This Morning: Early menopause sufferer explains symptoms
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Many women experience sudden weight gain during menopause. However, slimming needn’t be complicated or take months and months to see the tiniest results. Doctor Paula Oliveira spoke exclusively to Express.co.uk about how dieters can “reduce stubborn fat at menopause”.
Rapid weight loss does not – and should not – mean fad diets and total restriction of your favourite foods.
Instead, Dr Paula recommends that slimmers incorporate certain nutritious foods into their diet.
She firstly told women in menopause to fill up on lots of fibrous foods.
The expert explained: “Fibre helps in reducing appetite and increasing insulin sensitivity, factors greatly contributing to weight loss.
“You can eat foods like avocados, sprouts, and flaxseeds, which leave you filled for longer, thus reducing the chance of overeating.”
Foods that are high in fibre take longer to digest, preventing dieters from reaching into the snack drawer unnecessarily.
In addition to fibre, Dr Paula stressed the importance of a protein-rich diet in order to lose weight quickly.
She stated: “Consuming protein increases the body’s metabolic rate, and just like fibre, can keep you free from hunger for extended periods.”
Consuming more protein will help to reduce calorie intake overall throughout the day.
Lean meats, oily fish, lentils, pulses, beans and eggs are all rich in protein.
Not only will eating enough protein help slimmers to lose fat, it will also help prevent the muscle loss that may come with it.
But Dr Paula added one caveat: “Proteins including red meat should be eaten in moderation to prevent their negative effects.”
Eating a diet containing too much red and processed meats can increase a person’s risk of bowel cancer, according to the NHS.
Meats that are high in saturated fat, for example beef, lamb and pork, can be eaten in moderation.
However, too much saturated fat in your diet can raise blood cholesterol levels.
Reduce alcohol intake
Dr Paula’s next tip for menopausal women experiencing weight gain was to cut down on alcohol.
The expert stated: “Most alcoholic drinks carry numerous calories that overwhelm the body, possibly causing weight gain.”
And what’s more, while food fills us up, alcoholic drinks contain little to no nutritional value, but rather, a bunch of empty calories.
She continued: “Alcohol consumption can not only cause unhealthy weight gain but also increases the risk of liver damage, especially when taken in excess.”
But for when you are having a tipple, there are some drinks that are lower in calories than others.
According to Prevention, some lower calorie options include Tequila with fresh lime juice, Vodka soda with lemon, Light beer and Rosé.
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