Limit your consumption of sugary drinks. Replace high-calorie sodas, sugary teas and energy drinks with water, herbal teas or citrus-infused mineral water. During menopause, the body does not process carbohydrates properly. This is why it’s so easy to gain weight when drinking sugary drinks.
Add resistance exercises to your exercise routine. This allows you to build muscle mass. Research shows that it can help you burn more calories even at rest by boosting your metabolism.
Eat more whole grains. A 2022 review published in the journal Food Science & Nutrition concluded that whole grains may help stabilize blood sugar levels and keep you feeling full for longer. This is because they are digested more slowly.
getting enough sleep. Lack of sleep is associated with weight gain, increased risk of obesity, decreased metabolism and risk of chronic diseases.
Reduce your stress level. Chronic stress increases cortisol levels. This can contribute to weight gain, especially in the abdominal area.
Increase your NEAT. It represents non-exercise activity thermogenesis and includes all the calories you burn during daily activities other than exercise. This could be walking, moving, doing housework. Research has shown that increasing your NEAT intake can significantly increase your daily calorie expenditure.
Increase your protein intake. This substance is necessary to maintain muscle mass, which decreases with age and during menopause. The body also uses more energy and burns more calories when digesting protein. Try to include a protein source at every meal.
Eat more fiber. Fiber supports digestive health and helps you stay full. As a result, you’re less likely to overeat or mindlessly snack.
Limit your alcohol intake. Drink alcohol in moderation or on special occasions. Alcohol can contribute to weight gain due to its high calorie content.
Follow your meal schedule. You should eat three balanced meals and one or two healthy snacks a day. Eating regularly helps keep blood sugar levels stable; This may be beneficial during menopause, when hormonal changes affect metabolism and appetite.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
I am a professional journalist and content creator with extensive experience writing for news websites. I currently work as an author at Gadget Onus, where I specialize in covering hot news topics. My written pieces have been published on some of the biggest media outlets around the world, including The Guardian and BBC News.
