A nutritionist has exclusively shared with People Act Magazine her advice on how to lose weight fast during menopause.
Kate Llewellyn-Waters is a nutritionist who has appeared on TV fitness and weight loss shows such as You Are What You Eat, her secrets to losing weight during menopause.
Kate explained that proper diet and exercise are key to feeling your best during menopause.
Most women find they can cope with perimenopause a lot easier than they think, she said.
What diet should women follow and what foods should they include in their meal plan?
Kate replied: Indeed, a good diet has been shown to improve some symptoms of menopause, such as hot flashes and night sweats, as well as helping you manage your weight, which is a real concern for many women going through menopause.
Focus on your diet, she recommended.
Kate continues on the subject of menopause: Some of the easiest and most effective nutritional interventions that can help with symptoms and weight management during this often tricky time include increasing your intake of plant-based foods.
Chickpeas, lentils, beans, tofu or miso are delicious plant foods that women should include in their diet.
The nutritionist also advised aiming for five servings of vegetables and two servings of fruit per day.
For those suffering from menopausal symptoms, variety is key.
So be sure to include different vegetables and fruits in your daily diet, Kate said.
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The dietitian said thin people should avoid white pasta and bread and opt for complex carbohydrates instead, such as wholemeal bread, brown rice and whole wheat pasta.
This is because whole grain varieties contain more fiber, vitamins and minerals than their white counterparts.
They also take longer to digest, which means they have less immediate impact on blood sugar, which therefore increases more slowly.
Fiber-rich, complex-carb foods also help us feel full longer, making us less likely to snack high in sugar, fat, and calories between meals, Kate says.
Therefore, it is essential to focus on a healthy and varied diet, and to include the recommended foods, to lose weight during menopause.
Kate concluded: Be sure to include a variety of whole grains, legumes (chickpeas, beans, lentils) in your daily diet.
Different colored vegetables and fruits (all of which are rich in nutrients and dietary fibre).
And good quality protein sources (eggs, salmon, sardines) as well as healthy fats (avocado, olive oil, seeds).
All of these will reduce the risk of weight gain, hormonal imbalance and also the development of chronic diseases during this important time.
With the right diet and adequate daily exercise, many women find that they can manage the premenopausal period much easier than they think, she added.