When you are stressed, as the body typically is during menopause, stress hormones block weight loss. Despite adequate food, the body acts as if it’s in a famine and stores all spare calories as fat.

Many women combine a high-stress life with a low-fat, high-carb diet which creates a powerful hormonal imbalance which causes us to gain weight. Yo-yo dieting exacerbates the problem.

Also, when a woman is on a high-carb diet she is often barraged with a craving for sweets. The body can’t maintain optimal blood sugar and serotonin levels, so you snack and drink caffeine to feel better. That makes your insulin resistance worse and the vicious cycle of gaining weight is accelerated. 

During menopause, many women report that the challenge of weight loss becomes even more difficult. The need to lose weight haunts women most of the time, and now more men are reporting the same struggle. When women hit menopause, weight gathers around the waist and hips; despite our best efforts to diet and exercise.

What we know is that this additional body fat is linked to your hormones. Most women follow a conventional low-fat, high-carbohydrate diet with lots of processed foods. Eventually, this diet creates a condition known as insulin resistance; see Dr. Schwarzbein’s book on the book list. When you are insulin resistant, your body converts calories into fat even when you are dieting. Menopause feels like a losing battle, but it doesn’t have to be.

This leads to a metabolic disorder called adrenal fatigue.

During perimenopause, women lose estrogen which is an added factor to this problem. As estrogen decreases, the body needs extra fat resources. Other factors that play into this problem, are unresolved emotional issues, food sensitivities, digestive issues such as yeast, and even heavy metal toxicity

So what do we do?

The most important step is to get healthy!

Follow an eating plan like the one in the Schwarzbein Principle or the Zone Diet

You need protein at every meal, low carbs, very little to no processed food, and lots of fruit and vegetables  

Drink plenty of water

Take nutritional supplements

Try Supplements Designed for Menopause

But before I go on, I want to you to jump a stubborn handle. Many people are so used to the ‘usual’ that anything unique is eyed with suspicion. This attitude will only tie you to the old outdated programs that scarcely produce results. You need to develop a welcome attitude to the new unique solutions to various problems facing you, otherwise, you will get stuck in the mire! This way you will discover a perfect or solution to the strenuous struggle with weight. You see, we are all created differently. What worked for your friend may not work for you, but the program you have doubts with could be a perfect solution you have been looking for. Read on …

Start exercising – walk 4-5 times a week for 30 minutes (it boosts metabolism).

One such unique program is up and about. Somebody discovered a simple easy weight solution just by chance. it involves no starvation, no strenuous workouts and no complicated procedures to follow. The most notable aspect is the simplicity with which the program works. You may be desperate and hopeless because nothing seems to work for you. Worry no more. Try something fresh. What worked for your friend may not work for you because you are genetically different. You need to get up and hunt for something that will work for you.

You have tried one weight-loss program after another but they all never seem to work. In fact, the last one you tried last sounded very promising but 3 months down the line the weary some pounds are still there. Is there any hope still?

But you must get rid of those extra pounds. Too much weight is already weighing you down. If nothing is done, obesity – related health problems are soon setting in … cardiovascular ailments, diabetes, perpetual tiredness … There must be a way out.

Learn to love yourself during menopause and accept who you are and at what stage in life you find yourself.

Menopause can make weight loss even more challenging for both women and men. But with the right knowledge and some hard work, it can be done.

I wish you success in your re-energised effort to loose those extra pounds. Thanks for taking your time to read.

Reduce the stress in your life, make time for fun and relaxation – strive for BALANCE.

Stop weighing yourself, use your clothes as a gauge (focus on your health, not your weight).

Get help for emotional eating – you have to face your fears to get through them.

The real problem with the last program was that you really could not stand the starvation. The required workout in the gym was too strenuous. And who has all that time to spend in the gym in this fast moving world

 

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Staying fit and staying healthy are the two things best done together. You will feel better and live better than ever, and you will always know that you are doing your body a favor. One complements another, and even tho if you are living healthy it doesn’t mean you are being fit and vice versa, combining these two things is one of the best things you can do to achieve a healthy physical well being.

Sweet tooth – many people starting with the healthy way of life will have troubles cutting down on sweets. It’s just – sweets. We love them, they release a special magic chemicals in our brain that make us happy like we are drugged and it’s hard saying no to them. But, if you decide to hold a diet – there is a trick to it. If you get a late night sugar crave, go for a fruit. Eat an apple, a pear or some grapes and see if it cuts it. Some vitamins and refreshments will do much better than hard sugar.

