October 5, 2022

We use your sign-up to provide content in ways you’ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info
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.
READ MORE: Diet: Expert warns against common mistakeMenopause weight loss: The 'best way' to drop pounds - foods you must eat
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.
DON’T MISS
Diet: 5 myths of Military Diet that could have adverse effects [LATEST]
Dr Michael Mosley shares 3 alternatives to help cut down on carbs [ADVICE]
Fitness: Best way to warm-up for strength training [HEALTH NEWS]

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.
READ MORE: Michael Mosley weight loss: Remove three foods to stay slimwomen should know what foods they should prioritiseBut eating excessive amounts of healthy food will still promote weight gain.
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.Menopause diet ideasHowever, 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.”
See today’s front and back pages, download the newspaper, order back issues and use the historic Daily Express newspaper archive.

source

Leave a Reply