We constantly talk about how to lose weight properly.This article (a whole series of articles) is dedicated to women: losing weight, nutrition and hormonal changes during menopause.
Before menopause begins, there is a coordinated interaction of hormones in the body.Menopause marks the beginning of a new phase in a woman's life, namely hormonal changes.
What are menopause?
Women experience menopause in the years before and after their last menstrual period.A transition is the transition from a stage of life in which a woman can have children to a stage of life in which pregnancy is no longer possible.
Causes: What causes menopause?
Menopause(Menopause) is not actually a disease, but rather describes a phase in a woman's life in which her hormone production decreases.
On average, menopause begins between the ages of 45 and 55 and lasts several years.During this time, the production of female sex hormones, especially estrogen, decreases.
Numerous physical problems occur during menopause, including weight gain.
Hormones are chemical messengers in the body.They transmit information and regulate numerous body processes such as metabolism, nutrition, breathing, blood pressure, salt and water balance, sexual functions and pregnancy.
Hormones have a wide spectrum of effects.Depending on their purpose, they trigger so-called primary reactions, such as the formation of certain enzymes.These primary reactions in turn trigger secondary reactions through which the actual effect of the hormone manifests itself.
So,hormone insulinfor example, lowers blood sugar levels;Adrenaline increases blood pressure and the male sex hormone testosterone ensures, among other things, sperm maturation.
The formation and function of hormones can be disrupted - often with far-reaching consequences throughout the body.As long as there is an imbalance of hormones in the body, it is impossible to hope for a healthy body, a healthy mind and harmony!
Hormones play a crucial role in controlling our mental and physical health from adolescence to old age.
How to lose weight at home after 50 years
Today I am starting a 7-part “hormone diet” series with this article.Together we will learn how to lose weight during menopause by rebooting the hormonal system in 21 days.
Hormonal nutrition in 7 steps
Introductory article: A fresh start in 21 days during menopause
- Restart 1:Estrogen – no meat and alcohol
- Reboot 2:Insulin – without sugar.That's why you can no longer wear your favorite dress.
- Reboot 3:Leptin.That's why sweet fruits make you fat
- Reboot 4:Cortisol.Coffee causes anxiety, obesity and insomnia.
- Reboot 5:thyroid.Down with the wheat addiction!
- Reboot 6:growth hormone.Milk makes you fat!
- Reboot 7:testosterone.Detoxify your body and mind!
Lose weight during menopause by resetting your hormones.Does it work?
So we all know that obesity and hormonal imbalances during menopause can go hand in hand!But are hormones to blame?
We are used to hearing the following: “You just have to eat fewer calories than you burn, move a lot and breathe deeply into the root chakra - then you can lose weight!”
Don't we all know these sayings?
- And yes, you can exercise and barely lose weight.
- Follow a diet and you find it difficult to lose weight.
... extra pounds.Well, they don't want to give up.
If you do not feel comfortable with your current weight and are also worried about your health, then do not use excuses such as “You should accept yourself as you are” or “You are not too fat”.
Everyone decides for themselves what is good for them.YOU decide what is good for you!
Losing weight during menopause is possible!
According to gynecologist, researcher and yoga teacher Dr.H. Sara Gottfried, weight gain during menopause is hormonally caused, so neither exercise nor diets can have any effect on weight loss.
Sarah Gottfried was educated at Harvard University and the Massachusetts Institute of Technology.She specialized in women's health and hormone research.As an integrative gynecologist, she treats diseases, not symptoms.
Obesity and hormonal imbalances go hand in hand.Lose weight with the 7 x 3 formula and keep it off forever!
Dr.Sarah Gottfried
A hormonal diet requires repetitionRegulate the effects of the 7 most important hormones by changing your diet within 3 days.
Every person reacts individually to certain food groups, for example:
- Meat and alcohol (estrogen) 3 days
- Sugar (insulin) 3 days
- Fruit (leptin) 3 days
- Caffeine (cortisol) 3 days
- Cereals (thyroid) 3 days
- Milk (growth hormone) 3 days
- Toxins (testosterone) 3 days
Over the course of 21 days, you will gradually eliminate the foods that are most likely to slow your metabolism.
