Last week we had talked about Overcoming Weight Gain During Menopause. Here is some more helpful information.
Weight Gain during Perimenopause & Menopause can be difficult and discouraging. Women often gain weight despite efforts to exercise & eat healthy. As the pounds pack on, their self-esteem suffers. There are, many simple steps that can be included into our daily lives to create better success. Along with alcohol, coffee and soda elimination or reduction, eating more fruits, vegetables, nuts, seeds and legumes, eating low fat proteins, and drinking plenty of water, there are more. This is Part 2 of a 3 part series that will guide you toward weight loss and maintenance during menopause.
Weight Loss & Reaching Your Health Goals
Focus on yourself and create your own community of accountability. Look at your Health Goals with a positive perspective. Have a plan. They say that 80% of individuals who do not have a detailed plan on how and when they will lose weight will not succeed. Set small goals and reward yourself for reaching them. If Weight Gain is a concern seek out a program with a positive mindset and a successful maintenance component. Re-setting the metabolism is key, as well as ensuring there is an educational component to the Weight Loss program for longevity, lifestyle modification and continued maintenance for months and years going forward.
Increase Your Intake of Whole Plant Foods: Always include vegetables, fruits, beans, nuts and seeds with your meals, if not your snacks. Plant-based diets are associated with fewer hot flashes. Not only are they high in fibre but create less gas and bloating and slows down digestion, preventing constipation.
Here is a “No Excuse” recipe for success.
Mason Jar Salad:
3 Tablespoons of Almond Butter
1 tablespoon Apple Cider Vinegar or Lemon Juice
1 Tablespoon Maple Syrup
2 Teaspoons Sesame oil
½ Granny Smith Apple
4 Radishes (sliced)
2 Celery Stalks (diced)
4 Tablespoon of your favorite nuts
4-6 Cups of your favorite Greens (spinach, kale, mixed greens, etc.)
Add first four ingredients to a small bowl & whisk until smooth
Add apple to dressing (so its covered & won’t brown) and divide between two mason jars.
Layer the radishes, celery, nuts/seeds and greens on top and seal.
When ready to eat shake up the jar, open and enjoy!
(Tip: Wide mouth jars work best!)
Weight Loss Maintenance
Each of these habits will support you in having success with weight loss and maintenance during menopause and perimenopause, giving you energy and continually keeping you positive and feeling good about yourself in the years to come. The next article is Part 3 of a 3 part series and will continue with successful daily habits that will support your weight loss success and maintenance during Menopause.