Women who reach menopause (usually between the ages of 45 and 55) often find themselves gaining weight more easily.
However, just because weight gain is a symptom of this natural change does not mean it is irreversible.
Registered dietitian Rimas Geiga spoke exclusively to GB News about how menopausal women can lose weight by changing their diet, exercise and lifestyle. Women may want to include soy products, flaxseeds, and sesame seeds in their diets.
“Menopause is a time when a woman’s body undergoes major changes that affect metabolism, muscle mass, and fat distribution,” Rimas said.
“Lower estrogen levels can particularly worsen your struggle with weight and often lead to increased abdominal fat.
Sesame seeds contain phytoestrogens, which can mimic the effects of estrogen in the body.
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“To address these challenges, a holistic approach is paramount. Dietary strategies should focus on phytoestrogens, which may slightly mimic the effects of estrogens found in soy products, flaxseeds, and sesame seeds. is needed.
“Incorporating them into a diet rich in fiber (fruits, vegetables, whole grains) and lean protein sources can help with weight management by increasing satiety and preserving muscle mass.”
According to a study published in the National Library of Medicine, phytoestrogens are found in plums, pears, apples, grapes, berries, beans, bean sprouts, cabbage, spinach, grains, hops, garlic, onions, wine, and tea.
Staying active is also essential for women in this age group who want to be slim.
The expert said, “The role of exercise cannot be overstated.” She explained: “Resistance training has become important to counteract loss of muscle mass and bone density, and has the added benefit of improving metabolism.
“Aerobic exercise tailored to your personal fitness level supports heart health and burns calories, while yoga and Pilates improve flexibility and stress management.”
Pilates may have additional anti-aging effects. A Pilates teacher claimed that certain exercises can help you look more “younger.”
Experts also said lifestyle factors can make a big difference. A woman experiencing menopause may find her emotional state heightened, so it’s “important” for her to be aware of its “psychological effects.”
She says: “Many women can experience mood swings, depression and anxiety, and these factors can have a huge impact on their eating habits and physical activity levels.
“Therefore, a support network through therapy, support groups, mindfulness practices, etc. becomes an essential part of the weight loss journey at this life stage.”
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