Fitness buddy – find a friend that have similar goals or even better motivate someone you know could do some good fitness in their lives and create a motivation wall for your own training. Training partner can do wanders on your psyche as they will motivate you and influence you not ta fail and quit and you can do the opposite for them. In workouts you can spice things up with some competitive elements making it your goal to beat yourself through beating your partner. Just don’t go too far with it. Shoes – now this is a trick ladies don’t need me saying anything about, but you guys, be careful. Both ladies and gentlemen sometimes make a mistake of getting bad sneakers for their training. Your feet are foundations and you want them to support you the right way. Make your shoes comfy and soft enough not to give you blisters if you use them for long, and you will be at the end. Also, make sure they are not too soft and deform easy as that can damage your feet in a long run.

Music – you might not realize it but music is very important. Psychological influence of music on your everyday behavior is widely known and the same goes for the workout. Get your jams right, find the ones that motivate and inspire you, the ones that make you pump more and endure one more rep every time you are on the edge. Trust us, it can do magic for you. Results are not as visible as is the smile you have while doing your workout happy and in good mind frame.

Portions – does your plate hold a half of the place for the veggies? It should! You might be taking in way too much meat. Is your meal leaving you breathless and motionless? Maybe it’s time to cut it down. Take care of your meals and portions and don’t overeat. It’s better to have more smaller meals that can digest properly than to stuff yourself full.

A wellness plan is a very important guide that can help you to preserve and also improve your health. It a short term and long term health goal that focus on the daily choices that you make and how they impact your health. It takes into consideration your daily activities, your diet, your health goals and the result you should expect if you follow the plan. The plan will encourage you to take steps towards maintaining your health and will also protect you from the common illness and health conditions you may have suffered. The plan will also reduce the money you have been spending on medications and increase your productivity. Above all, you will live a better life free from diseases. The plan starts by taking an honest look at your health issues. It identifies the health problems you have been facing and what you want to achieve.

Health experts now agree that proper diet, exercise, and a positive lifestyle can improve one’s health. For example, with the right wellness plan, you can learn how to control sugar levels, reduce stress and even lose weight. Although you may have heard of a wellness plan for the workplace, gym or from your insurance provider, it is very important to have you own wellness plan. Having your plan will help you to keep your health goals in mind. To be sincere, nobody can dictate what you should include in your wellness plan. However, the following are very important things you should include in your wellness plan.

Short term or long term wellness plan

The first step to developing the right wellness plan is deciding on the type of plan you are developing.

A short-term wellness plan targets certain medical problems. For example, you may have identified what is causing rapid weight gain. In order to control and also lower your body weight, you will create a short term fitness planwellness plan that you will follow to lose weight. A short term plan can also be used to lower cholesterol.

Long term wellness plan

This is a personal plan that focuses on your daily health for a period of more than 6 months. However, a long-term wellness plan should be flexible to suit your health changes. For example, the short-term wellness plan may be to reduce weight, the long term plan would be how to maintain your normal body weight.

Goals and objectives

Upon deciding the type of wellness plan you want to develop, you should now focus on the goals and objectives. To develop goals and objectives that are clear and precise, it is very important to know the severity of the issue. For example, are you overweight or obese? It is also very important to look at the predisposing factors. For example, what is causing rapid weight gain? Perhaps, you are gaining weight due to poor diet, poor lifestyle or any other cause that you will identify. With the cause, you are likely to develop a prevention wellness plan. If you are planning to get or if you are pregnant, you will develop pregnancy plan.

Know how you will reach your goals and objective

Now that you know the type of plan you want to develop, and you have your goals and objectives, it is very important to know how you will reach your goals and objectives. This is one of the most difficult steps that require professional advice. For example, if you are working to reduce body weight, you will require a fitness expert to advise you on how you will reach your goals and objectives. Some of the things that your plan should not miss include;

What Is The Right Diet?

What you eat has a great impact on your health. Whether you have developed long term or short term wellness plan, it is very important to include the right diet. Your nutritionist will recommend food that you should avoid and foods that should not miss in your diet. For example, if you are working to lower body weight, you should avoid junk food and carbonated drinks such as sodas, beers, and fruit juices. Junk foods and carbonated drinks are rich in calories and will thwart your efforts to lose weight and stay fit. If you are working to alleviate diabetes, you should avoid sugar-rich foods. Instead of fruit juices, you should consider taking fruits and water. You should always look at what you eat. No doubt, your diet is a very important factor that you should consider when developing a wellness plan.

Exercise Regimen

Another important factor you should not miss in your plan is exercises. Whether you are working to lower body weight or to alleviate diabetes among many other reasons, you should have a proper exercise regimen. Advisably, you should ensure that you exercise at least twice per week. Start small and with time, you will build the endurance you will need to complete complex exercises and workouts. For example, if you have been living a sedentary life, start by walking few kilometers a day. You are likely to improve with time.