After 7 x 3 days, the metabolism is adjusted and the hormonal balance is restored.The vicious cycle of stress and weight gain must be broken so that we no longer feel fat, sleep-deprived and constantly stressed.
Before you start the diet, you need to make preparations
Do you also hate it when you want to prepare a recipe and don't have the necessary ingredients and resources at home?Here is a preliminary list of supplies you should have at home before starting a hormonal diet
- mixer
- Kitchen scale
- Blood glucose meter: to check your blood sugar levels
- pH test strips
- centimeter
- Personal scales (with % fat measurement)
- Pedometer (fitness bracelet)
- Massage brush
- Epsom salt EPSOM (magnesium bath)
- Tongue scraper
This may sound like a lot of work, but ladies, this is about your health and after a hormonal diet, all tools should ideally be part of our new healthy lifestyle.
How to lose weight without harming your health
A list of ingredients that you should definitely have at home for the hormone diet - and which you should definitely no longer have at home.
Because temptation lurks in almost every corner.He often hides in the kitchen cupboard or refrigerator because that's where the box of sweets and other goodies is...
From now on this enemy must disappear!However, this must be done in secret as some family members want to protect their supplies.Yes, it sounds mean, but it's not.This is pure self-defense.And you protect the child, because sugar is known to be one of the body's greatest enemies.
Foods to have at home when starting a hormonal diet
From now on we should only eat lots of healthy food.
Vegetables for a hormonal diet
For a hormonal diet we need 500 grams of vegetables per day.It's better to buy vegetables for three days and then store them in the fridge: fresh, seasonal and organic.
You can also cook vegetable soup for three days, but without sugar and additives.
These are our new friends!
- Corn salad
- spinach
- Arugula
- Kale
- broccoli
- Brussels sprouts
- Chicory
- Chinese cabbage
- asparagus
- Beets
- White cabbage
- celery
- Carrots
Fruits for hormonal nutrition
Avoid eating fruits high in sugar while on a hormonal diet.Checking the glycemic index of fruits will give you a lot of clues.
It's better to buy
- avocado
- Olives (whole and pureed as tapenade)
- fresh and dried coconut
- Berries
- Apples
- Pears
- pomegranate
- grapefruit
- Clementines
- mango
- Oranges
- Passion fruit
Food for the fridge and freezer
- Organic chicken
- Organic eggs
- Cold waterFishe.g. wild salmon, cod, perch, mackerel, trout, sardines, anchovies, herring, flounder, sturgeon, mussels, crabs, oysters and scallops
- Hummus
Hormone diet pantry
- Nuts and seeds, such as sunflower seeds, pumpkin seeds, raw almonds
- Cashews (limited), walnuts and Brazil nuts
- Flax seeds, chia seeds and/or hemp seeds.
- Olive oil, avocado oil, coconut oil and/or organic gheeAvoid vegetable oils like canola, corn and soy<
- apple cider vinegar and red wine vinegar.
- Fresh and dried herbs and spices.All herbs and spices are allowed as long as they do not contain sugar or additives, such as tarragon, basil, thyme, parsley, coriander, ginger, cayenne pepper, cinnamon, garlic and onions
- Extra dark chocolatewith a cocoa content of 80 percent or more.
- Vegan protein powder for protein shakes
Drinks for hormonal nutrition
- That's why you should always have lemons at homeIf you are on a hormonal diet, drink lemon water daily.
- Filtered water.Use the water in smoothies and drink a large glass with a tablespoon of apple cider vinegar when you feel hungry.
- Sparkling water with fresh lemon, mint or some frozen berries is a great alternative to sweet juices
- Unsweetened almond, coconut or hemp milk.Use this milk for smoothies.
- Hot water with lemon and cayenne pepper.This drink should be drunk first thing in the morning every day during the hormonal reset.
Just 7 steps – and you're there!Hormonal diet for women with guaranteed success!