כיצד אוכל לרדת במשקל, במיוחד בבטן במהלך גיל המעבר?
The falling oestrogen level leads to a redistribution of רקמה שומנית in the female body. The waist disappears, and the breasts and בטן become softer. A targeted reduction on the בטן is unfortunately not possible.
Where one loses weight first is largely genetic. However, a certain tightening of the area can be achieved by exercises especially for the middle of the body. In addition to a reduced calorie intake, a loss of weight occurs and the בטן appears less soft.
Which diet is recommended during the menopause?
So-called “crash diets” advertise rapid weight loss in a few weeks or even days. However, these diets are risky because they rely on an extremely low calorie intake, which can be associated with an inadequate supply of essential nutrients. A healthy lifestyle and a moderate change in דיאטה will result in about half a kilo of weight loss per week, but it is much healthier and should be aimed at in the long term. Physical activity and sport can additionally increase the energy turnover. כושר גופני trainers or professional nutritionists can help with advice and with drawing up an individual דיאטה and exercise plan.
Where can I find good recipes for losing weight during the menopause?
Those who have understood the concept of weight loss and do not allow themselves to be confused by promising, dubious methods such as taking דיאטה pills or miracle diets, have numerous opportunities to put their plans into practice. If you have no experience, you may want to seek help from a professional nutritionist. In most cases, however, it is already enough to make small changes in habits to lose weight.
It is essential to know your approximate energy consumption and adjust your calorie intake. Recipes for low-calorie meals can be found in magazines, books or on the Internet. Even old familiar dishes can be transformed into lighter alternatives through small tricks, mainly by reducing sugar or fat and smaller portion sizes.
Some dietary concepts rely on taking shakes instead of meals. These contain a high proportion of חלבונים ו פחמימות and are at the same time less calorically rich than a complete meal. Those who reduce their calorie intake by taking shakes to a healthy extent and at the same time ensure an otherwise balanced diet can achieve success.
However, care should be taken that the calorie deficit is not too high and that the supply of all essential nutrients is guaranteed. The liquid consistency also leads to a lower feeling of satiety, so you should take care not to eat more as a compensatory measure. A balanced diet with fresh, healthy food should be preferred to taking shakes.