopause: Can Herbalife help me lose weight?

The menopause it's a 'season' that all women go through, sooner or later. Menopause comes inexorably for everyone. And it doesn't necessarily have to be a sad and nostalgic moment, but it can also accompany a period without particular stress and anxieties, especially for those women who have not had an easy life with their menstrual flow. But what about the metabolism... unfortunately menopause is not a good ally. The rhythms of the body change, and with them the metabolism itself tends to slow down. But we must not let ourselves be demoralized by all these negative circumstances, Even in menopause you can lose weight, and without too many restrictions!

The link between menopause and weight gain

Il legame tra menopausa e aumento di peso

 

If you are a menopausal (or peri-menopausal) woman who has recently gained weight, you may be wondering: "Why do women gain weight during menopause?" It is easy to assume that your changing hormone levels are the only culprit. In reality, the hormonal changes that occur during menopause mainly affect weight distribution (aka where you store excess fat).

For many years, scientists believed that changes in hormone levels were also responsible for menopausal women accumulating more fat, but in recent years the thesis has changed. Many studies now suggest that ageing, rather than hormonal changes, more often leads to weight gain typical of menopause.

Going through menopause and dealing with all kinds of menopause symptoms almost always means you've at least made it to yours 40 or 50 years old, and the physiological changes that occur with aging very often lead to weight gain. As we age, muscle mass decreases, which can cause a drop in metabolic rate. Another problem is that older adults tend to move less throughout the day, and even seemingly small decreases in physical activity can have a major impact.

The lack of good quality sleep, a common problem among both older men and women who lead an unbalanced lifestyle, can also altering hunger and satiety cues and causing you to overeat. For women, the night sweats they mood swings that often accompany other menopausal symptoms can make it even more difficult to get a good night's sleep.

While it might seem like the odds are stacked against you, there are a number of changes you can make to combat those extra pounds so you can reach a healthy weight, feel better and reduce the risk of disease, as the type 2 diabetes And heart disease.

 

Immune Booster and other Herbalife must-have products for menopause

Immune Booster

 

Taking care of our body and getting the nutrients we need is essential, especially during menopause. Despite our best intentions, sometimes our diets may not contain the right amounts of all the nutrients our bodies need.

This is where vitamins, minerals and other supplements, such as Immune Booster, can help support a healthy and active lifestyle.

Immune Booster it is one of the Herbalife products that best supports the normal function of immune system.

This refreshing supplement contains EpiCor®, a scientifically proven ingredient based on dried yeast. It also has a high content of vitamins And essential minerals which contribute to the normal function of the immune system, such as: Vitamin C, Vitamin D, Selenium and Zinc.

It is a must have supplement for women who they want to face the menopause with full energy, as it supports the body by preventing possible loss of energy and fatigue, thereby also preserving the mood and the joy of living one's day.

As regards more specifically thevitamin intake, Herbalife makes available to all women a specific product for them, studied on their own exact needs: Formula 2 Vitamins and Minerals for Women.

This product provides a balanced intake of 24 vitamins and minerals, to always be at the top of physical and mental energy.

contains vitamins A and C, which contribute to the normal functioning of the immune system, magnesium, to support muscle function, vitamin B6, for the regulation of hormonal activity e vitamina B12for energy metabolism.

Inside we also find soccer, necessary for the maintenance of normal bones e zinc, which helps in the maintenance of healthy skin, hair and nails.

Finally, the IThermojetics herbal infusion, created in Herbalife laboratories, is another highly recommended product (especially in this period, with thewinter at the door), useful in they say low-calorie and able to give you one general feeling of well-being and vitality. To be enjoyed hot (but also cold) it contains only 6 calories per serving.

One solid support for those who live in a continuous whirlwind of commitments and stress between work, home, children and the gym. Fundamental for hydrate properly and satisfying for the body, often consuming unhealthy, carbonated and sugary drinks.

 

The menopause diet

La dieta della menopausa

 

Here are the focal points to never lose sight of when tackling a slimming diet during menopause:

  1. Strictly healthy eating. It seems trivial, also because it is a rule that applies to everyone, from children to the elderly; but especially after 50 women should be very careful about what they present on the table, especially for themselves. There are many diseases lurking, typical of age, linked precisely to nutrition. So low fat, light cooking, lots of fruit and vegetables!
  2. Drink 1.5-2 liters of water a day, also in the form of tea, herbal teas, juices and so on. Continuous and sufficient hydration favors the elimination of waste and toxins and, above all, allows you to deflate the belly typical of the 'anta', as well as swollen and painful ankles and legs. So always keep a bottle handy!
  3. Movement, physical activity, or even simply avoiding the bus and walking for 1 hour a day... these are rules necessary for the correct functioning of bones and muscles, and valid support for the cardio circulatory system. Never stay too 'belly' and enjoy the outdoors, and if it rains, some exercise bikes in the living room!
  4. Control mood swings and daily stress it is an optimal solution not only for the health of the psyche, but also to avoid finding consolation in food or in a few glasses too many. Women at this stage of their lives are subject to strong moments of sadness (damn hormones!) and more often than not they tend to make up for these malfunctions… by opening the refrigerator.
  5. You need to sleep as much as possible: at least 7-8 hours a day. If that's impossible to do all at once, take an afternoon nap. The body and mind need to rest. Moreover, sleep makes the body produce substances that increase the sense of satiety.

