Connect with us

Weight Loss

How to Lose Weight During Menopause

If you want to know how to lose weight during menopause, you have come to the right place. Have a good lifestyle and eat good food.

Published

on

Menopause is the time in a women’s life that marks the end of her period. Usually, the time period between the age of 45 to 50 years is the stage of menopause. It is the time when women undergo rapid weight gain. So, it is very important to keep your body slim and fit.

Do you often wonder how to lose weight during menopause?

Here are some tips which you should follow to remain healthy, slim and fit.

If you want to find out how to lose weight during menopause, read along:

Increase in physical activity

Physical activities and exercises increase people’s total energy expenditure which helps them to lose weight. Incorporate aerobic exercise and strength training exercises in your daily routine. According to the Department of Health, women should include a moderate activity for at least 150 minutes a week as there are many benefits of physical fitness.

Here are some exercises which you should do to lose weight:

Good nourishing diet

  • Eat a protein-rich diet- Protein increases the rate of metabolism and keeps you full and satisfied.
  • Eat a diet full of soluble fiber- fruits, vegetables, and nuts are rich in fiber.
  • Eat a low-carb diet- Many nutritionists have proven that a diet low in the carb is excellent at losing weight. Meat, fish, egg, vegetables, and fruits are very beneficial in losing weight.

There are many foods and drinks that you should avoid eating such as alcoholic drinks, soft drinks,  sugar, refined grains, trans fat, and highly processed food.

Sound sleep

A night of good and sound sleep is very essential for a woman who is going through the stage of menopause. Getting quality sleep is very important for maintaining a healthy weight. A little sleep increases the level of ” hunger hormones” which often leads to overeating and at last results in weight gain. So, it is very important for a woman to have a sound sleep of at least 7- 8 hours as there are numerous benefits of good sleep.

Emotional and spiritual therapies

Apart from various physical activities and exercises, emotional and spiritual therapies have also worked a lot. A woman who is going through the stage menopause should not only be physically fit but also her mind and her mental health should be strong. Many yoga asanas have helped a lot of women to stay slim and fit. Moreover, there are many spiritual and emotional benefits of Yoga. Another beneficial exercise form is Pilates. Both of them give great relief.

There are many yoga asanas which will surely help you in staying slim, they are:

  • Padangusthasana- big toe pose
  • Baddha konasana- bound angle pose
  • Bridge pose
  • Janu sirsana–bend forward from head to knee

Therefore, performing emotional as well as spiritual therapies will definitely help you out in keeping your body slim and fit.

Change in Lifestyle

For a woman going through the menopausal phase, it is important to have a healthy lifestyle.

  • You must have a good sleeping pattern.
  • Eat good food.
  • Perform outdoor activities.
  • Surround yourself with positive and supportive people.
  • Try to stay active and involved.
  • Do things that make you happy.
  • Reduce your stress and burden.
  • Enjoy your life.

Follow these tips if you want to know how to lose weight during menopause and stay fit, both physically and emotionally.

Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Bodybuilding

Best Ways to Get 6-Pack Abs in a Month

The best ways to get 6-pack abs in a month are to drink enough water, eat rich fibrous diet, work on the abdomen, perform cardio and a lot more.

Published

on

Getting six-packs isn’t as difficult as it seems. With determination, dedication, hard work, and discipline, you can get the body of your dreams in no time.

In this article, we will discuss the best ways to get 6 pack abs in a month. Just follow these tips and get going:

Drink Enough Water

Water has 0 calories. Thus, it is the best drink for weight loss at par. If you want to feel satiated and not gain fat, drink sufficient quantity of water. Abs requires almost zero fat in the abdomen area. Therefore, you need to stay hydrated as belly fat loss is one of the benefits of water.

Water also keeps your body temperature to a normal level which is important when you perform high-intensity exercises.

Do Cardio

Cardio is an exercise form that increases the heart rate. Incorporating cardio or aerobic exercises such as swimming, running, etc. help you burn all the extra fat in the body. This will increase the process of getting abs; therefore, it is definitely one of the best ways to get 6 pack abs in a month.

You can perform various outdoor activities in the form of cardio exercises.

Work on Abdominal Muscles

In order to achieve six-pack abs and increase muscle mass, it is important to work on the abdominal muscles. Exercise of the abdomen is also important for proper breathing, bowel movements, and coughing.

Maintain a healthy diet and workout regularly to build six-packs in less than a month. Perform planks, crunches, and other core exercises for maximum result.

Try HIIT

HIIT or High-Intesity Interval Training is an exercise form dealing with high-intensity exercises and short recovery periods. In this routine, your heart rate is maintained along with continuous fat burn.

If you want to lose weight and get six-pack abs, HIIT is the best exercise routine for you without a doubt. Eat healthy food for weight loss which is protein-rich for bodybuilding.

Such examples of HIIT are mountain climbers, jumping jacks and burpees with regular intervals for 20-30 seconds.

Eat Fibrous Diet

Eating a protein and fibre-rich diet is very healthy for everyone. If you want tips for weight loss, a fibrous diet is always on top of the list. Fibres not only make you physically fit but also improve digestion and bowel system.

Eat whole grains, vegetables, fruits, seeds, and nuts to help get the six-packs of your dream.

Continue Reading

Fitness

Benefits of Pilates

There are several benefits of pilates. Like Yoga, Pilates also works externally and internally in the body. It is great for overall health and fitness.

