Losing weight after menopause

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.

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.

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.

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.

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.

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.