Diet & Nutrition

The abdominal fat accumulates around some of the main organs of the body, called visceral fat, giving rise to different disorders:

• Alterations of cholesterol.
• Increase in triglycerides.
• Increase the risk of suffering from diabetes.
• Alter blood pressure.

All these factors favor the development of cardiovascular diseases . The accumulation of fat is a consequence of genetic and hormonal factors and of following unhealthy habits such as poor diet, smoking, sedentary lifestyle or stress.

1. Watermelon

Watermelon is known as one of the main superfoods to deal with abdominal fat. It is composed of 91% water and also provides antioxidants, vitamins and minerals that promote the purification of the body.

Its intake keeps the desire to eat under control and, because it is so low in calories, it represents a healthy option to help you lose weight. Watermelon isalso a source of B vitamins and vitamin C, as well as potassium and magnesium.

3. Beans

Beans, because of their high soluble fiber content, are satiating, and help to prevent the accumulation of abdominal fat. In addition, they help reduce the accumulation of lipids in the arteries. Also, for their proteins, they are an energetic food that enhances physical performance during sports activities.

3. Almonds

The healthy fats that contain almonds and other nuts are useful for reducing cholesterol and anxiety for overeating. Due to the high intake of magnesium, its habitual intake favors the maintenance  of muscle mass and improves performance during physical activity . In addition, due to its significant contribution of fiber, it improves digestion and prolongs the sensation of satiety.

4. Cucumber

Cucumber contains more than 90% water and barely calories , because of these qualities it becomes a food of choice in diets.

It has vitamins, minerals and dietary fiber that  contribute to the elimination of toxins and liquids retained in the tissues . In addition, it helps to preserve radiant skin thanks to its contribution of vitamins B and C.

5. Oatmeal

The oatmeal organic is one of the healthiest sources of fiber that can be incorporated into daily diet.

This controls the desire to eat, stabilizes blood sugar levels and increases energy expenditure throughout the day. It is recommended for breakfast, although it can also be eaten at times when the sensation of hunger becomes present.

6. Flax seeds

Theflaxseeds are one of the best plant sources of omega 3 fatty acids, an essential nutrient that helps fight  inflammation and reduce excess fat.

It contains fiber that helps control excessive caloric intake and high cholesterol levels. In addition, due to its high contribution of lignans, a natural fat-burning nutrient , it is useful to reduce abdominal fat.

7. Olive oil

People who include olive oil in their diet favor their cardiovascular health. They delay the aging of the heart because they help to reduce cholesteroland improve the functioning of the arteries.

The polyphenols present in olive oil have antioxidant and anti-inflammatory action. This causes that the cholesterol does not accumulate in the walls of the arteries and that, therefore, they perform their function without problems.

8. Tomatoes

A large tomato provides a minimum of 33 calories and large amounts of lycopene and essential minerals. Its regular consumption stabilizes the fats present in the blood and, incidentally, activates the metabolism to combat abdominal fat.

They also provide antioxidants and vitamins that, in the long term, prevent several types of cancers, cardiovascular diseases and disorders associated with premature aging. Consuming these foods and exercising regularly has many benefits to achieve the desired weight .

Finally

If you want to lose weight, keep in mind these foods combined with physical exercise 3 times a week at least 30 minutes .

However, in the search for quick results, some people fall into errors that eventually become an obstacle to achieving the goal. For example, take “shortcuts” to lose weight quickly that can  affect health .

He also reads The risks of eating a diet that is not according to your body

Common mistakes when wanting to lose weight quickly

Understanding that a slim and slender figure is not achieved overnight is crucial to make the right decisions. For this, we share here  7 mistakes that you should avoid when you want to lose pounds  through healthy eating habits.

1. Choose strict hypocaloric diets

The hypocaloric or “miracle” diets usually give obvious results in a few days. However, it is essential to note that they usually have a nutrient deficit that can affect health. 

As a consequence, metabolic disorders can arise which, in short, will lead to an easy recovery of the lost weight. In addition, since they lack essential nutrients, muscle mass can be compromised, as can the bone system.

2. Delete a main meal

Skipping one of the main meals is a mistake that many make with the idea of ​​saving calories to lose weight. The truth is that this habit can affect the metabolism and, in the long term,  can influence the weight gain.

The nutritionists and experts in the field recommend having at least 3 main meals, moderating food portions and balancing.

