Supplement protein from whole foods
The problem is not only in reducing calories, but more importantly in choosing food and building a balanced diet. Each meal should prioritize foods close to nature such as fish, eggs, beans, chicken, seafood, whole grains, vegetables and fruits in appropriate amounts.
A simple way to control portion size is to divide the plate into: half are starchy vegetables, a quarter are lean protein sources, and a quarter are whole grains or beans. This eating method is usually easier to maintain for longer than continuously calculating calories.
Develop the habit of reading food labels
When buying packaged foods, pay attention to ingredients and nutritional content. Products containing a lot of added sugar, high-fructose corn syrup, trans fats, sodium or ingredients lists that are too long should be limited.
Non-sugar sweeteners should also not be seen as a long-term solution to weight control. Instead of relying on sugar substitutes to reduce sweet cravings, you should gradually adjust your taste and prioritize natural foods.
No need to completely eliminate fat
For people at risk of fatty liver disease or needing to control their weight, it is not important to completely eliminate grease from their diet but to choose the right type of fat.
You can prioritize unsaturated fat sources such as olive oil, nuts, avocados and fish rich in omega-3, while limiting trans fats and consuming too much saturated fat. The Mediterranean diet is also often mentioned as a balanced diet model, with plenty of vegetables, fish, whole grains and healthy fats.
Difficulties in controlling weight, especially during menopause, do not simply stem from lack of willpower. Changes in hormones, muscle mass, sleep, stress levels and metabolism can all affect weight.
Therefore, instead of forcing yourself to fast or extreme cuts, it is essential to adjust your diet to suit your body and maintain long-term habits. A stable, protein-rich, healthy fat diet, combined with regular physical activity and a balanced lifestyle, is often more sustainable.
