What are the most prominent recommendations for balanced nutrition to reach an adequate weight, what about obesity after menopause, are severe diets effective, and is obesity the fault of obese people? Answers and more in this report.
We start with the Turkish doctor, Mukhtar Fatih Bi Dili, a specialist in pediatric diseases at the Medical Park Hospital in Izmir (West), who says that “following a healthy diet for a person is nothing but a way to distribute our food to the daily meals, to be a balanced and healthy diet,” And it is proportional to our energy needs to perform activities in our daily life. “
He added, “The diet contains essential elements of minerals and vitamins, in addition to a key complementary component through the exercise of regular daily exercises commensurate with our general health condition.”
He stressed that “a healthy diet helps a person throughout his life path in preventing diseases of malnutrition in its various forms, as well as a group of noncommunicable diseases and related diseases.”
Dele introduced important habits into any diet program:
- Eating slowly and chewing food well reduces the amount of food eaten.
- Eat salads rich in fresh vegetables at least once a day, with olive oil when cooking.
- Eat fresh fruits and vegetables, as they are low in calories and rich in their nutritional content, such as kale, broccoli, cabbage, and others.
- Find food items with easy recipes and ingredients fresh or frozen instead of canned food.
- You should eat monounsaturated fats like olive oil, as well as avocados and nuts like almonds, hazelnuts, walnuts, and some types of seeds like sesame.
- You should eat products that contain calcium that the body needs to prevent osteoporosis, such as milk, yogurt, and cheese.
- You should drink enough water daily, and it is recommended to drink 8 cups a day, which helps flush out waste products and toxins from the body.
- Eat fish once a week, as it has important benefits for the body, such as healthy fats.
- Eat fruits rich in fiber, vitamins and antioxidants, such as berries and apples.
On the other hand, Diley stressed to avoid the following:
- Avoid eating late at night before bed.
- Do not eat while watching TV to avoid overeating without any attention.
- Avoid refined foods like bread and pasta and substitute healthy items for them.
- Gradually abstain from harmful foods such as refined sugar, salt, saturated fats, and others.
- Minimize your intake of saturated fat sources such as animal sources, including red meat, milk products, and full-fat dairy.
- Avoid eating trans fats, which are found in margarine, some types of biscuits, sweets, cakes, and fried foods.
- Avoid drinking too much caffeine, especially coffee and soft drinks.
- Avoid processed foods like prepared soups in different packages, as they contain large amounts of sodium.
Are extreme diets effective?
Harsh diets are not a healthy way to get rid of extra pounds, because they may lead to the following complications:
- Exhaustion and poor activity, as consuming low amounts of carbohydrates and fats deprives the body of two essential nutrients that it needs to maintain normal energy levels and carry out its vital functions, according to a report published by Healthshots of India, by Ayushi Gupta.
- Lack of essential nutrients and depriving the body of important components, such as fats that act as fuel for the body.
- Muscle atrophy, thus losing strength and endurance.
- Hair loss, as the lack of proper nutrition weakens the hair follicles, causing it to fall out. And if you suffer from heavy hair loss, a strict diet may be the cause.
- Long-term weight gain, because the body returns to gain weight at a faster rate than before once it returns to the normal nutritional status, and this happens as a result of a decrease in the speed of metabolism when following severe diets, which reduces the rate of fat burning.
How do you get rid of excess weight after menopause?
Statistics show that about 30% of women between the ages of 50 and 60 are overweight. In a report published on the ” Good House ” (Goodhouse) in the Russian version, the writer Vera Aarmickova says women often suffer from the accumulation of abdominal fat level. This type of obesity greatly increases the risk of developing high blood pressure, heart disease, type 2 diabetes and other chronic diseases.
Thus, losing weight and maintaining a healthy weight after menopause not only guarantees maintaining a lean body, but also preserves your health and helps fight many diseases.
To find out if you need to lose weight, the author says that a simple test is to measure the waist. And if the waist circumference is 80 cm, it is not a cause for concern. However, if your waist circumference is greater than that, it is time to take some necessary steps to reduce weight.
Where does the extra weight come from?
After menopause, nearly all women gain 5 to 7 kilograms of extra weight annually. With age, activity decreases, blood pressure rises, other health problems occur, and the energy and strength required to maintain a normal level of activity decreases.
In addition, with the onset of menopause, the metabolism rate decreases, for known reasons, including a decrease in the level of the hormone estrogen.
How do you lose weight after menopause?
- Exercising, as after menopause, physical activity should be doubled to obtain better results. The higher the percentage of muscle tissue in the body, the better the metabolism process.
- Eating a balanced diet and not exceeding the body’s need for calories. For example, postmenopausal women need between 1,300 and 2,000 calories a day, depending on rates of daily activity.
- Review the diet and increase your intake of fresh fruits and vegetables, whole grains, legumes, and high-fiber foods. Meanwhile, meat, especially processed meats, as well as lighter carbohydrates and sugar should be reduced.
- Thyroid hormone test, which is an important preventive measure after menopause, often, the levels of these hormones decrease in postmenopausal women, which leads to weight gain.
Obesity is not the fault of obese people
We conclude with a remarkable report published by the newspaper ” Le Temps ” (letemps) Swiss writer Marie – Pierre Genikan says most people still believe that obesity is the result of subjective factors , mainly related to the weakness of will and lack of self – control, but this idea is completely wrong.
The author stresses that among these factors are inherited genes, processed foods, a sedentary lifestyle, stress of all kinds, and air pollution.
Some people may be surprised to learn that there are environmental factors that play a role in obesity. In this regard, Gabrielle Didier, author of “We Are Not Born To Fat”, says, “Many studies show that air pollution affects the growth and activity of fat cells, while the role of pesticides and endocrine disruptors in the spread of disease, has not Is a subject of dispute. “
Didier adds that “stress, deep psychological trauma, and working and living conditions increase the risk of obesity,” as the poorest groups suffer from higher rates of obesity.