3. Trust too much in light packaging

The food industry knows that green packages or “light” labels are very attractive for consumers trying to lose weight.

Although many of the “light” foods contain fewer calories than their normal presentations, the fact of having this type of label does not mean that they are healthier. It is important to understand that they also provide calories and, in addition, contain food additives that can be harmful to the body.

The most worrisome is that some tend to consume them in excess because they believe that being “light” does not provide calories or products that can be harmful. It is important to read food labels, even when they are advertised as “healthier”. 

4. Suppress fat sources

High-fat foods are the main causes of overweight, obesity and other metabolic disorders that affect health. However, the body needs a certain amount of these substances to function.

Therefore, you must learn to differentiate good from bad fats . For example, it is preferable to eat  unsaturated fatty acids that are found, among others, in the following foods:

• Olive oil
• Flax seeds
• Avocado
• Blue Fish
• Sunflower seeds

5. Eat too much salt

The salt itself does not add to or add calories to the diet, but it can produce an increase in body weight due to  fluid retention . In turn, fluid retention overexpresses organs such as the heart and kidneys causing health problems. Therefore, moderate salt intake is part of the advice to achieve a healthy diet .

Consequently, although the  sodium  of the salt is necessary in the body, it is advisable to  moderate the salt intake  to take care of the normal functioning of the organism.

6. Do not drink enough water

Water is a fundamental component of the body and metabolism. Metabolic reactions in the body use and release water. Therefore, hydration is essential to maintain a correct rhythm of metabolism.  In addition, they enhance the processes responsible for detoxifying the body .

7. Include few vegetables

Fresh and raw vegetables are usually the best allies of all diet plans to lose weight. They are full of antioxidants, vitamins and minerals that benefit metabolism and fat loss .

Its high nutritional quality and low caloric value makes it an essential complement to any diet.

So, now that you have identified some errors in the diet, try to avoid them so as not to fail in your plan to reach your ideal weight.

• The genetic.
• Bad eating habits
•  Your lifestyle.

Lois of people who want to eat a healthy diet to lose weight make the mistake of getting into strict diets, complicated and bad health. In addition, they try to complete them with weight loss pills  that, in the end, end up being more harmful than beneficial. Therefore, if you are looking for  the right way to lose weight, you should be aware that certain foods are an obstacle .

1. Dairy products

Dairy products such as milk, cheese, butter and the like are part of a long blacklist. If what you are looking for is the way to lose weight, it is recommended that you replace your dairy consumption with other fat-free versions and limit your consumption of cheese and butter completely.

Remember that one cup of whole milk (250 ml) contributes approximately 150 calories , while the skimmed version contains about 85 calories. This also includes ice cream.

2. Gasified, sweet or caffeinated beverages

Sodas are strongly associated with obesity. This is because most carbonated drinks contain large amounts of sodium and sugar . Therefore, the best thing you can do is cut the consumption of these completely and replace them with healthier options, such as green tea.

In addition to this, if you drink more than one cup of coffee a day, you will make your body feel the need to eat more food . This causes you to end up consuming more calories than you need.

3. Foods high in carbohydrates

Products like white bread, white rice and other prepared with refined flours or grains that are not whole, should be avoided as much as possible if you want to lose weight in a healthy way . And it is that consuming these foods with some regularity could make you increase your weight considerably.

If you are an inveterate lover of this type of food, you can replace them with their integral versions.

• These options are manufactured with up to 7 types of grains, unrefined flour and yeast.
• These help your body because it has a large amount of dietary fiber needed for your intestine to function properly.

4. Cookies and chips

This is another one of the foods that you should avoid completely from the diet. Both biscuits and chips contain a considerable amount of fat. In only 30 grams of these you can be consuming about 150 calories.

If this is a very difficult task for you, you can replace the potatoes with other, healthier alternatives.

• Make homemade aubergine , carrot, banana, tofu, beet and many other versions that you can put in the oven and toast until crispy.
• The quickest option may be a good portion of homemade popcorn and no added butter or additives.

5. Chocolate

Cocoa is another ingredient that contributes to the accumulation of fat in your body. If we talk about its nutritional value, it would be convenient to consume chocolate with some moderation, especially bitter. However, when you try to find the best way to lose weight, consuming cocoa can make you win. For this reason you should limit all products in your diet that contain cocoa .