What foods to eat during menopause

The best diet is the healthiest and most varied possible; in any case the same old 5 servings of fruit and vegetables per day are a must and should never be forgotten; women after the 'anta' must also take a large dose of calcium, so go ahead a latte (possibly skimmed) e yogurt (better if lean); low-fat cheeses and a few small flakes of parmesan are also good. White meat and baked fish, a few eggs and at least 3 times a week... here is the perfect diet to be able to lose a few kilos even in menopause, without particular sacrifices!

Menopause: Can Herbalife help me lose weight?

Menopausa: Herbalife mi aiuti a dimagrire?

 

It might be while you're trying to slip into a tight dress or button up your favorite pair of jeans that you realize that, yeah: you put on some weight.

Date yours age, together with the fact that the menopause is probably approaching (or maybe you've already gone through the moment of transition) you might assume that some changes in your form are inevitable. But with that said, who wants to see their waistline expand? You may decide to change your diet and exercise more, but still the doubt remains: Is it possible to lose weight during menopause?

The good news is: yes, a menopausal woman can absolutely lose weight. It probably won't be easy (has it ever been?), but there's certainly a chance to shed those unwanted pounds if they're ruining your figure.

For several reasons, most people, including many women, don't have the complete picture of what menopause actually is, its various symptoms and treatment options.

At this point, you may be interested in reading thedeepening that we have decided to include in this article for you!

How to lose weight during menopause

For combat weight gain in menopause, you have to commit to change (or, depending on your current habits, maybe a to review) yours lifestyle. 

Here are some of the most important changes to consider when trying to lose weight during menopause:

Cut calories

Maybe this goes without saying, but you simply can't lose weight if you don't understand how to burn more calories than you consume. The hard truth is that you may need to cut calories even if you just want to maintain your current weight.

As you age, your metabolic rate slows down, which means that a 50-year-old's calorie intake should be lower than that of a 20-year-old, specifically 200 fewer calories per day, and this is just to maintain weight. If your goal is lose a pound every week, you will have to to cut (or otherwise to burn) 500 more calories every day.

 

Increase protein and reduce carbohydrates

Unless you are following a specific low carb plan like these or Atkins (check with your doctor first), i carbohydrates are not your enemy. That said, reducing your intake of breads, pastas and cereals by adding more lean protein to your healthy diet is often wise.

Research has shown that seniors who eat more protein tend to be leaner than their carb-loving counterparts. Protein helps you build or maintain muscle mass, which keeps your metabolism going. It also helps you feel fuller for longer.

Get more fiber

Most Italians doesn't get enough fiber through their standard dietary habits and there are many good reasons to take more. While many people know that fiber is the key to good digestion, it also plays a role important role in weight loss. To begin, helps regulate sugar levels in the blood, which, in turn, helps keep hunger under control. Fiber also adds bulk to foods, so it can ward off weight gain by helping you feel fuller, longer.

In fact, the amount of fiber you consume may be more important than the specific "type" of diet you choose to follow. While the Mediterranean diet is a favorite among nutritionists, a group of Polish researchers found that obese post-menopausal women who followed a "Central European dietThey were just as likely to lose weight, provided they adhered to one of two plans with a reduced calorie intake and consumed adequate dietary fiber.

 

Focus on your cardio activity

the light activities they're better than nothing, so if you're pretty sedentary at the moment, it's okay to start with just adding one walk after dinner around the house. Once your body gets used to basic aerobic exercise, however, you'll need to do more to keep the fat-burning engines running.

While turning your 20-minute walk into a 60-minute one or going for a 20-minute run instead of the same length walk are good options, neither could be the case. best for losing weight. This is where thehigh intensity interval training, also known as HIIT. I'HIIT (High Intensità Internal Training) allows you to get better results in the same amount of time by combining bursts of very intense activity with slower recovery periods. For example, you might run as fast as you can for 30 seconds, walk for 4-5 minutes, then run again, and so on.

Research has shown that post-menopausal women have easier to stick to following a HIIT program than a resistance program.

Consider strength training. One of the best ways to give a boost to your metabolism is to build more muscle and strength training is the key to doing that. You don't have to use weights, it works well too train with your own body weight (with pull-ups, parallel training and the like) or with resistance bands.

 

Turn off the TV, charge your smartphone and go to bed! 

A good night's sleep might seem like a luxury, but research suggests it may be essential for weight loss and maintenance. Studies show that interrupted or inadequate sleep can alter ghrelin and leptin levels, the hormones that control how hungry or full you feel. People who don't sleep well also tend to have higher levels of cortisol, the stress hormone, which can lead to food cravings that drive you to overindulge. Whether you're trying to lose body fat or maintain a healthy weight, the last thing you want is to consume more calories than you should.

Unfortunately, Sleep problems such as insomnia and sleep interruptions are common, especially among menopausal women. Follow one relaxing night routine, keeping your room around 20°C (to minimize the likelihood of being woken up by night sweats) and going to bed and waking up at the same times every day can help. If you're still struggling with this problem, see your doctor or a psychologist who specializes in cognitive behavioral therapy for insomnia.

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