Published

on

Pilates is the most popular fitness exercise these days. Our favorite Hollywood celebs swear by Pilates routine. The benefits of Pilates are numerous.

We already know the physical benefits of Pilates but did you know that it does a lot more than just making you fit?

In several ways, Pilates and Yoga are quite similar. There are many poses, asanas, and movements that are same in both. Also, both practices focus on calming the mind.

In a complete Pilates session, all the muscle groups are targetted. The core muscles are the main focus but the overall body is considered.

Thus, the benefits of Pilates are also seen in the entire body.

Let us now find out what are the benefits of Pilates.

With the right diet for bodybuilding and good food for weight loss, you can get in the best shape of your life. Pilates is greatly helpful in achieving your body goals.

Apart from bodily fitness, Pilates works in the following way:

Normalize the Blood Pressure

Many studies have proved that Pilates reduces blood pressure and brings it to normal levels. If you have high blood pressure, you must do Pilates and Yoga regularly. It will leave a positive effect on your health.

Reduce Muscle Tension

This exercise is very helpful in reducing the tense and tight muscles and joints, making them flexible and relaxed. Pilates also improves the flexibility and posture of your body. It helps in developing the strength of the body.

Reduce Headaches

The studies have shown that pilates helps in the reduction of headaches and migraines. It often helps in reducing the frequency and severity of migraines and headaches.

Increased Concentration

Pilates is very beneficial for your mind This exercise requires lots of concentration and focus in itself. Therefore, your mind should be connected to your body. By doing this exercise, you concentrate on your physical movements and you do them correctly.

Emotional Stability

People who regularly perform pilates have been shown to be less likely to experience stress, anxiety, depression and disease like bipolar syndrome, heart and kidney disease, etc.

Enhanced Memory

Pilates helps in improving memory. It also helps in relaxing the mind. Studies have shown that it lowers the risk of Alzheimer’s disease

Performing pilates 3 times a week will surely help you in maintaining the body’s flexibility, endurance, and strength. Not only it helps in the physical fitness of the body but also it strengthens the body from inside. Follow the simplest weight loss tricks along with your regular Pilates session and see the difference with your own eyes.

With the best diet and best drinks for weight loss, you can achieve your goals easily.

Continue Reading

Weight Loss

How to Lose Belly Fat Quickly

If you want to know how to lose belly fat quickly, you must check out these steps. Follow them and get a leaner and healthier belly in no time.

Published

on

Belly fat is the extra amount of fat surrounding the organ of your stomach. If you really want to reduce your belly fat quickly and easily, follow the following tips and find out how to lose belly fat quickly. It will surely help you!

Eat plenty of fiber

Fiber is an important nutrient that helps in losing body weight and belly fat quickly. Fiber boosts the metabolism of your body. It stabilizes the level of your blood sugar and lowers your cholesterol. There are two types of fiber, i.e. soluble fiber, and insoluble fiber. Soluble fiber dissolves in water and helps in absorbing essential nutrients from the food you eat. Insoluble fiber remains in its form and helps in digestion of the food. Fruits, vegetables, nuts, grains, etc are fiber-rich food and helps in reducing belly fat.

Reduce alcohol consumption

Alcohol contains a lot of calories. Drinking too much alcohol will make you fatter. It increases your belly fat. if you are consuming alcohol and then you don’t feel well the next day, you are going to be less likely to physically active or exercise

It lowers the level of testosterone in your body, and this is a hormone that is very essential for losing weight and gaining lean muscle. Alcohol reduces the rate of metabolism in your body. Therefore, you should not drink alcohol, it will add more fat to your body.

Drink lots of water

Water is an essential component that helps in reducing belly fat. Water does not contain calories, rather it helps in burning them. Drinking water before a meal helps in reducing the amount of food you eat as it makes your tummy already full. Moreover, water is greatly essential in improving the metabolism of the body which is important for weight loss. Water is a great antioxidant too. The benefits of water are many and if want to know how to lose belly fat quickly, you know what to drink! Just make sure to avoid soft drinks and alcohol at parties and otherwise. The best weight loss drinks are those that make you fitter and healthier from the inside and outside.

Reduce sugar consumption

Processes sugars are not good for your health. Eating lots of added and refined sugar leads to weight gain. Cut your sugar from your diet, it will improve your health and will reduce the extra fat from your body. Here are some foods that will help you in reducing your belly fat as they are the best weight loss snacks:

  • Green yogurt {plain}
  • Peanut butter
  • Apple
  • Grilled salmon
  • Avocado
  • Air-popped popcorn, etc

Do weight lifting

Weightlifting is a strength-training exercise that helps in burning calories and fat and helps in building muscle. Muscle gain is directly related to calorie burn. Thus, weightlifting helps in reducing extra fat from the stomach. It also boosts your metabolism. Perform the best exercises for bodybuilding to get a leaner and flatter belly.

Perform cardio exercises

According to many fitness experts, performing a cardio exercise helps in burning more calories than performing a weight-training workout.  Here are some cardio exercises which are also great outdoor activities that will definitely help you in reducing your belly fat[

  • Swimming
  • Cycling
  • Running
  • Jumping rope
  • Stairclimber
  • Rowing
Continue Reading
Calculate Your BMI

We are glad that you preferred to contact us. Please fill our short form and one of our friendly team members will contact you back.

X
BMI Calculator