Remember that  if you are going to consume chocolate , it must be black and as bitter as possible . Also, you should never exceed the amount. However, eating a small portion of this chocolate will bring you many health benefits.

6. Alcoholic beverages

While consuming red wine or beer in small quantities may have some benefit for the body, when it comes to losing weight they could be against you. In case you want to benefit, consider that you should never exceed a couple of drinks .

A healthy diet is the best way to lose weight

As you can see, the list of foods that prevent you from losing weight includes versions that we all recognize as “unfriendly”. The reality is that you do not need to make any sacrifice to have the figure you want. In addition to avoiding these foods and eating a balanced diet, it is essential to perform physical exercises . Just do it 30 minutes 3 days a week so you can find yourself better.

Diet, being one of the most important pillars to boost the functions of metabolism, must undergo some modifications to meet the nutritional requirements of this age . While it is not about making restrictions, it is good to make some adjustments to avoid excess calories.

Thus, in addition to fighting those extra kilos, common symptoms such as hot flashes, fatigue and sudden mood swings are also avoided.

This time  we have compiled a series of recommendations to plan a perfect diet to lose weight in menopause. Are you interested? Do not stop taking your notes!

Tips to lose weight in menopause through diet

The need to lose weight in menopause goes beyond aesthetics. Although many worry about maintaining a healthy figure, avoiding overweight is the best way to reduce the risk of metabolic disorders that usually arise due to hormonal change.

A good diet keeps cholesterol levels at bay and decreases the tendency to develop type 2 diabetes, cardiovascular diseases and loss of bone density and muscle mass.

For this reason it is essential to improve 100% eating habits and design balanced diets that allow weight loss without compromising health. What recommendations should be taken into account?

Avoid sugars and processed

This is perhaps one of the most important aspects of the diet, especially if the goal is to lose weight in menopause. For many it may seem “harmless” to make them part of the eating plan, but in reality they have many negative effects .

Keep in mind that refined flours, sugars and saturated fats have no place in a healthy diet to lose weight. Unfortunately, l os foods containing them lack essential nutrients and are loaded with calories .

The best known are:  industrial pastries, sweets, processed meats, canned foods, fried foods or soft drinks with gas.

Increase the consumption of fruits and vegetables

The daily consumption of fruits and vegetables provides the body with essential nutrients that allow you to enjoy good physical and mental health. These, in turn, are low in calories and contain fiber and antioxidants that help you lose weight .

Therefore, consuming five to six servings a day prolongs the feeling of fullness. It also helps keep the metabolism at a good pace. This, as a whole, optimizes the processes that combat overweight .

Include cereals and legumes

A good diet to lose weight in menopause should not restrict or exclude food groups. Although it is advisable to reduce total carbohydrates, it is advisable to eat whole grains and legumes to obtain fiber .

Consume diuretic drinks

The water, the infusions and the diuretic juices are a great support to lose weight in the menopause. At the same time that they promote the elimination of retained liquids, they also  fight inflammation and improve the functioning of the lymphatic system .

Some examples  would be: infusion of artichoke, celery and apple smoothie, pineapple juice, green tea or infusion of horsetail.

Eat lean meats and healthy fats

The sources of healthy fats and lean meats help maintain an optimal level of energy and good muscle health. Of course, both benefits complement the diet to lose weight , as it improves sports performance and metabolism.

Some options include: chicken breast and turkey, blue fish or nuts and seeds.

Example of menu to lose weight in menopause

Applying the recommendations given to lose weight in menopause we can make a wide variety of menus for each week . Below we share a simple example that can serve as a basis to start the diet:

• Fasting:  Two glasses of warm water, alone or with lemon.
• Breakfast:  A glass of natural skimmed yogurt and half a cup of strawberries with oatmeal.
• Mid-morning:  A bowl of chopped fruit or a portion of whole wheat bread with fresh low-fat cheese.
• Lunch:  A plate of mixed salad seasoned with olive oil and pepper; a small portion of brown rice and a portion of baked brisket.
• Mid afternoon:  Two whole-grain cookies and a cup of tea, or seasonal fruits.
• Dinner:  A portion of whole wheat pasta with pieces of chicken and vegetable steamed garnish.
• Before sleeping:  A cup of tea to taste (free of caffeine).

As you can see, to lose weight in menopause it is not necessary to have access to strict feeding regimes. Simply applying a few simple guidelines can design a balanced diet, low in calories , ideal for good health and adequate weight.