We talk all the time about how to lose weight properly.This article (a whole series of articles) is dedicated to women: weight loss, nutrition and hormonal reset during menopause.
Before the onset of menopause, the body experiences a coordinated interaction of hormones.Menopause marks the beginning of a new period in a woman's life, i.e. hormonal changes.
What is menopause?
In the years before and after the last period, women experience menopause.This transition is described as 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 medical condition, but describes a stage in a woman's life where her production of hormones decreases.
On average, menopause begins between the ages of 45 and 55 and lasts for several years.During this time, the production of female sex hormones, especially estrogen, decreases.
There are numerous physical complaints during menopause, including weight gain.
Hormones are chemical transmitters in the body.They transmit information and regulate numerous body processes, such as metabolism, nutrition, respiration, blood pressure, salt and water balance, sexual function and pregnancy.
Hormones have a wide spectrum of action.According to their purpose, they trigger so-called primary reactions, such as the creation of certain enzymes.These primary reactions, in turn, trigger secondary reactions through which the actual effect of the hormone is manifested.
therefore,the hormone insulin, for 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 key role in managing our mental and physical health from adolescence to old age.
How to lose weight after 50 years at home
Today in this article I begin a 7-part series “The Hormonal Diet”;together we will learn how to lose weight during menopause by rebooting your hormonal system in 21 days.
Hormonal diet in 7 steps
Introductory article: a fresh start in 21 days during menopause
- Restart 1:estrogen - without meat and alcohol
- Restart 2:insulin - without sugar.This is why you can no longer wear your favorite dress.
- Restart 3:leptin.This is why sweet fruit makes you fat
- Restart 4:cortisol.Coffee causes anxiety, obesity and insomnia.
- Restart 5:thyroid gland.Down with wheat addiction!
- Restart 6:growth hormone.Milk makes you fat!
- Restart 7:testosterone.Detoxify your body and mind!
Lose weight during menopause by resetting your hormones.Does it work?
So we all know the sad fact that obesity and hormonal imbalance can go hand in hand during menopause!But are hormones to blame?
We are used to hearing the following: "You just need to eat fewer calories than you take in, exercise a lot and breathe deeply into the root chakra - and then you can lose weight!"
Don't we all know these sayings?
- And yes, you can play sports and barely lose weight.
- Stick to the diet and you will have a hard time losing weight.
... excess weight.Well, they don't want to give up.
If you're not comfortable with your current weight and are also concerned about your health, don't use excuses like "You should accept yourself the way you are" or "You're not too fat."
Everyone decides for himself what is good for him.YOU decide what is good for you!
Weight loss during menopause is possible!
According to gynecologist, researcher and yoga teacher Dr. H. Sara Gottfried, menopausal weight gain is hormonal, so neither exercise nor dieting can do anything.
Sarah Gottfried was educated at Harvard University and the Massachusetts Institute of Technology.She specializes in women's health and hormone research.As an integrative gynecologist, he treats diseases, not symptoms.
Obesity and hormonal imbalance go hand in hand.Lose weight and keep it off forever with the 7 x 3 formula!
Dr. Sarah Gottfried
With a hormonal diet, it is necessary to repeat itregulate the action of the 7 most important hormones by changing your diet in 3 days.
Each person reacts individually to certain food groups, for example:
- Meat and alcohol (estrogen) for 3 days
- Sugar (insulin) for 3 days
- Fruit (leptin) 3 days
- Caffeine (cortisol) 3 days
- Cereals (thyroid gland) 3 days
- Milk (growth hormone) for 3 days
- Toxins (testosterone) 3 days
During 21 days, you will gradually remove from the menu those foods that will most likely slow down your metabolism.
After 7 x 3 days, the metabolism will adjust and the hormone balance will be restored.The vicious cycle of stress and weight gain must be broken so that we no longer feel fat, sleep deprived and under constant stress.
Before starting the diet, you will need to prepare
Do you also hate it when you want to make a recipe and you don't have the necessary ingredients and resources at home?So here is a preliminary list of supplies you should have at home before starting a hormone diet
- Mixer
- Kitchen scales
- Glucometer: for checking blood sugar levels
- pH test strips
- A centimeter
- Bathroom scale (with fat % measurement)
- Pedometer (fitness bracelet)
- Massage brush
- Epsom salt EPSOM (magnesium bath)
- Tongue scraper
At first it sounds like it will be a lot of work, but ladies, this is about your health and after a hormonal diet, all aids should ideally be part of our new healthy lifestyle.
How to lose weight without harming your health
List of ingredients you should definitely have in your house for a hormone diet - and what you should definitely no longer have in your house.
Because temptation lurks at almost every corner.It often hides in the kitchen cupboard or the fridge, because there is a box of sweets and other goodies...
From now on this enemy must go!But it will have to be done in secret, as some in the family will want to protect their supplies.Yes, it sounds mean, but it's not.This is pure self-defense.And you will protect the child, because it is known that sugar is one of the biggest enemies of the body.
Foods you should have at home when starting a hormonal diet
From now on we should only eat a lot of healthy food.
Vegetables for hormonal nutrition
For hormonal nutrition, we need 500 grams of vegetables per day.It is better to buy vegetables for three days and then store them in the refrigerator: fresh, seasonal and organic.
You can 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 with high sugar content while on the hormone diet.Looking at the glycemic index of fruits will give you a lot of guidance.
Better to buy
- avocado
- olives (whole and pureed as tapenade)
- fresh and dried coconut
- berries
- apples
- pears
- pomegranate
- grapefruit
- clementine
- mango
- oranges
- passion fruit
Food for fridge and freezer
- Organic chicken
- Organic eggs
- Cold waterfishfor examplewild salmon, cod, perch, mackerel, trout, sardines, anchovies, herring, flounder, sturgeon, clams, crabs, oysters and scallops
- Hummus
Hormonal 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 such as canola, corn and soybean<
- 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 onion
- Extra dark chocolatewith a cocoa content of 80 percent or more.
- Vegan protein powder for protein shakes
Drinks for hormonal nutrition
- You should always have a lemon at home becauseIf you are on a hormone diet, you will drink lemon water every day.
- Filtered water.Use water in smoothies and drink a large glass with a tablespoon of apple cider vinegar when you feel hungry.
- Mineral water with fresh lemon, mint or frozen berries is an excellent 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 every morning during the hormonal reboot.
Just 7 steps - and you're there!Hormonal diet for women with a guarantee of success!