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Thursday, February 4, 2016

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7 Tricks to not gain kilos to reach the menopause

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7 Tricks to not gain kilos to reach the menopause

How To Lose Weight In Menopause 



The menopause is a natural process in women is characterized by a decrease of female hormones, the disappearance of ovulation and, therefore, of menstruation and fertility.

This occurs naturally between 45 and 55 years, although cases can develop minimum prematurely.

By hormonal imbalances that bring inevitably the body begins to go through a series of transformations that involve a change in lifestyle.


Hot flashes, urinary incontinence, and constant mood swings are just some of the symptoms with which we must deal with in this new cycle.

However, a major concern for most is that by decreasing levels of estrogen and progesterone, the body tends to accumulate more fat and lose muscle mass.

This, of course, results in a considerable increase in weight, which can range from 5 to 10 kilos according to suffering altering metabolism.

Fortunately, there is evidence that adopting good habits can reduce this risk and to develop various diseases. Interested know? 


1. Eat more complex carbohydrates

Eat more complex carbohydrates

Complex carbohydrates are those that do not raise blood sugar levels in the blood and are slowly absorbed.

They are characterized by being rich in fiber and high-quality vitamins participating in metabolic processes.

Among its main sources are:

Pasta and flours
Rice and grains
Vegetables
Potatoes

2. Include in the diet omega 3 fatty acids

One of the major mistakes that people make when they want to gain weight is to suppress completely all sources of dietary fats.

Although well minimize consumption of saturated, it is important to consider that the body requires to some degree in this nutrient, especially unsaturated type.

The omega 3 fatty acids are one of the must-haves fats in the diet of menopausal women. They are essential to fight inflammation and prevent various cardiovascular disorders.

3. Increase fiber intake

Increase your fiber intake

Fiber is essential for all types of diets. However, during this cycle it is inevitable for all the benefits it brings to the body.

By increasing its consumption helps to control cholesterol levels and the risk of heart disease is reduced.

Furthermore, it is perfect to control food cravings and not be tempted to eat more calories than adequate.

Fiber is found in foods such as:

Lentils
Almonds
Corn
Potato peel
Carrots (raw)
Green leafy vegetables
Guava
Mango
Plum
Pear and apple with peel
Papaya
Citrus

4. Do not forget the protein

The decrease in muscle mass is one of the reasons that the protein should not miss. Its use must be in suitable proportions because it is crucial to strengthen muscles and increase physical performance.

Naturally it can absorb:

Lean meats
Fish
Milk and milk products
Dried fruits
Eggs

5. Eating foods rich in calcium

Eating foods rich in calcium

Calcium is an essential mineral getting to this cycle. Intake participates in the prevention of bone loss and development of diseases such as osteoporosis.

Furthermore, adequate absorption of this nutrient suppresses intracellular adipocytes (fat), while increasing the ability to burn.

Good sources of calcium are:

Milk and milk products
Fish
Dried fruits
Vegetables
Soy
Broccoli

6. Taking vitamin D

This vitamin is a supplement to the previous nutrient since it is responsible for facilitating the absorption of calcium.

We can easily get through:

Fish
Cod-liver oil
Basking in 5-10 minutes a day
Visit this article: How does vitamin D deficiency affect your body?

7. Make physical activity

Physical activity

A sedentary lifestyle is never a good option. The daily practice of an exercise routine is one of the most effective ways to boost the rate of metabolism for not winning kilos and achieve an appropriate energy expenditure forms.

This activity also benefits the cardiovascular system and maintain healthy bones and joints.



The ideal is to do 45 minutes of moderate aerobic physical activity:

Dance
Bicycling
Swim
Brisk walking
Jogging
This should be complemented with muscle work and flexibility:

Fitness training
Weights
Abdominal
Yoga
Pilates
Remember that in addition to this you must avoid as much those bad habits that negatively affect health: smoking, drinking alcohol and eating fast food.

Following these tips as part of the routine, not only will avoid gaining kilos but the quality of life will improve in a period of many changes.




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