Through education, nutritionist Cláudia Benevides has already helped more than 12 thousand women lose weight during menopause. Watch the video
Summary
Healthy weight loss during menopause requires a holistic approach, including a balanced diet, regular physical activity, quality sleep, stress management and emotional health care.
Menopause is a natural phase in a woman’s life, characterized by hormonal changes that can affect metabolism and body weight. For many women, menopause brings with it the added challenge of losing weight or maintaining a healthy weight. However, it is important to approach weight loss in a conscious and healthy way, especially during this transition period.
Consult a healthcare professional
Before starting any weight loss program, it is essential to consult a doctor or nutritionist. They can evaluate your overall health, provide personalized guidance, and ensure your choices are safe and effective.
Adopt a balanced diet
A balanced diet is essential for healthy weight loss at any stage of life, and this is especially true during menopause. Prioritize nutrient-dense foods like fruits, vegetables, lean proteins, whole grains and healthy fats. Avoid processed foods, rich in sugar and saturated fats.
Check the portions
During menopause, many women notice that their metabolism slows down. Therefore, it is important to pay attention to portion sizes and avoid overeating. Use smaller plates, chew slowly, and pay attention to your body’s hunger and satiety signals.
Practice physical activity regularly
Regular exercise is crucial for healthy weight loss and can also help relieve menopausal symptoms such as hot flashes and mood swings. Choose activities that you enjoy and that are suitable for your physical condition, such as walking, swimming, yoga or weight training.
Prioritize quality sleep
Sleep quality can be affected during menopause, but it is essential for weight loss and overall health. Establish a regular sleep routine, create a sleep-friendly environment, and avoid stimulants, such as caffeine, before bed.
Manage stress
Stress can play a significant role in weight gain and difficulty losing weight. Practice relaxation techniques, such as meditation, deep breathing, or relaxing activities, to reduce stress and promote emotional balance.
Be patient and compassionate with yourself
Weight loss during menopause can be a slower and more challenging process than other stages of life. So be kind to yourself, celebrate every achievement, no matter how small, and remember that the goal is to achieve a healthy, long-term sustainable lifestyle.
In summary, healthy weight loss during menopause requires a holistic approach that includes a balanced diet, regular physical activity, quality sleep, stress management and emotional health care. By adopting these practices, women can not only achieve their weight goals, but also improve their overall health and well-being during this transition phase.
Watch the video with the nutritionist Claudia Benevidecreator of the ”Saudável Sem Neura” program, based on specific nutritional strategies, which allows students to lose weight without giving up the foods they love.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
