Rules for controlling weight during menopause
During the menopause, the body stops producing estrogens and this is usually accompanied by minor alterations. The metabolism slows down the body needs less energy and the muscles lose tone and firmness. This results in a greater amount of fat that also usually accumulates in specific areas such as the abdomen, cartridge or flanks.
Montserrat, owner of the MQ Montserrat Quiroz aesthetic medical center explains that “the best weapons to maintain weight during menopause are sports and food but more than diet, we must learn a series of rules that will help us to optimize our body”. Here are the rules that Montserrat Quiros recommends.
Distribute food intake in five doses (breakfast, lunch, lunch, snack and dinner). It is a rule that is recommended in any diet but it is difficult to meet, especially taking something in the middle of the morning and mid-afternoon. However, try to gradually get used to your body. This way you will always keep the metabolism active and you will maximize the burning of calories. In addition, your body will feel satiated thus avoiding the anxiety peaks.
Make a smart load of carbohydrates. Carbohydrates are the fuel of the body and therefore essential. However, they must be consumed (by physical activity) else stored as fat. For this reason, we must eat them during breakfast and lunch and reduce them for the rest of the day. Three recommendations: always look for naturally occurring carbohydrates, not take bread during lunch and dinner and, if we want to optimize results, eliminate the hydrates during dinner.
Increase protein intake. Proteins (both animal and vegetable) and vegetables should form the basis of diet and, fundamentally, the dishes of food and dinner. Vegetables provide us with vitamins, minerals and fiber, while protein helps us maintain muscle tone. A protein shake during breakfast will be a perfect complement and will bring us vitality throughout the day.
Controlling the food generates stress, especially in the stretch from late evening. To combat it, it is important to keep rotating five meals (hence the need for lunch and snack) and always have a healthy snack such as a handful of unroasted nuts, fruit or a protein snack. Know the metric of the meals. That is, how much food we can eat. As a rule, for both food and dinner, we must take as a measure a flat plate and cover 1/3 with food based on protein and 2/3 with vegetables. As dessert, always-fresh fruit and, as a drink, preferably water.
It is necessary to combine these five nutrition guidelines with physical exercise. If you have never done it, just start with a half hour two or three days a week. Walking at ease, yoga, palates, maintenance gym are activities suitable for women who are at the door or already in full menopause.