Losing Weight After Menopause

When women approach menopause, they find it increasingly difficult to maintain their weight or lose a few pounds . The weight gain is very likely, but to lose weight at this age , although it may be difficult, it is not impossible.

In order to maintain their weight or lose weight during menopause , research has pointed to some strategies , and dietary changes that can help .

Avoid desserts, and the famous soft drinks, sugar consumption should be limited.

Eat to lose a little sugar to weight
One study showed that women could lose weight more easily , and were able to maintain their weight longer if they are not often consumed the desserts and sugary foods.

Less fried foods : Reduce the fat in your diet.
Eat more fish.
Avoid eating prepared food .
Eat more fruits and vegetables.
Eat less meat and cheese.
dietary recommendations
There are other recommendations that you should consider during the menopause, the consumption of foods that are rich in nutrients that the body needs , because usually the diet of iron and calcium tends to be low.

Remember to get enough calcium. Calcium is , fish with bones ( such as sardines and canned salmon ) , broccoli and legumes found in dairy products . An adequate intake of calcium for women over 51 is 1,200 milligrams per day.

Increase your intake of iron. Eat at least three servings of iron -rich foods per day to ensure that you have enough iron in your daily diet. Iron is found in lean red meat, poultry , fish, eggs , green leafy vegetables, nuts and enriched grain products. The daily recommendation of iron in older women is 8 mg per day.

Your body needs enough fiber. Enjoy the fiber -rich foods such as bread , cereal , rice, pasta, fruits and vegetables. Most adult women should get about 21 grams of fiber per day.

Eat fruits and vegetables . At least 1 1/ 2 cups of fruit and 2 cups of vegetables per day are great allies to lose weight.

Read the labels . Use the information on the labels and on the packaging in order to have the best choice for a healthy lifestyle.

Drink plenty of water . This will be hydrated will help you . It is impossible to determine the amount of water that we all need , because this depends on many factors, including the amount of food you eat , the climate in which you live , and your level of physical activity. As a general rule , eight glasses of water per day, equivalent to the daily needs of most healthy adults .

Maintain a healthy weight. If you are overweight , reduce the portion sizes and foods high in fat, but not by skipping meals . A dietitian or your doctor can help you to maintain your ideal body weight.

Reduce foods with fat. Fat should be 25% to 35 % or less of your total daily calories. Saturated fats should be less than 7% of total daily calories. The saturated fat and cholesterol increase the risk of heart disease. Saturated fats are found in fatty meats , whole milk , ice cream and cheese. Limit your cholesterol intake to 300 milligrams ( mg) or less per day . Try to also limit your intake of trans - fatty acids, which are in many vegetable oils , baked goods and some margarines . Trans fats also raise cholesterol levels and increase the risk of heart disease.

Use sugar and salt sparingly. Too much sodium in the diet is associated with high blood pressure. Also of smoked products and sausages eat little .

Limit alcohol consumption. Women in this age should limit their alcohol intake to one or fewer drinks per day .