Best Diet Plans for Post-Menopausal Women to Help Combat Weight Gain
Everyone has their own unique challenges as they work to lose weight but post-menopausal women have undergone specific changes in hormones that can affect their ability to stay fit and lose weight. The good news is that we now know more than ever before about how to counteract these changes.
The Reason Behind Post-Menopausal Weight Gain
Many women report that they eat as they always have, yet once they go through menopause they gain weight. One reason this happens is because fat cells secrete estrogen. During menopause your body stops producing as much estrogen as it once did and the body will try to
compensate by holding on to fat cells – particularly around the belly because belly fat secretes more estrogen compared to other fatty parts of the body.
Beware of Bone Loss
Estrogen plays a part in replacing bone tissue that deteriorates over time. As a result, once you stop
producing as much estrogen as you have in the past, then you may experience bone loss. There are also specific groups of people who are at a higher risk of this happening. They include Caucasian and Asian women, smokers, people who don't exercise frequently, those who regularly drink alcohol, and those who don't get enough Vitamin D and/or Calcium.
Smart Foods to Add to Your Diet
The good news is that there are plenty of foods you can eat that will help supplement what your body is not getting enough of. It's common for people to think of dairy exclusively when they think of adding more Calcium to their diet, but there are actually many other foods rich in Calcium:
· Fruit juices.
· Soy.
· Dried beans.
· Nuts.
· Leafy green vegetables.
Diet Plans That Will Address Your Post-Menopausal Needs
There are a number of diets that can help prevent you from gaining weight or take off a few extra pounds you may have put on.
Weight Watchers
Weight Watchers is an excellent option for post-menopausal women because it is completely flexible. You simply eat whatever foods you'd like and keep track of how many “Points” each one has. Those that are high in fat and calories will have higher points, while high-fiber, low-fat foods will have fewer “Points.” Post-menopausal women can make a point to eat the foods recommended for their needs and can simply work
them into the WW diet. One of the biggest advantages of this option is that it's not just a plan for right now – it's a way to learn how to eat healthy for the rest of your life.
eDiets
Of course many women don't have the time to keep track of everything they're eating, even if it is just to tally up points. For them eDiets may be a great option. This is a diet that focuses on fresh, healthy food that's prepared and delivered right to your door. You can visit their website to choose the specific meals you want and they'll be delivered to you within days. Simply choose foods rich in Vitamin C and other important nutrients.
The Mediterranean Diet
Like WW, The Mediterranean Diet is not designed for quick weight loss but is instead a long-term health plan. It's based off an area of the Mediterranean where people have longer life expectancies than other parts of the world. The people who live there eat plenty of fish, fresh fruits and fresh vegetables – which is what the plan is based on.
No matter what your current lifestyle is or what your fitness goals may be, there are among the best diet plans out there a plan that can work for you. Choose the option that will fit into your life so you can have long-term success.
The Reason Behind Post-Menopausal Weight Gain
Many women report that they eat as they always have, yet once they go through menopause they gain weight. One reason this happens is because fat cells secrete estrogen. During menopause your body stops producing as much estrogen as it once did and the body will try to
compensate by holding on to fat cells – particularly around the belly because belly fat secretes more estrogen compared to other fatty parts of the body.
Beware of Bone Loss
Estrogen plays a part in replacing bone tissue that deteriorates over time. As a result, once you stop
producing as much estrogen as you have in the past, then you may experience bone loss. There are also specific groups of people who are at a higher risk of this happening. They include Caucasian and Asian women, smokers, people who don't exercise frequently, those who regularly drink alcohol, and those who don't get enough Vitamin D and/or Calcium.
Smart Foods to Add to Your Diet
The good news is that there are plenty of foods you can eat that will help supplement what your body is not getting enough of. It's common for people to think of dairy exclusively when they think of adding more Calcium to their diet, but there are actually many other foods rich in Calcium:
· Fruit juices.
· Soy.
· Dried beans.
· Nuts.
· Leafy green vegetables.
Diet Plans That Will Address Your Post-Menopausal Needs
There are a number of diets that can help prevent you from gaining weight or take off a few extra pounds you may have put on.
Weight Watchers
Weight Watchers is an excellent option for post-menopausal women because it is completely flexible. You simply eat whatever foods you'd like and keep track of how many “Points” each one has. Those that are high in fat and calories will have higher points, while high-fiber, low-fat foods will have fewer “Points.” Post-menopausal women can make a point to eat the foods recommended for their needs and can simply work
them into the WW diet. One of the biggest advantages of this option is that it's not just a plan for right now – it's a way to learn how to eat healthy for the rest of your life.
eDiets
Of course many women don't have the time to keep track of everything they're eating, even if it is just to tally up points. For them eDiets may be a great option. This is a diet that focuses on fresh, healthy food that's prepared and delivered right to your door. You can visit their website to choose the specific meals you want and they'll be delivered to you within days. Simply choose foods rich in Vitamin C and other important nutrients.
The Mediterranean Diet
Like WW, The Mediterranean Diet is not designed for quick weight loss but is instead a long-term health plan. It's based off an area of the Mediterranean where people have longer life expectancies than other parts of the world. The people who live there eat plenty of fish, fresh fruits and fresh vegetables – which is what the plan is based on.
No matter what your current lifestyle is or what your fitness goals may be, there are among the best diet plans out there a plan that can work for you. Choose the option that will fit into your life so you can have long-term success.