Often, women find it difficult to lose weight after menopause. However, in a study recently published in the Journal of the Academy of Nutrition and Dietetics, researchers found that diet changes can result in long term weight loss.
According to researchers, many people experience successful initial weight loss because they dramatically change their diet. However, it can be easy for motivation to maintain dietary changes over time because the body naturally increases the impulse to consume calories as they are reduced with a diet. Additionally, many people find that they cannot sustain dietary changes because they are too dramatic, such as suddenly eliminating sweets entirely.
Better diet changes can include gradually substituting fruits and vegetables for high sugar foods. Researchers found that initially eliminating foods such as high fat fast foods can result in initial success, but patients were less willing to entirely forego fried foods over the long term. Researchers hypothesized that this may be due to the temptation of fast foods.
Over the long term, researchers found that postmenopausal women who were able to successfully lose weight were able to sustain it over time by gradually reducing the amount of high fat meat and cheese products. Additionally, they had a tendency to eat out less and reduce the amount of sweets they ate. As women made small changes, they were able to more easily maintain healthy food choices and continue to maintain their weight loss.
Diet and Exercise Choices
For menopausal women, it is important to make healthy food choices. Whole fresh organic foods can provide maximum nutritional benefits of antioxidants. Antioxidants fight free radicals that contribute to the effects of aging.
Regular exercise can also address physical changes that come with menopause. Lifting weights and weight bearing exercises can improve bone density and prevent osteoporosis, which is a common condition for menopausal women. Women also lose muscle density during menopause. Repetitive exercises that build muscle strength and density can improve the effects of menopause.
As women’s bodies change with menopause, it can become difficult to lose weight and maintain healthy weight levels. However, by making small changes in food choices and engaging in regular physical activity, it can become easier.
What small changes can you make in your diet? Do you have favorite tricks that help you maintain healthy choices? Let us know the comment section!
– The Alternative Daily