The body stops producing estrogens and this is usually accompanied by physical disorders, among which there may be an increase in weight and accumulation of fat in specific areas such as the abdomen and thighs. The metabolism becomes slower, the body needs less energy. In addition, muscles lose tone and firmness. And to this we must add that, some mature women suffer from self-esteem problems.
The best resources to maintain weight during menopause are sports and food, explains Monserrat Quirós, owner of the MQ aesthetic medical center, who emphasizes the need to adapt the diet through guidelines that help control the rise in Weight at this stage.
Steps to adapt your diet to menopause
- Balance the quantities. As a general rule, both for lunch and dinner, we must take a flat plate as a measure and cover a third with foods whose base is protein and the other two thirds with vegetables. For dessert, always fresh fruit and, as a drink, preferably water.
- Distribute food intake in five shots (breakfast, lunch, lunch, snack, and dinner). It is usually advised on any diet, but it is not so simple, as many people skip the mid-morning and mid-afternoon shots. If you complete the five doses, you will keep the metabolism active and you will maximize the burning of calories. In addition, your body will have a feeling of being satiated, which will help you avoid anxiety peaks.
- More protein and healthier. Remember that they help maintain muscle tone and provide vitality. Reduce the consumption of red meat and choose foods with quality proteins: bluefish, eggs, legumes, tofu …
- Eat carbohydrates intelligently. They are the fuel of the body and, therefore, they are essential, but if you want them to be part of your day to day you should exercise or if they will not be stored as fat. Look for natural carbohydrates and take them during breakfast and lunch, but not at dinner.
- Snack between meals? Only if it is a healthy snack. Controlling food generates stress, especially in the stretch of the evening. To combat it, it is important to maintain the rotation of five meals (hence the need for lunch and snack) and always have a healthy snack on hands such as a handful of unroasted nuts, fruit or a protein bar.
In addition to these basic rules of nutrition, it is important that physical exercise, as far as possible, be part of your day today. If you have never done so, just start half an hour two or three days a week. Walking at a good pace, yoga, pilates, swimming or gymnastics maintenance are effective activities for women who are at the doors or already in full menopause.