Through this tough journey of experiencing an imbalance in your body through menopause, another enemy comes to life. The most hated enemy of all and hard to fight. It is the battle of weight gain. Not only are we struggling to get passed the imbalance of our hormonal changes, but other changes are rapidly affecting our bodies. Changes like indigestion, heartburn, bloating, gas, constipation and gallstones to name a few.
Women put on weight during menopause because as we age our metabolism slows down. This means it takes longer to burn off calories. Our digestive system has also slowed down, and so has our activities.
At this time, it takes determination and strong will power to battle the enemy of weight gain. As with any diet, protect yourself by consulting with your physician. Eating certain foods will interfere with blood thinning medications.
The Diet Plan
Due to various health risks, include Calcium in this diet plan. It is important in strengthening our bones which may begin to weaken as our body is racing through the hormonal changes of menopause. Aging is natural and we do not have to give in and allow our self to be a victim of weight gain, but we can use this process to be assertive and begin by altering our eating habits.
In order to lose weight, it is important to understand the amount of calorie intake permissible. It is recommended while eating a healthy diet you should not consume more than 250 to 300 calories per meal.
Fruits, Vegetables, and Whole Grains
To avoid the bloating feeling and the embarrassment of gas or constipation during menopause, fruits, veggies and whole grains are crucial. These are considered a high fiber food and a must for a balanced diet.
No more than 40 grams a day. That means by indulging in 5 or 6 mini-meals a day instead of 3 big meals you could allow your self a small amount of dietary fat to stimulate the gallbladder. This is beneficial in preventing the formation of gallstones.
Depending upon ability or disability, it is imperative to be involved in some type of exercise. You can walk, ride a bike, swim, or jog. Locate a good exercise DVD. If possible, buy a Wii and enjoy the excitement and fun of participating in one of the exercise programs in the privacy of your home. Check out a local gym.
Yoga is also beneficial as a work out plan. As you concentrate on the movements of Yoga the exercise will not only keep your body active, but your mind stress free.
Since hormones are changing and a drop in estrogen leads to weight gain, it is advisable to purchase beneficial vitamins. Vitamin E relieves hot flushes, Vitamin B2 will alleviate headaches, Vitamin B5 and Vitamin B12 help to fight against depression. Search your supermarket or pharmacy for a good multi-vitamin to strengthen your body during this time of getting in shape.