If menopausal weight gain is plaguing you – don’t fret. You are definitely not alone, as most women experience seemingly unexplainable weight gain – especially in the abdominal area during this time of transition. Fortunately, there are some great evidence based strategies that can not only help you lose the “spare tire”, but can also decrease your chance of heart disease, stroke, and Type 2 diabetes.
[1] Embrace The Galveston Diet Lifestyle
Enjoy lots of vegetables, fruits, nuts, fish, extra-virgin olive oil, avocado, lean proteins such as poultry, eggs, lean cuts of meat, dairy products, whole grains and legumes.
Do your best to avoid added sugars, refined grains, processed foods, preservatives and artificial colors and flavors.
[2] Importance of Exercise
As we age and enter menopause, we often lose the motivation to exercise, but it may be more important to be physically active during menopause than ever before. Not only does physical activity elevate your mood during menopause, it also promotes the attainment of a healthy weight and protects your bones and muscles, which becomes increasingly important during menopause. The best exercise strategy for middle age weight loss? A combination of resistance/strength training AND cardio.
Resistance/strength training preserves and increases muscle mass and is generally better for reducing abdominal fat in combination with a great nutrition program such as the Galveston Diet.
Cardio has long been known for the benefits in provides to your heart and lungs. I would like to reiterate, however, that cardio + resistance is truly the best way to go – your body NEEDS both, especially at this stage in life.
[3] Other Tips & Tricks
SLEEP is key. Aim to get a consistent, sufficient amount of sleep each and every night. If you are struggling with obtaining quality sleep, increasing physical activity may be the answer during the menopause years.
Drink WATER. The more water, the better. Rather than opting for coffee, sodas, tea, etc. drink a full glass of water. Your middle age weight loss plan will thank you.
REDUCE stress. Easier said than done, believe me, I know. But it is so imperative that you prioritize your mental health. I urge you during menopause to experiment with ways that work best for you but find what works and stick to it! My favorites are meditation and exercise!
Article References:
https://www.healthline.com/nutrition/lose-weight-in-menopause#section7
https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#sample-menu
If you are interested in learning more about the science behind The Galveston Diet, Click Here.
