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4 Dieting Techniques that Fail in Menopause
From the Menopause and Hormones Articles List
Every year, you make the same New Year’s Resolution: lose weight
and get fit. But it never works. By February, you’re curled up in the recliner, glued to the TV while eating left over Christmas and Valentine’s Day treats. You don’t want them to go to waste, and the after holiday clearance sales were just too good to pass up. Plus, it’s freezing outside and you have this cold.
Excuses, excuses, excuses. You knew you’d find some. It’s just so hard to stick to a diet and exercise routine
when the scale won’t cooperate. You ate salad for days and ran until your heart pounded in your ears. For what? The numbers on the scale didn’t even move.
Your body is a complex machine, and for every action there’s a reaction – but it’s usually a lot more complicated than you think, especially during menopause
. Before you give up on losing weight and getting fit, it helps to understand what you might have being doing wrong.
Focusing too much on the scale.
The scale only shows a piece of the puzzle at the precise time you step on it. An hour earlier or later and the numbers could change. The number on the scale also doesn’t show how much of your weight is fat, muscle, or water. You may be retaining water, especially if you are dealing with menopause issues. If your muscle mass is increasing, the number on the scale could increase since muscle weighs more than fat.
Rather than focus on the scale, measure your waist and look in the mirror to see if your appearance has changed.
Expecting too much too soon.
When it comes to losing weight, slow and steady wins the race. Losing weight too quickly sets you up for failure. It’s not healthy and your body knows it, triggering a domino effect of reactions as your body kicks into survival mode. Instead of losing weight, your body starts conserving everything in hopes of preventing what it thinks is self-destruction. The harder you try to lose weight by limiting calories and over-exercising, the harder your body works to store fat and keep you alive.
Your goal should be to lose only 1-2 pounds per week. It doesn’t sound like a lot, but it adds up over time – up to 104 pounds for the year! As an added bonus, losing weight at that rate is more likely to be a permanent loss.
Sure, a candy bar is not good for you. Neither is a double cheeseburger, large fry, and a cola. But if you suddenly remove all the bad foods you love from your diet and try to stick to only healthy choices, you’re likely to cave and end up binging on a half-gallon of your favorite ice cream. The same is true if you restrict yourself to a diet with too few calories or skip meals.
Rather than suddenly depriving yourself of all your favorite foods, make changes more slowly. Start by eliminating soda from your diet. Next, put away the potato chips. Slowly but surely, you can eliminate the worst foods and start making better choices for better health
. Fresh fruit instead of a candy bar. Honey instead of sugar in your tea. Frozen yogurt in place of your beloved ice cream.
If you get a craving for something decadent, have a bite or two. Chew slowly and savor the flavor, making those bites count. Satisfying your sweet tooth with a couple bites of your favorites can keep you from going on a binge when the craving becomes too much.
Switching to a fat-free diet.
You are determined that this time you are going to lose weight for good. Toward that end, you are now reading labels and purchasing only items that say “fat-free.” Oops, your plan is about to backfire. Packaged products that are labeled fat-free aren’t trouble-free; the fat has simply been replaced with other ingredients, many of which aren’t going to reduce your waistline. Fat-free foods can also lack flavor, leaving you dissatisfied and more prone to add toppings or grab some extra snacks. You also need some fat to be healthy – but it needs to be the good fat, such as the monounsaturated and polyunsaturated fats found in fish and olive oils.
Rather than eliminating all fat from your diet, learn which fats you should avoid and which you can consume in moderation. When reading labels, make sure fat-free options aren’t loaded with unhealthy sugar and other ingredients to make up for the missing fat and flavor.
This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.
12-08-2016 - 12:45 PM
SHARING IS CARING
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