Prioritise key foods to keep menopause weight off – list of foods to add to your diet – ExpressWeight loss
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When it comes to tackling weight gain and other symptoms during menopause, experts suggest the best place to start is by making simple lifestyle changes, such as exercise and diet. As women grow older the number of calories they burn when resting declines during and after the mid-life change, which can in turn make it difficult to lose weight.
Using research conducted by Nuffield Health, nutrition experts at Forth have identified some key ways women can support their long-term health and manage their weight.
Dr Nicky Keay, CMO of Forth said: “Menopause is a normal physiological process in a woman’s life.
“Understanding and being prepared for this phase in your life will mean you are in a good position to meet the challenges of this life stage and to maintain your quality of life.”
In order to be prepared, women should know what foods they should prioritise when it comes to their eating.
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Forth’s experts explained: “Having a balanced diet full of vitamins and minerals is the best way to ensure you are looking after your body and long-term health during menopause.”
Foods that are great for achieving this are:
Lean meats – chicken and turkey are full of protein and will make people feel full for longer, helping them to avoid snacking between meals.
Oily fish – fish like salmon or mackerel contain omega 3 and vitamin D which supports a healthy heart, and flexible joints and protects against osteoporosis.
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Leafy greens – contain iron which helps with the production of healthy, functioning red blood cells and energy production.
Whole grains – barley and brown rice contain magnesium which helps maintain strong bones and helps with blood pressure regulation.
Greek yoghurt – contains calcium which helps with gut health and aids strong bones and teeth.
Nuts – peanuts and almonds contain both magnesium and iron and are great for supporting energy production and neurological function.
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That’s why many women still follow an age-old weight loss technique of eating in a calorie deficit.
Forth’s nutritionists said: “It is considered one of the most effective ways to lose weight.”
A calorie deficit is when a person consumes fewer calories than they burn, which can be achieved by tracking the number of calories they are consuming and sticking to a set number of calories per day.However, they added a warning for women going through menopause.
“This might not be as effective for menopausal women,” they admitted.
“Studies have shown that while very low-calorie diets may result in short-term weight loss, they can reduce lean muscle mass and result in a drop in metabolic rate, making it hard to keep the weight off in the long run.
“If you are considering a calorie deficit to lose weight in menopause, it’s important to ensure you are consuming enough calories to fuel your body and are achieving a well-balanced diet to support your body through the tricky transition.”
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