Published: 10/15/2012 - Updated: 10/04/2018
As women approach to menopause, we find more difficult to maintain or lose weight. To gain weight is very common. However, to lose weight, although it may be difficult, it’s not impossible.
To maintain your weight or lose weight during menopause, research has pointed to some strategies, and dietary changes that can help.
The most important is to avoid desserts, and the famous sodas, sugar consumption should be limited as well.
- Eat less sugar and lose more weight
- Dietary recommendations
- Remember to include enough calcium
- Increase intake of iron
- Include enough fiber
- Eat fruits and vegetables
- Read the labels
- Drink plenty of water
- Maintain a healthy weight
- Reduce foods high in fat
- Use sugar and salt carefully
- Limit alcohol consumption
Eat less sugar and lose more weight
One study showed that some participating women lost more weight and kept that size, if they avoided the desserts, and sugary foods.
- Eat less sugar: avoid desserts and sugar-sweetened beverages.
- Less fried foods: Reduce the fat in your diet.
- Eat more fish.
- Avoid eating out or prepared food outside your home.
- Eat more fruits and vegetables.
- Eat less meat and cheese.
There are also other recommendations we must take into account: during menopause, we must include foods rich in nutrients that our body needs, because diets usually tend to be low in iron and calcium.
Remember to include enough calcium
Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli and legumes. An adequate intake of calcium for women from 51 and older is 1,200 milligrams per day.
Increase intake of iron
Eat at least three servings of iron-rich foods a day will give enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, green leafy vegetables, nuts and enriched grain products. The daily recommendation of iron in older women is 8 milligrams a day or so.
Include enough fiber
Enjoy the fiber-rich foods such as breads, cereals, rice, pasta, fruits, and vegetables. Most adult women should consume about 21 grams of fiber a day.
Eat fruits and vegetables
Include at least 1 1/2 cups of fruit and 2 cups of vegetables each day, they are great allies to lose weight, so be sure to include them.
Read the labels
Use the information in the label on the products to help you make the best choices for a healthy lifestyle.
Drink plenty of water
This will help you stay hydrated. It is impossible to determine the amount of water we all need, because this depends on many factors, including the amount of food you eat, the climate where you live, and your level of physical activity. As a general rule, it is recommended to drink eight glasses of water every day. This meets the daily requirement for most healthy adults.
Maintain a healthy weight
If you are overweight, try reducing portion sizes and reducing foods high in fats, not skipping meals. A dietitian or your doctor can help you determine your ideal body weight.
Reduce foods high in fat
Fat should provide 25% to 35% or less of your total daily calories. Limit saturated fats to less than 7% of your total daily calories. The saturated fat raises cholesterol and increases the risk of heart diseases. Saturated fats are found in fatty meats, whole milk, ice cream and cheese. Limit cholesterol intake to 300 milligrams or less per day. Also, try to limit your intake of trans fats, which are found in many vegetable oils, baked goods and some margarines. Trans fats also raise cholesterol and increase the risk of heart disease.
Use sugar and salt carefully
Too much sodium in the diet is linked to high blood pressure. Also, beware of smoked and cured products and sausages as well.
Limit alcohol consumption
Women in this age should limit their alcohol intake to one or fewer drinks per day.