閉経周辺期体重を減らす方法

It is not unusual for a woman to gain weight as she approaches her menopause years. The frustrating thing is that the weight becomes more difficult to lose once estrogen levels in the body begin to decline. To make matters worse, decreased activity, as individuals get older, slows down the metabolism making it easier to put on unwanted pounds. As a result, many women gain weight around the waist and hips. The good news is that some basic lifestyle changes can put you on the right track to losing the weight.

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     Consume fewer calories than your body burns, but do not restrict calories to less than 1,800 calories each day.もしそうなら、あなたの体は脂肪を節約し始めるかもしれません、そしてそれはあなたが望んでいることではありません。 A good rule of thumb is to reduce your daily caloric intake by 200 calories to maintain your weight once you reach your mid-40s. Limit dietary fat to no more than 35 percent of the total number of calories you consume each day.

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     Get more estrogen back in your body by eating foods like soy, yams, wheat, rice, alfalfa, apples, cherries, plums and potatoes. Foods rich in estrogen help to boost low levels of the hormone, which is stored in fat.より健康的な食事を食べることは、ホルモン補充療法（HRT）のより安全な代替手段であると考えています。 Journal of the American Medical Association（JAMA）に掲載された研究の発見は、合成ホルモンが心臓病、脳卒中、血栓、乳がんと卵巣癌の女性のリスクを増加させることを示しています。

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     Exercise to boost metabolism and build muscle mass. Increase your level of physical activity and exercise for at least 30 minutes four to five times each week. Include both aerobic and strength training exercises in your workout program.

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     Stop stepping onto that bathroom scale.スケールで数字を執着して見ても、より速く体重を減らすのに役立ちません。 It should be enough for you to monitor your weight just once each week. Weigh yourself at the same time every week, but let how you feel and how well your clothing fits be your primary guides.

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     Keep stress in check.閉経期を経験する女性は、キャリアが最も挑戦的であり、家族の義務が最も要求が厳しいときに、人生のある時点で自分自身を見つけることがよくあります。 Add to that, aging parents who may need more of a woman's time and help. Lifestyle habits do make a difference when you want to lose weight.ストレスがより多くの食事をしたいだけでなく、ポンドを脱いでそれらを避けることに成功するためには、精神的に健康でなければなりません。