Reduce menopausal belly fat by sticking to 'important principles' – 'key' rules to follow – Express

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There are hundreds of diet techniques that are all targeted toward middle-aged women, promising they’ll drop pounds quickly. Regardless, dieting while going through menopause can still be a challenge but there could be a way to eat around it.
Instead of quick-fix methods that tend to lead to weight gain, health experts suggest sticking to three key points when it comes to losing weight.
For women over 50, vegan or vegetarian diets have shown positive signs that they could make a difference when it comes to managing weight.
A 2015 meta-analysis of numerous randomised controlled trial studies found that those who followed a vegetarian diet with no calorie restriction or strict exercise plan lost on average 3.4kg more than people who ate meat.
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And in a 2018 study, post-menopausal women on a vegan diet with no other restrictions lost more weight overall than those who were following a low-fat, restricted diet.
Registered dietician Elizabeth Ward explained: “A balanced eating plan rich in plant foods supplies the right mix of healthy fats, fibre, vitamins, minerals and phytonutrients.
“This, therefore, promotes better health in women, particularly those ages 45 and older who may be going through the menopause transition.”
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A study conducted by the University of California, San Diego’s School of Medicine suggests that time-restricted eating could help people lose weight and benefit them in other ways, too.
Researchers looked into limiting food consumption consistently, during a daily eating window of 10 hours.
Many of the participants lost weight and reduced their abdominal fat over a three-month period.
They also reported having improved sleep quality and more energy.
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Timing meals with the body’s natural sleep-wake cycle could make regulating weight easier to align with the body’s complex systems.
And Ward explained that the body’s natural rhythms affect people’s health in many ways including weight control, regulating blood glucose levels, better sleep and possibly lowering cancer risk.
“Meal timing is one of the most important principles of a menopause diet,” she said.The Mediterranean diet for menopauseWard admitted it will be trial and error for many women before they find out what works for them.
She explained that women over the age of 40 will need to adjust their food intake to avoid menopausal weight gain.
She said: “We hate the thought of counting every calorie, and we realise that the thought of doing that can trigger bad memories of dieting.
“However, everyone has a calorie ‘budget’ and simply eating a plant-based diet may not be enough if you aren’t aware of your limits.”
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