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Weight loss

When it comes to successful and sustainable weight loss during and post menopause consistency is the key. There is no quick fix you will have to stick with it and be patient as you will get there but it takes time.

The most sensible weight management diet for a midlife woman is the blood-sugar balancing approach.

This will help:

a.  eliminate key culprits of the weight gain such chocolate, cakes, refined carbohydrates

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b. promote the optimal balance of macronutrients for menopausal women

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c. it focuses on vegetables to ensure you are exposed to a variety of vitamins, minerals and

other micronutrients to help support hormone balance in the body and relieve menopause

symptoms

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d. it is simple and sustainable -following the basic principle of protein and fibre with every

meal and snacks so you will not feel hungry

• Eating protein rich foods will help to reduce sugar cravings

• Including healthy fat in a meal or snack helps to activate the satiety response to keep us going for longer

• We need carbohydrates in moderate amounts. The focus is on complex carbohydrates which are rich in fibre to provide sustain energy and supports effective digestion and the metabolism to help with your weight- loss goal

Behavior Patterns for Your Optimal Weight

• Eat most foods early in the day for best use of calories

• Eat slowly and chew your food

• Focus on decreasing caloric intake and increasing caloric output

• Eat lots of fruit and vegetables

• Rotate foods and eat a variety

• Use smaller plates and portions

• Fill up first on lower caloric foods such soups and salads

• Plan meals and food choices ahead

• Wait at least 10-15 minutes before taking seconds, your hunger will decrease

• Drink 2 glasses of water 30 minutes before meal to decrease hunger

• Limit treats and refined foods

• Avoid eating in front of TV or when doing something else

• Focus on eating only when hungry

• Learn about food so you know what are you doing

• Walk a lot and exercise regularly

• Allow yourself to indulge once weakly without guilt or self-judgment