Introduction

Older women gain weight due to a mix of hormonal shifts in. especially menopause-related estrogen drops, natural aging processes i.e.muscle loss slowing metabolism, lifestyle factors i.e.less activity, poor sleep, stress, and genetics, causing fat to shift towards the abdomen, making weight management harder.

Some Hormonal Changes

Menopause-

1. Lower estrogen causes fat storage to shift from hips and thighs and to the midsection like belly and slows metabolism.
2. Reduced testosterone also affects bone density and body composition, contributing to fat gain.

Aging and Metabolism

1. Muscle loss– With aging muscle mass naturally decreases, which slows your basal metabolic rate (how many calories you burn at rest).
2. Lesser muscle and a slower metabolism mean you burn fewer calories, leading to weight gain if diet and activity is not proper.

Lifestyle Factor

1. After aging more sedentary habits, especially with retirement or less active jobs, reduce calorie expenditure.
2. Life become so stressful because of carrer family problems and poor sleep that is main cause to increase the stress hormone cortisol, which promotes belly fat storage and appetite.
3. Diet is not proper and unhealthy eating patterns and consuming more calories than burned contribute to weight gain.
4. And few genetic reason like family history influences where your body stores fat.
5. Other than this certain drugs can cause weight gain. Like thyroid Issues Underactive thyroid (hypothyroidism) becomes more common with age and can cause weight gain.

some tips and tricks to achieve healthy lifestyle.

Here is sample diet plan which can help to reduce weight and fasten their metabolism.

• They must follow early morning rituals like
• Early morning warm water or jeera or methi water
• Breakfast Overnight oats or besan chilla with veggies. (This is High Protein and good source of fiber)
• Mid morning One seasonal fruit
• Lunch One plate full salad before meal
• And then Home cook food (Like chapati and green leafy veggies with protein like paneer, tofu and soya)
• Tea Time Must have tea or coffee with out sugar and with fistful nuts
• Dinner Before dinner must have salad, Dinner should be light (Like quinoa bowl Or any soup with mix veggies )

In diet they must prioritize their

• Protein intake which gives then satiety and muscle strength and better for their metabolism.
• Fiber is very important for their digestive system so must focus on whole grains, legumes and fruit or salads.
• Hydration is also very important, So must have plenty of water,for better water intake make infused water.
• Limit process food like sugar, refind carbs and unhealthy fats.
• Maintain calcium and vitamin D levels with diary products and fortified food and supplements.This is very important for menopause phase to maintain bone health.
• Mindful eating is important pay attention on your hunger pangs and Cravings. Also control your portion size.

Important Tips-

• Swipe your white bread to whole wheat or multigrain bread, But don’t make practice to eat bread daily. Make rotis and paratha at home.
• Use low fat diary products.
• Use spices like cinnamon , star anise, bay leaf and garlic. Avoid extra salt and sugar.
• Do regular physical activity to maintain weight and yoga pranayam to control stress.
• 7-8 hour sleep is very important to manage weight ans stress hormone.

Conclusion:

Conclusion is above all tips are very important must consult your Doctor or Dietician’s and do body check up in 6 months.

Stay fit and stay healthy.