Losing weight in the later stages of life may not feel as easy as it was in a woman’s twenties, thirties and even forties. But Doctor Adrienne Youdim revealed how women in menopause can shift their excess fat for good.
Menopause is a time when many women experience weight gain, particularly around their tummies.
Doctor Adrianne stated that during the perimenopausal period, women may gain up to 5lbs because of this change in the body.
And while this may not seem overly significant, this is enough weight to lead to some “cardiometabolic abnormalities”.
Such abnormalities may include insulin resistance, diabetes and high cholesterol.
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Many women try extremely hard to fight this fat gain but often to no avail.
Doctor Adrianne stated: “One of the most common mistakes we see are increased portion sizes.
“When we eat foods that are healthy for us, portion sizes still matter.”
It may be tempting to overindulge in foods that are good for us, but this may mean ignoring our calorie intake, as these healthy foods will still contain calories.
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She continued: “A great example is nuts or the food fats – they tend to be very good for us but they are fats so they are very caloric.”
Another example is an avocado; while they are rich in nutrients, antioxidants and great for gut health, a medium avocado contains around 250 calories and 23 grams of fat.
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Therefore, being mindful of portion sizes – whatever the nutritional benefit of the food – is “important” for successful weight loss.
Doctor Adrianne offered her top tips for losing weight during perimenopause and beyond – and keeping it off.
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She instructed: “Engage in a regular, regimented physical activity.”
This does not have to be incredibly strenuous, and what’s most important is that you pick something you enjoy.
Whether it’s brisk walking, jogging, swimming, cycling, Zumba, pilates or weight lifting, slimmers are much more likely to stick to their plan if it is something they look forward to.
The expert continued: “Another important tip I think is self-monitoring. Oftentimes we are not aware of the calorie intake of the foods that we eat.
“By counting the calories or keeping a food log a few times a week, we can be more accountable to what it is we’re eating.”
Writing down what they eat is one way women can be more mindful and aware of their consumption habits, including the foods they tend to gravitate to and the times at which they typically eat.
Keeping track of alcohol consumption is also key, as many people tend to forget that beverages can often be very calorific, with low nutritional value.
Although red wine is a staple of the beloved Mediterranean diet and is rich in antioxidants, a glass may contain between 100-150 calories.
She said: “If a person drinks one or two glasses of wine a night, that can easily translate to a weight gain of about 10lbs over the course of a year.”
Source: Daily Express | Diet
