How To Lose Weight For A Menopausal Woman?

How to lose weight for a menopausal woman? Losing weight in a menopausal woman is a considerable task. This is because during the transition many changes take place in your body. In general, losing weight is made more difficult or at least not facilitated by these changes. The decrease of the female hormone estrogen is the main change during the transition that stands in the way of losing weight.

Estrogen is of great influence on the rate of metabolism and the storage of body fat. After the menopause, a woman has much less estrogen in her body, so the metabolism works a lot slower, while fat is stored faster and deeper in the body. Weight gain and transition often go hand in hand.

1. Lose weight in the transition thanks to perseverance
If you want to lose weight during the transition and menopause, you will have to work hard. Unfortunately, there is no miracle cure or pill that makes losing weight easier during the menopause, so a high dose of perseverance is a must. Below you can read 3 tips that can help you lose weight during the transition. These are tips that you may have heard before, but especially during menopause, they are of great importance to lose weight.

2. Avoid fat if you want to lose weight during the transition
During and after the transition, fat is stored faster and deeper in your body. This means that fat accumulates in your stomach and around your organs, and that entails the necessary health risks. Avoiding fat as much as possible is not only sensible for your weight, but also for your overall health. A good standard if you want to lose weight is a maximum of 30 to 40 grams of fat per day; only 10 grams of saturated fat may consist of this.

3. Reduce caloric intake = lose weight after your menopause
The number of calories that a woman of 50 needs daily is very different from the number of calories that a woman of 20 needs. It is therefore important to think about this and adjust your caloric intake, especially if you want to lose weight. You should, therefore, reduce your caloric intake after the transition. If you also want to lose weight after the transition, then you have to reduce a lot of calories to see real results.

To lose weight after menopause it is wise to limit your caloric intake to between 1200 and 1500 calories per day. Look further not only at the number of calories you consume but also at the species. Eat mainly products with lots of nutrients and fiber and leave alcohol and caffeine as much as possible. Examples of foods that fit well with a diet during or after the transition are:

• Fruit & vegetables
• Beans & legumes
• Lean Meat
• Peoples products
• Fish, shellfish & shellfish
• Skimmed milk products

In addition, eat as much organic as possible; This benefits your overall health, your hormone balance, and your weight loss results!

4. Lose weight in the transition: physical exercise!
As your age progresses, you usually get more physical complaints. Certain joints are going to hurt, your stamina decreases, and you get tired faster. Although the temptation is perhaps great to start moving less after the menopause, these are reasons for regular physical exercise.

And physical exercise is indispensable for losing weight during and after the transition. With exercise you stimulate the metabolism, grow your muscles and burn your daily calories. Try to walk at least 30 minutes every day to lose weight. You can also move in all sorts of ways. Going to the gym is an option, but a relaxing walk or bike ride is also a great form of physical activity after the menopause or transition.

Finally
If you want to lose weight during the menopause - so after your menopause - then you will have to pay extra attention to your diet and physical activity. Eat healthy, moderate, varied and balanced and do regular cardio training and (moderate) strength training. Strength training keeps your muscle mass and resting metabolism in shape and is therefore crucial.