It is no longer only possible to control weight during menopause, but you can also lose weight in your 50s. And it really does not take a great effort, but to know some keys and not give up. Okay, insulin, ghrenila, and cortisol don't make it easy for you, but don't give up. You simply have to make a few adjustments in your life that include controlling calories, getting the right exercise, and getting a good night's sleep. Then you can lose weight and feel much better during this very uncertain stage of your life.
Watch calories and eat a diet rich in vegetables
Menopause is associated with hormonal fluctuations, loss of muscle mass, increased insulin resistance and a fat storage It generally travels from the hips and thighs to the abdomen. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease. That is why it is so important to eat and especially watch calories.
Research shows that a woman's resting energy expenditure (or the number of calories she burns while at rest) decreases during and after menopause. And losing weight is not really about trying a very low calorie diet, it can be counterproductive and can even make weight loss difficult. In fact, restricting calories to low levels leads to loss of muscle mass, a further decrease in metabolic rate, and an increased risk of osteoporosis. Balance is the key.
So, the important thing is to get the right choice of your nutritional plan and that is up to you. Choose the one that you are going to be able to fulfill and that suits your needs and objectives. Generally the best bets are the low carb diet, the Mediterranean diet or a vegetarian diet. Eating a lot of protein, including dairy, eating fiber, and ruling out saturated fat and sugars generally always works.
Losing weight after 50 is possible /
Choose the right exercise to lose weight
It is not a matter of exercising and sweat like crazy. Obviously, the first thing is to get active and give up being sedentary, no matter how much the idea of getting out of the chair doesn't appeal to you. Exercise is more important than ever during menopause because it improves mood, promotes a healthy weight, and protects muscles and bones. But the key is that not everyone is worth it.
Resistance training with weights or bands can be extremely effective in increasing muscle mass, while aerobic exercise is ideal for reducing abdominal fat and taking care of your muscles during weight loss. A combination of both is the best weight loss strategy.
Sleeping well makes you lose weight
Many women have trouble sleeping during menopause due to hot flashes, night sweats, stress, and other physical effects of estrogen deficiency. But you must do everything possible to improve the quality and quantity of sleep because it is vital for your weight. Indeed, sleeping well makes you lose weight. Is something proven.
People who sleep very little have unstable levels of ghrelin and leptin, hormones related to hunger and appetite, making them more likely to be overweight. Try to sleep at regular times, not eat too much dinner, and lie down relaxed to improve your rest.