Women have to face a number of emotional and physical circumstances during menopause, last state of physical transition in females that commonly happen after 50s.
Weight gain is a strongly associated with menopause due the hormonal deviation and lowered levels of estrogen (an important hormone that controls metabolism and hunger). Apart from these, several other factors also contribute in gaining weight during 50s i.e. declined muscle mass, low metabolic rate and less activity level etc.
The post-menopausal weight gain increase the risks of severe health issues including diabetes, cardiovascular disorders and cancer. Thus, it is very essential to tackle this problem on time. This page provides an 8-step guide to lose weight during menopause.
1. Reduce Your Calorie Intake
Our muscle mass and metabolic rate gradually declines as we grow old, which means that the calorie requisite also reduces during 50s. Therefore, you should include low-calorie foods in your daily diet plan to avoid gaining weight during menopause.
2. Eat Healthy
The mature women should more care while making a diet plan. It is impossible to prevent the root cause of post-menopausal weight gain (hormonal variations) but you can avoid the risks of getting excess flabs inside your body by eating healthy foods. Say a big No to all junk foods and sweets. Replace such kind of foods with healthy, protein-rich snacks.
3. Consume Fresh Fruits & Salad
When it comes to nourish your body without putting the loads of excess calories on your stomach, nothing can prove better than fresh fruits and vegetables. They are rich in vitamins, minerals and fiber but low in calories. A plate full of salad makes you feel fuller for long time, hence helping you eat less. So, make sure to add enough quantity of fruits and salads to your daily diet plan.
4. Drink Plenty of Water
In addition to healthy and rich diet, adequate intake of water also plays a significant role in keeping your body fit and healthy. It keeps your body well hydrated, promotes the functioning of digestive system and boosts your metabolism. The health providers recommend taking at least two liters of water every day for a healthy lifestyle.
5. Increase Your Physical Activities Level
As I have mentioned in above lines that doing less physical activities is also a major contributor for weight gain after 50s. To tackle with this issue, try to find some easy ways to keep yourself involved in physical activities. For example, you can decide on using stairs instead of lift to go up.
6. Do Mild Exercises Regularly
Daily exercise routine help you in building the muscle mass and improving metabolism. In addition, you can burn efficient quantity of body fats by doing exercise regularly. In the age of 50, it is hard to do hard workouts, therefore go for the low impact aerobic workouts such as walking, dancing, swimming etc.
7. Take Sufficient Sleep
Aside from the aforementioned contributing factors for post-menopause weight gain, taking insufficient sleep is also a ghoulish behavior that triggers your fitness worries. To prevent any unpleasant situation to be happen, take at least seven to eight hours sleep every day.
8. Overcome Stress
For most women, menopause cause a lot of stress and trouble. They consider this physical condition to be the end their happy life. If you want to minimize the drawbacks of menopausal phase, never let it henpeck you all times.
You have read the easy, 8 Step Guide to Weight Loss during Menopause. Did you find it effective to lose post-menopausal weight gain? Do share your worthy comments in given-below box.
Top Fat Burning Foods to Lose Weight
Weight loss is really a case of very simple math’s. To reduce excess weight, you must take some foods for your body fat. Many food are very perform the actual would like to try to lose weight. weight loss plan to fit everyone with his look at the most common foods. There is no fast solution to assist you for lose weight. Diet combination with physical exercise is best way to fat burning foods to lose weight.
No one among us is unaware about the worthwhile health benefits of eggs for human health. Eggs are packed with several vital vitamins, minerals, calcium, iron, rich amount of protein and many other macronutrients. These all ingredients require your body to use more energy, hence improving your metabolism and allowing your body to burn calories.
2. Green Tea
Consumption of two or three cups green tea every day facilitates you lose excess fats naturally. The bioactive stuffs in the green tea increase the natural fat burning process even if you are resting. In addition, this hot beverage improves the liver function and reduce the risks of cardiovascular disorders, diabetics and several other diseases. An additional notable benefit of green tea is its assistance for blood vessel health.
Lemon, the king of citrus fruits, is claimed to be most effective remedy for natural weight loss. There are several ways to use this natural tonic for burning fats. Drinking one glass of lemon-infused water with empty stomach is all-time favorite treatment for losing excess fats. To maximize the fat-burning effects of lemon, add one teaspoon.
4. Cinnamon & Honey
If you are trying to lose excess weight, the concoction of cinnamon and honey may help you effectively as a burning foods to lose weight. This combo not only revs up your digestive system but also boosts your metabolism and energy level. To use this fat-burning remedy, add half teaspoon of cinnamon powder and one teaspoon of organic honey in one cup of hot water and take it when you wake up. Wait for at least half hour to have your breakfast.
Grapefruit is well known for its magical fat-burning effects. This citrus fruit contain high amount of soluble fiber that takes more energy and time for digestion, hence allowing you satiate your hunger for long time. Many health specialists recommend fresh orange juice as a best replacement for readymade energy drinks.
Berries are rich in soluble fiber, minerals, water and antioxidants. Blueberries contain an active nutrient catechins that increases the natural fat burning process by 77 percent. Abundance of vitamin C makes it a perfect diet for human health.
7. Raw Vegetables
Raw vegetables are excellent replacement for junk and unhealthy snack. Fresh raw vegetables are high in nutrition (vitamins, minerals, water and fiber) but low in calories. By eating raw vegetables, you can satiate your desire to crunch without putting the loads of excess calories on your stomach. In addition, fiber in vegetables makes you feel fuller for long time, allowing you eat less.
Oatmeal is one of the most effective fat burning diets, which boost your metabolism and help you in shedding nasty pounds naturally. All of us know that the best way to lose excess weight is just burning more fats or creating calorie deficit inside your body. Oatmeal is very low in calories; ½ cup of oatmeal includes just 133 calories. If you have breakfast of half-cup oatmeal, it will curb your hunger till lunch time. Adequate consumption of oatmeal teamed up with mild exercises put you close to your weight loss task.
9. Apple Cider Vinegar
Apple Cider Vinegar offer us numerous health benefits. It detoxes your body, keeps your diabetic levels in control, maintain your health and improves the texture of skin cells. Another notable benefit of apple cider vinegar is its assistance fat burning process. Drinking this natural tonic before a meal on regular basis is proved most advantageous to burn more body fat.