Wellness Prevention

A wellness plan should also work to prevent health issues. Based on your health history, you can develop a wellness program that will prevent the health issues you have been facing.

Reward Yourself

You should also have a reward that you will award yourself, for following the plan. It is easy to follow the plan if you include rewards in your program. Start with a small reward to a big reward once you accomplish the major goal.

Involve your friend

If you want to follow the plan to the tee, it is very important to have your peer recording your progress. The peer could be your friend, wife or husband who will ensure you follow the plan.fitness friends

No doubt, following a wellness plan can be a daunting task. For example, if you are working to lose weight, sugar is very addictive and tempting. You are likely to face a lot of obstacles on your way. Having realistic goals, the rewards, and peer support can help you to overcome such obstacles. With the right plan, you can guard your health and live a better life.

We all lead stressful lives, in one way or another. We have jobs to go to, others to take care of and bills to pay and in the process we forget to take care of ourselves. People deal with that stress and frustration in different ways and a lot of us find solace in food. Now, that doesn’t necessarily need to be a bad thing – everyone should enjoy food, but some of us fall into the trap of overeating. That, in combination with the lack of exercise and a bad diet, is what leads to issues with being overweight and even, in some cases, obesity. A few legitimate questions arise: How to lose weight? What is the best, safest and healthiest way to lose weight? That is what we will be focusing on in this article, so please keep reading.

Weight Loss For Dummies – How To Lose Weight?

Before anything else, there are a few basic concepts that you need to grasp. What you first need to remember is that struggling with being overweight isn’t something to be ashamed of. The fact that you are here, reading this article means that you are trying to work on bettering yourself, which is more than most people ever do. Be proud of yourself for having the courage to admit that you have a problem, most people never do that. So, first of all, congratulate yourself for being courageous enough to want to step out your comfort zone and make a significant change in your life.

Now, let’s get down to business. First, let’s start with addressing the reasons of your excessive weight. Aside from the obvious ones, like stress, lack of exercise and genetics, what is it that you do that makes you keep gaining, instead of losing weight? 

1) You skip breakfast – You’re probably wondering right now “How could that be? If I’m skipping breakfast, doesn’t that mean I am eating less?” Well no, it actually doesn’t. When you skip the first meal of the day you are likely to get a lot hungrier later, which in return may lead you to overeat at lunch. Try to eat within an hour of waking up.

2) You eat too late – Basically, in order to lose weight you need to burn more calories than you consume, which is incredibly hard if you eat before bedtime. How are you supposed to lose those calories when you just lay there and fall asleep? Late night meals are a big no if you want to lose weight, but excessive calories that you are unable to burn aren’t the only reason they’re a bad idea. Eating late raises your blood pressure, body temperature and insulin levels.

3) You don’t get enough sleep – Getting enough sleep is absolutely crucial. Lack of sleep slows down your metabolism and makes it a lot harder to exercise because you have much less energy during the day if you don’t get a good night sleep. That is how many people fall into that vicious cycle of sleeping too little and eating too much. Not to mention how much lack of sleep can affect one’s psychological and emotional well-being, which makes finding the motivation to work out and make good diet choices even harder.

Motivation, Diet, and Exercise

The process of losing weight may seem scary and complicated at first, but essentially, if you break it down into a few sections it consists of three things: motivation, diet, and exercise. Now, let’s break it down even further and talk about each of these 3 different things separately.

Motivation is what many people underestimate and not a lot of people pay attention to. The psychological aspect of the weight loss process if absolutely key – you need to have the right mindset to achieve anything and it’s no different with weight loss. But, how to motivate yourself? This may sound harsh, but here’s what world’s top fitness coaches say to their clients when they ask how to motivate themselves: Look in the mirror. You have to face the truth at one point or another. Take a good look in the mirror and ask yourself: “Is this who I want to be? Does my body reflect who I am on the inside?” You deserve better. You owe it to yourself.

Diet is equally as important as motivation. If motivation is what fuels your desire to lose weight, then diet is what fuels your body with healthy calories. Fast food and sugar are your worst enemy. If that is all you eat then you are missing out – weight loss aside. You are missing out on so much healthy, tasty food it’s ridiculous. The best thing is, healthy food is much cheaper than fast food. Get creative. Look for recipes, explore. Green leafy vegetables are a good place to start and instead of having a sugary desert, eat fruit. Every day, you need a protein rich meal. Things like chicken breasts and tuna, for example, are high in protein and low in fat, plus they taste amazing.

