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Information for Cyprus Expats on the menopause and weight loss
Countless women report that they gain weight during peri-menopause and menopause. They notice more abdominal fat and become frustrated because they find it harder to lose weight.
What are the reasons for weight gain during menopause?
1. More women in this age group tend to be less physically active.
2. Hormonal changes store more fat in the abdominal area.
3. Aging decreases muscle mass and therefore decreases metabolism.
4. Lifestyle stresses like children leaving home.
5. Genetic factors (example: if your parents have belly fat, you are likely to as well)
Most women don’t realize that it is because of decreased physical activity and decreased muscle mass that their metabolism is not working as well as it did when they were younger. This is why their attempts at losing weight simply by making better food choices without incorporating some exercise leaves them feeling frustrated and helpless.
To make it easier, the main problem concerning weight loss during menopause is decreased metabolism. Here are some tips for increasing your metabolism in order burn your calories more efficiently:
Eat more often throughout the day – This may be a cliché amongst dieticians and health professionals, but science has proven that eating more frequently throughout the day helps to increase metabolism.
Eat breakfast within an hour of waking up – Your body has been fasting from the night before, so let’s wake it up with some healthy options in the morning. Try some oatmeal with crushed walnuts OR an omelet with freshly cut vegetables.
Choose GOOD carbohydrates – Women in this category need to help their bodies burn more calories. Eating carbohydrates high in sugars or refined flour will simply make you more sluggish and you will store more fat around the abdominal area. Try carbohydrates like fruits, non-starchy vegetables, oats (oatmeal), sweet potato, and legumes.
Incorporate more protein in meals and snacks – It takes more effort for your body to burn protein than it does carbohydrate, so protein-rich foods should be present at every meal and snack. So to increase your metabolism, put some peanut butter on rice cakes or eat 10-12 almonds with a fruit.
MOVE-IT! – Begin to get active! Even if you start by walking only 10 minutes a day, that’s 10 minutes more than you were originally doing. I have a lot of my clients use a pedometer to track how many steps they take per day. Try it for yourself. If you clock 10,000 steps a day or more, you are on your way to losing weight! The important thing with exercise is that you HAVE to find something you enjoy in order to incorporate it into your lifestyle. Think outside the box! You don’t have to be confined to a gym to start moving.
Please don’t lose hope, it may be a little harder to get there, but losing weight is definitely possible!
Resources: http://www.mayoclinic.com/health/menopause-weight-gain/HQ01076
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