You’ve noticed a little weight gain here and there; it’s normal during menopause. With good intentions, you set out to reduce your calorie intake with a sensible diet. Before you begin, though, there are some menopausal weight loss urban legends you should discard.
1. All fat is bad.
You’ve got the right idea; you just need to fine-tune your theory. When it comes to fat content, some foods are better than others. The kind of fat you want to cut out is saturated fats. Rather choose nuts and lean meats like chicken, pork tenderloin and extra lean beef. The truth is everyone needs some fat because it causes you to feel satisfied and it helps your body take in nutrients.
2. I shouldn’t eat carbohydrates.
Once again, this generalization is too broad. The kind of carbohydrates to avoid are refined carbohydrates, which are usually found in processed foods. Complex carbs such as whole grain bread, whole grain pasta, and beans will give you enough fiber to remain regular. They’ll also help you feel satisfied.
3. If I skip a meal, I can cut calories.
Those few calories you avoid by not eating now will catch up with you later—and multiply. People who skip meals generally overeat later in the day because their hunger has turned into starvation. Also, skipping meals signals your body to be conservative with energy stores, thus your metabolism will slow down.
4. I need to follow a high-protein diet to lose weight.
The key to maintaining a healthy diet is balance. You should never get all of your nutrition from one food group.
5. Following a [insert food here] diet is a sure-fire way to drop kilograms.
Every year it seems there is a new “vegetable juice diet” or a “grapefruit diet” that promises a trimmer waistline and rapid results. These diets may help you lose weight fast, but you probably won’t be able to maintain that weight loss once the diet is over. You should never completely stop eating any one type of food. Aim for a balanced meal plan instead.
6. I should buy everything in a low-fat/fat-free version.
Sometimes, people interpret low-fat and fat-free as “good for you.” Do you ever wonder how they make it taste so good without all the fat? Many foods that are low-fat or fat-free, such as crackers, salad dressing and pre-packaged snacks, are loaded with sugar or starch to replace the fat. Also, don’t be fooled into thinking that low-fat or fat-free means that you can eat more of that food; many of these snacks have the same calorie content as their full-fat counterparts.
7. I can’t eat fast food. EVER!
With the push to offer healthier choices, many fast food menus make it easier for you to pick a meal that won’t wreck your diet. Even if you choose a classic like a hamburger, you can cut calories by ditching the French fries and avoiding calorie-laden condiments like mayo and cheese.
8. I should do all cardio at the gym and skip the weight lifting.
Cardio will strengthen your heart and help you burn calories, but you should balance it with weightlifting. Contrary to conventional wisdom, weightlifting will not make you bulky. It tones your body so that you’ll be leaner and firmer, and the added muscle will help you burn more calories all day.
9. Eating after 7:00 p.m. is a no-no.
Your food doesn’t have an internal clock, so it’s not going to magically acquire more calories than if you were to eat it earlier in the day. If you’re prone to eating later at night, go ahead and have a snack. Just make sure you haven’t exhausted your calorie count for the day, and make smart decisions with your food at all times.
10. I can’t have dessert.
For dieters with a sweet tooth, this is the deal breaker. There’s a way to satisfy your palate without undoing all of your progress. If you often crave sweets, try eating fruit instead of cakes and candy. And remember that it’s okay to indulge every once in a while. Just don’t overdo portion sizes or frequency.
Hormonal Causes of Weight Gain
A woman´s hormones have complex functions in her body, including weight control. Here´s a list of the different hormones that can affect weight gain and how:
A drop in estrogen and progesterone can increase a woman´s appetite and cause her to eat up to 67% more, according to one study. An increase in appetite coupled with a slower metabolism with the onset of menopause can cause weight gain in women. This could, perhaps, account for the 12% jump in the number of women who are overweight in midlife compared to women in their 20s and 30s.
Insulin Resistance: Insulin resistance can occur during the menopausal years. This is when a woman´s body mistakenly turns every calorie taken in into fat. Over time, processed and refined foods may make a woman´s body resistant to insulin produced in the blood stream.
We recommend 2 of the Manna Products to help counteract Menopausal Weight Gain.
The Manna Menopause Support helps to increase estrogen the natural way, helping to stop the downward spiral.
The Manna Blood Sugar Support helps to keep blood glucose levels stable and by doing so, helps to eliminate cravings and help the body with Insulin Management.