All of this leads us to exercise, the final piece of the puzzle and the one that’s hardest to talk about. Individuals that struggle with being overweight have a really hard time talking about exercise, let alone exercising. It’s taboo, it’s scary – you just don’t go there. That is because they are afraid to step out of their comfort zone, but sooner or later, everyone has to face the music. Exercise is incredibly important for your body and for your mind both. Exercise releases feel-good chemicals in our brains and physical activity increases the quality of life and longevity, among other things. Find a good weight loss exercise program and stick to it. Day in, day out, no matter what – stick to it. If you can get a personal coach or join a gym great, but if you can’t that’s not a problem either. Take small steps. Try to take walks for a start. Walk for 30 minutes every day. In a couple of weeks, that will turn into an hour and in a few months, you will catch yourself jogging.

What else is there to add? A lot of us struggle with being overweight and only those that have fought this battle know how hard it can be to break out of those chains our bodies and minds impose on us. With discipline, determination, optimism and hard work you can achieve anything. Everyone deserves to feel good and so do you. Become your best self, you deserve it.

Most people often starve themselves in an effort to lose weight and keep it off. Studies show that people who lose weight at a moderate pace are more successful at keeping it off unlike those who lose it fast. Eating 1,200 calories a day assists most people to lose weight safely and efficiently. On the other hand, if you are feeling hungry on the 1200 calorie diet or shedding more than 2 pounds every week, it is time to boost your calorie intake. The Center for Disease Control and Prevention stipulates that losing weight at a rate of 1-2 pounds weekly is healthy and sustainable. This moderate rate of losing weight helps you avoid hunger and starvation which often leads to frustration when dieting.

According to National Heart, Lung and Blood Institute, women require about 1,000- 1,200 calories daily to lose weight effectively, heavier or active women and men need about 1,200 -1,600 calories daily during weight loss. Active or heavier men require additional calories to lose 1-2 pounds weekly. Your individualized weight-loss energy needs are 500-1,000 fewer calories compared to your usual intake.

Losing weight does not mean that you starve yourself. So if you are feeling hungry most of the time, it is recommended that you increase your calorie intake to ward off the symptoms of malnutrition and starvation such as dizziness, fatigue, and hair loss. According to Weight-Control Information Network (WIN), shedding weight quickly is known to have adverse effects on the body such as gallstone formation.WIN stipulates that regaining weight is common with low-calorie diet especially diets that contain about 800 calories daily or less. These diets should be avoided unless you are under medical supervision.

Rather than believing that twelve hundred calories can work for them, most people get involved in complex calculations using their body mass index (BMI) basal metabolic rate and body- fat percentage. While knowing your BMI and body-fat percentage is important, the problem is that not many people understand these complex calculations. Rather than keep scratching your head as you try to figure out your BMI and basal metabolic rate, you are better off sticking to this calorie diet to lose weight. To put it simply, if you stick to your standard calories, you will never go wrong.

The calorie meal plan works effectively for most people because it is the minimum number of calories that you can eat in a day while still ensuring that you have all the nutrients your body needs to function effectively. Though this principle holds true, you should also be aware that the effectiveness of the twelve hundred meal plan depends on what you eat. Cutting back your meal plan while eating over a thousand calories of fries, sugar treats, and chocolates will not work in spite of your best efforts. If you try this, you will soon feel lethargic, lose concentration and experience hair loss. In addition, you would be exposing your body to all manner of health complications.

So what should you include in the 1200-calorie meal plan? To ensure that you succeed in losing weight and keeping it off effectively, you need a meal that gives you the nutrients required by the body to function optimally. The ideal meal plan should have lots of fibers, proteins, complex carbohydrates, vitamins, and minerals.

Having a practical meal plan that takes your nutritional needs into consideration is critical for long-term weight loss and maintenance. Basically, the 1200-calorie meal plan works best with women. For men seeking to lose weight, the ideal figure is about 1800 calories daily. Men have more muscle compared to women and less fat, unlike women. As a result, they burn more calories even when resting. In spite of this, men still need a plan that applies similar principles in terms of eating foods that give them essential nutrients to sustain their bodies and keep them feeling satiated for longer.

So which foods should be included in the 1200 calorie diet plan?

The twelve hundred calorie meal plan should be constructed as follows:
3 main meals comprising of about 300 calories each, this should include breakfast, dinner and lunch.

Snacks that total 300 calories spread throughout the day. The snacks should include healthy drinks such as clean water flavored with a squeeze of lime or herbal teas. If you love coffee or tea, go for alternatives that contain low amounts of milk. Choose skimmed milk and save those large lattes with full-bodied milk for occasional treats.

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