Losing weight can be a tricky battle at the best of times, and made worse by menopause. Don't rely on miracle weight loss pills, restrictive diets, or impossible workout regimes. There are ways to lose weight though, never fear. With just a few adjustments, you can shed pounds, improve your emotional state, and have a healthier lifestyle.
Exercise is an integral part of any weight loss program - you need to burn more energy than you consume. However, you don't need to spend hours at the gym every day for results. 30 minutes of cardio, five days a week is enough. You can make it fun, too. Go swimming, go for a bike ride, or dance around your house. If you want to tone your body and improve your mindset, try yoga. A yoga session will strengthen your body, make you more flexible, and induce relaxation.
Tea can suppress appetite and speed weight loss. Green tea, for example, improves cognitive functions and boosts metabolism. This allows you to be more physically active through the day. In addition, researchers have found the herb contains catechins, antioxidants that may be responsible for tea's fat-burning effect. Controlled studies have observed individuals who drink green tea lose weight more easily than those who don't. Read about other drinks that help losing weight.
Watch Your Portions
At some restaurants, portions are far too large, influencing what people think is a normal amount to eat. When you receive food at a restaurant, ask for half or even two-thirds to be packaged to go. Not only is this economic, but will also reduce your calorie count.
Additionally, buying smaller plates for your home can help you avoid overfilling your plates. Lastly, if you're going to eat food from a package, eating only the recommended serving size can help control your portion sizes. Read more about healthy eating habits.
Above all, stay motivated. Individuals trying to lose weight may be too hard on themselves or compare their bodies to others. This is not a positive outlook, and can make you lose focus and hope.
Perspective is everything, and when in doubt, you will be fighting much more than pounds. Mental health is an important component of physical health. Keep motivated.
Click the following link to learn more about menopausal weight gain.
- Australian Government Department of Health. (n.d.). What Is A Serve Of Vegetables. Retrieved June 6, 2014, from https://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/serve-sizes
- Center for Disease Control and Prevention. (2012). How to Avoid Portion Size Pitfalls to Help Manage your Weight. Retrieved June 6, 2014, from http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html
- Harvard School of Public Health. (n.d.). Healthy Weight. Retrieved June 6, 2014, from http://www.hsph.harvard.edu/nutritionsource/healthy-weight/
- Office on Women's Health. (2009). Physical activity fact sheet. Retrieved June 6, 2014, from http://womenshealth.gov/publications/our-publications/fact-sheet/physical-activity.html
- University of Maryland Medical Center. (2011). Green tea. Retrieved June 6, 2014, from http://umm.edu/health/medical/altmed/herb/green-tea
- Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49-54. doi: 10.4103/0973-6131.85485