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Monday 27 November 2023

15 Tips To Deal With Weight Gain During Menopause

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I have seen skinny ladies, slimmer than myself who are now far more obese at menopause and post menopause, why.  The reason obviously is because they neglected the issue of weight gain during menopause.  They were not conscious of weight gain during these years.

Here are habits and Foods that helps with weight gain.

1.  Rely on healthy fats for fuel and energy.

 If you do.your tendency to get fat will reduce.  Fats like those in coconut oil and olive oil actually helps you loose weight.  In terms of general weight loss, olive oil is best, while coconut oil specializes in burning belly fat.

2.  Exercise more.

If you love driving, reduce it and create time for physical exercise, or else you will gain more weight.

3.  Never neglect a little weight gain.

The body has a switch.  Once it is switched to fat storage. It will require strict disciple to switch to fat burning again.  This is how it works.

4.  Whenever possible, keep standing. 

 I particular love sitting down even in church, when we are asked to stand. I occasional go my way and sit.  Until I found out, the body does not want to use calorie but to store it.  Now I make effort to stand even when tired.  In so doing. The body is using calorie to keep you standing.

5.  Begin your day with water therapy: 

 It is also important t start with foods that will steer up stomach acid production, foods that will discourage fat storage such as lemons, ginger, garlic, guava tea, green tea, black seed, cinnamon and honey.  All these on empty stomac

6.   Avoid early breakfast

So many have advocated to the contrary based on their on perspective.  Obviously, your digestive tract function also reduces at menopause, allowing your system clear any leftover fat or calorie will reduce tendency to weight gain during menopause fat challenge

7.  As much as possible avoid fried foods

  They are your worst enemy during these yrs especially in terms of avoiding weight gain.  They carry too much calorie and hardest to digest among all foods are fried food.

8.  Resist constipation.  

Main causes include, low water intake, insufficient exercise, low fibre and vegetables, poor sleep, lack of oils  to lubricate the intestine. Like avocadoes. Olive oil, coconut oil etc.   These are secrets nobody told me and I suffered the problem of constipation.  Some, days like 4 days then, but it is all over now. In chronic cases, you will have to drink a teaspoon of cold pressed olive oil on empty stomach to help loosen the stool, and lubricate the anus to help smooth passage.

9.  Avoid simple Sugars like those found in carbonated drinks: 

 Too much bread  is number 1 sponsor of weight gain.  This include biscuits, sweets.  It may surprise you to know that some mature women still take sweets until problem comes.  Never engage in unhealthy eating waiting for your doctor or somebody to ask you to stop.

10.  Mind the foods you start your day with, 

Also mind the last food you eat before bed.  They determine the total fat deposition for that day. Always start with fat burning foods, foods that helps the stomach produce  acid for digestion, I mentioned them earlier.  End your day with low calorie foods like eggs, cucumbers, cabbage, green veggies, peppers, garlic, etc. Avoid foods that trigger stomach acid production at night.  They will rob you of sleep and insufficient sleep, contributes to weight gain at menopause and post menopause.  Weight gain will invite diabetes. High blood pressure, heart attack and stroke.

11. Include Protein

I have always told us that protein is the building block.  It is your bodies building material.  Never, Never compromise it.  Healthy fats are your best friend during menopause/postmenopause. They are for fuel and energy and not building material, like protein  (Remember that healthy fats also have a  portion, depending on your height, weight and other factors including work, eat everything in moderation). It is one of our rules on our platform)
Consuming sufficient daily protein will help your bone and muscle mass.  They support fat loss too.

12. Use  spices to flavour your meals.

Switching to healthy cooking using spices also supports weight loss.  Their presence in your meals Supports, metabolism and food absorption.  ( Remember too much spices will increase menopause symptoms like hot flashes and anxiety attacks.  Spices like ginger, garlic, turmeric, cinnamon, black  peppers. Cayenne peppers etc.

13.  Whenever  possible eat fresh foods

Avoid leftover, overcooked and dead foods.  They add noting to your wellness journey but weight gain.  Since, the menopause journey, I rarely repeat soups, I avoid leftovers.  Children and youth may eat them.  As much as possible, I avoid them.  Too much refrigeration of cooked meals must be avoided as well.  Though it is convenient, but it is not about convenience. but your health and happiness. You may call it mindful eating.

14.  Do not forget Water. 

 Proper hydration Supports Your colon and other organs responsible for metabolizing fat. Always start your day with plenty of water followed by exercise.  Exercise is best in the morning.  Too much exercise after 4pm will rob you of sleep and lack of sleep will contribute  to weight gain.

15.  Include bitters.  Never forget that bitter foods like bitter leaf, garden egg, bitter cola, bitter melon etc.  Supports weight loss also.  They actually cools the liver which is the main organ for fat metabolism and in so doing, it is able to do its work and avoid Weight gain.

In summary,

 It is better to monitor weight naturally, preventing fat storage is easier than trying to loose weight after fat accumulation.


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