In the last few years, perimenopausal and menopause has been paid a lot of attention, and, to be honest, this noise is scared. Walk social networks and you will see a ton of posts that you are doomed to a weight gain and do not hope that the figure on the scales will ever decrease again. Can you actually prevent weight gain in perimenopause? -down “> Can you prevent weight gain in perimenopaus? Why is it so difficult to maintain weight during Perimenopause and menopausal do to avoid weight gain during perimenopause and menopause
Good news: if you take care of health ’ I, then the transition period will become easier, the gynecologist Jessica Shepard is convinced. WOMANEL more details about what you can do.
“The healthiest transition to menopause is the transition that takes into account all the factors that affect our health ’ I have been for a long time,” she says. That is, the healthiest way to survive menopause is to be the most healthy version as a whole. ”
Ali agrees with that. “If you enter perimenopause and healthy menopause and maintain good habits, it will help prevent weight gain,” he says.
During the period of perimenopause you have many hormonal shifts. And it can break your ability to lose weight or even maintain your weight. Although you can gain weight in any period of life if you start eating more than before, or more high-calorie products, the weight gain in perimenopauzi is a completely different matter.
According to Dr. Ali, with weight gain in You can find perimenopauzi that you are gaining weight, eating the same as before, and that to lose this excess weight is more difficult than before. Although people gain weight differently, according to the Mayo clinic, you may have more risk of gaining weight in the waist area if it is linked;
The situation is even more complicated by the fact that women during this period lose M ’ the iconic mass and density of the bones due to the combination of hormonal shifts and aging. This can lead to the fact that it will be easier to gain weight, and to lose – more difficult. Factors such as stress, sleep disturbance and changes in activity level can also contribute.
Eat Protein. It saturates, reducing the risk that you are hungry between meals and snacks and overrun, source: freepik.com- Increase protein consumption. The exact amount of protein you need depends on other factors of your life. However, studies show that people who lead an active lifestyle need from 1.2 to 1.5 grams of protein per kilogram of weight to maintain tissue growth. For most people it is about 30-35 grams of protein per meal.
- Do not forget about fiber. It is very important for maintaining healthy weight because it saturates and helps regulate blood sugar, reducing the likelihood that you will undergo blood sugar and feel hungry. Dr. Ali recommends using non-starchy vegetables, such as broccoli, cauliflower, cucumbers and carrots, together with a lot of protein.
- play sports at least 150 minutes a week. Exercise is not only good for overall health ’ I but also help to maintain M ’ icing and bone mass.
- lift heavy weights. Make sure that strength training is also part of an increase in protein. This will help to grow M ’ the icing mass and support the one you already have.
- Limit the amount of sugar. Added sugars contain empty calories and can lead to weight gain.
- Get enough sleep. If you sleep for at least seven hours a day, it will bring you a lot of benefits.
Doctors emphasize that you are not doomed to gain weight in perimenopause and menopause. And even if you notice that the scales crawl up. Getting these habits now-even in 20-30 years-will help you successfully control the weight in the future.
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