Menopause, the end of the menstrual cycle of women, menopause, and the years before menopause, and often means weight gain. The loss of estrogen reduces muscle growth, allowing the fat to assume responsibility and metabolism in decline. The addition of fruits, vegetables and multigrain bread and protein in your diet, eliminating fried foods and other meals, you can lose in middle-aged spread.
vydox
Loss of muscle
Hormonal changes in your body during menopause affect muscle growth. While menopause occurs at the age of 50 and women in their 30s lose half a pound of muscle per year. Muscle mass burns more calories than fat cells do. Once you put the fat cells never disappear. They expect new foods to make them expand. When your body more fat and less muscle, and metabolism of your downshifting. Packing more pounds often start during menopause, before 2-8 years of menopause. On average, women earn about a pound a year. The loss of those pounds, and are often obtained around his waist, it requires a diet and exercise health plan.
Niagen Americans spend at least $ 40 billion a year on diets and weight loss products. Many dieters regain the weight gradually, and confusing to sort through all the tips from nutrition experts.
Healthy food
Nutrition experts often suggest what a healthy lifestyle change, rather than following a diet plan for one all women in menopause. With some changes in your eating habits, it can take about a pound each week, and keep it off. Through eating less processed foods and add more natural ingredients, such as whole grains, fruits and vegetables, you can eliminate those extra pounds.
Mayo Clinic nutrition experts say that if you limit calories to 2,000 a day, you should get 45-65 percent from carbohydrates. And include carbohydrates, whole grains, legumes, fruits, whole nutrition. If you are menopausal, and do not want to practice a lot, however, it is limited to 1800 calories a day. If you eat less, you will not get the vitamins and minerals you need. Make sure you drink skim and low-fat milk or eat low-fat yogurt and cheese for calcium, because Menopause is when the bones begin to lose density and can break more easily.
What to eat
Between 10 and 35 percent of calories should come from protein. Eat more nuts, seeds, chicken, turkey and seafood, particularly salmon, fish rich in omega-3 oils, as they are packed with protein. Beans, lentils and soybeans are also rich in protein.
With age, your body takes longer to digest food.
Increased dietary fiber consumption pushes through the system faster and prevents constipation. Fiber, which comes from plants not be digested or absorbed in the body, is soluble or insoluble. Vegetables, wheat bran and other whole grains are good sources of fiber is soluble. There soluble fiber in oats, dried beans and some fruits, such as apples and oranges.
Physicians feeding small portions of meat is recommended, usually about 4 or 5 ounces each meal. Non-red meat and saturated fat, which can raise blood cholesterol levels. Choose leaner meat or fat or chicken without the skin, where more than fat. Bake or grill the meat to avoid fats from vegetable oil.
Fried chicken, biscuits, cakes, cookies, cakes are not not specific, and avoid sweets, chips and other fast foods. When reading nutrition labels carefully, you can find a food that has no trans fat or saturated.
Niagen Skip meals
Some dieters skip breakfast, but studies suggest that people who eat a healthy breakfast can concentrate better. You must breakfast of whole grain bread is made up, bread, cereal or low-fat bran muffin. Boiled eggs are full of protein, peanut butter, lean meat or fish. Fruits; vegetables; and skim or low-fat dairy products. Watering about 100 percent fruit or vegetable juice lacks additional sugar.
If you want to nosh, eat five or six small meals a day may be the best meals advice. Some walnuts or almonds performance with you for snacks. Water flavored with lemon or limes drinking makes you feel hungry between meals.
While it is difficult to fight the desire to eat your favorite chocolate, learn to eat strawberries, apples, tangerines, meet your sweet tooth in. Once you start eating more natural foods, you have more energy to deal with mood swings and hot flashes that often accompany menopause.
No comments:
Post a Comment