Especially weight gain during menopause affects women who are genetically predisposed more. Obesity rates are higher during this period. Obesity invites metabolic syndrome, type 2 diabetes, cardiovascular diseases and respiratory diseases. Although the work of women who do not want to gain weight or even try to lose weight is getting harder at this time, it is possible to control it with simple and effective methods that need attention.
Endocrinology Specialist Assoc. Elif Turan gave important tips by explaining the simple and effective methods to be done during the menopause period.
1. Increase your fluid intake. Consume 2.5-3 liters of water daily. Daily sufficient fluid consumption both facilitates weight loss and ensures the continuity of body health.
2. Prolonged hunger slows down the metabolism. Start the day with breakfast. Breakfast is one of the most important meals of the day. Proper breakfast (with protein and fiber foods) balances insulin and glucose metabolism and has a positive effect on appetite control by activating intestinal hormones.
3. Prefer to eat less and often. Dividing the daily foods we eat into 5-6 meals instead of 2 meals in total will increase the energy expenditure of the body and make it easier to lose weight as it will work the digestive system over and over again. In the meantime, the feeling of hunger is less as food enters the body frequently.
4. Increase the amount of protein (meat, milk and milk smears, eggs) taken at each meal and stay away from simple sugary foods (sweets, pastries). With a diet rich in protein, a higher satiety effect occurs, appetite is suppressed.
5. Reduce your consumption of processed foods, fried foods and alcohol. Studies have found that those who consume processed foods have a thicker waist circumference and more weight than those who do not. Therefore, these foods should be avoided. Alcohol causes weight gain as the amount and frequency of alcohol increases as the amount of calories entering the body increases. Therefore, alcohol should also be avoided during this period.
6. Pay attention to your sleep patterns. Short sleep time (less than 6 hours) can increase the risk of obesity by changing the levels of hormones involved in appetite regulation.
7. Exercise. It increases your muscle mass and speeds up your metabolism with exercise. In order to maintain weight control, 150 minutes of exercise should be done at least 3 days a week. In order to achieve weight loss during this period, the amount of exercise should be increased in consultation with the physician. Medium-intensity exercises such as walking and swimming are very suitable for this period.
8. Consume green tea and coffee. If you drink 3-4 cups of coffee a day, it helps in weight control by contributing positively to fat breakdown. Green tea can also cause satiety.
9. Increase the consumption of foods that accelerate the metabolism that slows down in menopause (pepper, whole grain products, citrus fruits and spices such as ginger, black pepper). These foods give the body a feeling of satiety and also contribute to increasing fat burning.