Cravings for sugary treats can get worse as you go through menopause, but it’s not just what women eat when they’re following their middle-aged diets that matters. When they eat is just as important and experts have suggested that women need to ‘pay attention’ to avoid unwanted weight gain and lose weight effectively.
Dr. Pamela Peeke, author of Body for Life for Women, revealed why it’s so important for women to schedule meals and snacks during this phase of life to prevent the number on the scale from increasing.
Dr. Peeke said, “Don’t eat too late. Eating later in the evening is a killer when trying to lose weight.”
Another habit triggered by normal changes and those dreaded cravings is mindless snacking throughout the day.
This is something that can easily increase women’s caloric intake well above their average daily intake, which obviously leads to weight gain!
Remove snacking from your daily routine. Zero snacking is the best policy.
But she added: “However, it shouldn’t be undertaken as part of a crash diet, and it’s important to make sure you always consume at least 1,200 calories a day and pay attention to how you feel”
Ferraioli suggested a strategy to help curb those hunger pangs that can pop up unexpectedly: The best way to take control of menopausal weight gain is to restrict eating times.
READ MORE: The Females Changing The Narrative On Menopause
Intermittent fasting is one of the most powerful tools in the menopausal weight loss toolbox.
But before exploring intermittent fasting as a weight loss strategy, it’s best to check with your doctor to avoid the risks of malnutrition and any risks that may be specific to your health conditions.
“If you’re constantly hungry, it may be worth adjusting your fasting time to avoid experiencing more hunger symptoms, such as headaches, weakness and lack of energy”
Dr Peeke explained: “What a menopausal woman does from 3pm can determine the size of her belly! That’s when most women tend to overeat and over-snack.”
Instead, she suggested they must start to “pay attention” to their circadian rhythm, which are the body’s physical, mental, and behavioural changes that follow a 24-hour cycle.
She added: “Eat during a window of eight to 12 hours a day, and then don’t eat for the rest of the time.
“Experts find this imperative to take care of weight at any age, but especially during menopause.”
A review of various studies in 2018 found that restricting the times that a person eats may be an effective strategy for weight loss in overweight adults.
Intermittent fasting methods have long been a popular choice for those wanting to shed pounds and have been hailed by many dieting professionals.
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