3 Tips For Avoiding Menopause Weight Gain

Weight gain is common during menopause due to the many horomonal changes the female body goes through. One of these changes is a drop in estrogen, which can cause the metabolism to slow down. Fat distribution can be affected by menopause as well, resulting in weight gain in the midsection. If your last menstrual period was more than 12 months ago and you have gained weight, Phentermine 37.5mg can help you shed the extra pounds fast. Combine the miracle weight loss drug with the following tips to enjoy a slimmer, trimmer physique. 

Make Strength Training a Priority

Everyone loses muscle mass with age. Since muscle burns more calories than fat, weight gain can result without the right exercise plan. Strength training should be part of every exercise regimen for older women, as it helps them maintain their muscle mass and a more toned appearance. Be sure to consume enough protein, as it helps the muscles “repair” themselves and become stronger. Protein also helps you feel satiated to avoid unnecessary snacking. 

Reduce Your Caloric Intake

Taking about 500 calories out of your your daily diet is key to weight management during menopause. There are many ways to do this, such as drinking fewer glasses of wine, switching out high-calorie snacks for veggie sticks and hummus, and eating most of your calories at breakfast. Every change you make helps. 

Increase Your Overall Physical Activity Level

Exercising more every week, such as working out four days a week instead of three, is incredibly helpful. You’ll burn more calories, have more energy, and enjoy better moods, since working out floods the brain with feel-good chemicals. If you can eventually increase your workouts from four days to five, do it. 

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4 Bedtime-Related Weight Loss Tips

Restful sleep is one of the numerous keys to lasting weight loss, since it is when the body regulates hunger hormones. This is why getting only a few hours of rest or sleeping while intoxicated often results in poor food choices the next morning. To help you get the most from your sleep regimen and Phentermine 37.5mg, review the following weight loss tips. 

Try the 20-Minute Rule

This rule states that if you are not asleep within 20 minutes, get up and do something “boring,” such as reading a book you don’t enjoy or watching a television program you find dull. Such activities do not stimulate the brain and subsequently help you feel tired and ready for bed. 

Turn the Thermostat Down

Sleeping in cooler temperatures promotes weight loss while you snooze, because the body has to work harder to maintain its internal temperature. It burns calories in the process, as well as belly fat. As belly fat is widely regarded as the hardest fat to lose, sleeping in cooler temperatures is an easy way to enjoy a flatter, trimmer stomach. 

Enjoy Some Cottage Cheese

Since going to bed on an empty stomach can keep you awake, it’s a good idea to have a pre-bed snack. Cottage cheese is a good option, as it contains tryptophan, an amino acid found in turkey and other meats that encourages sleep. Eating a healthy snack before bed also prevents you from consuming a large, calorie-heavy breakfast in the morning. 

Increase Resistance Training

Adding strength training to your workout routine provides you with a higher resting metabolic rate. Strength training on a regular basis means burning calories long after you stop exercising, with the average rate about 16 hours. 

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4 of the Worst Eating Habits For a Flat Stomach

For many, achieving a flat stomach is the most challenging part of losing weight. But it does not have to be when you eat the right foods and take Phentermine 37.5mg. To help you make over your eating habits, review what to avoid for “washboard abs.”

Eating Too Little Protein

Protein is one of the most essential keys to weight loss. 

“Protein helps maintain fluid balance in the body,” says Amber Pankonin, MS, RD. “If you’re consuming too many simple carbohydrates and not enough protein, this might cause fluid retention and bloating.”

Chewing Gum

Chewing gum–especially sugarless gum–is a weight loss no-no.

“Air gets swallowed when you chew gum, which can lead to bloat and discomfort,” notes Bonnie Taub-Dix, RD. “Sugarless gums are often made with sugar alcohols that can actually cause bloat, gastrointestinal discomfort, flatulence, and in some cases, diarrhea.”

Drinking through a straw also causes you to swallow air.

“Every time you suck your beverage through a straw, like blowing air into a balloon, you’re pumping air into your gut,” says Taub-Dix. “This process is made even worse when you drink carbonated beverages. You’d be better off lifting the glass or bottle to your lips and sipping slowly.”

Not Consuming Enough Fiber

Fiber is another important weight loss nutrient.

“A lack of fiber in the diet can lead to constipation or other digestive issues,” says Pankonin. “Fiber can improve gut motility, making it easier to go to the bathroom and therefore leading to less bloating.”

Drinking Many Carbonated Beverages

Soda is full of sugar, among other problems. 

“Carbonated beverages, diet or otherwise, literally add bubbles to your gut, which can cause you to feel like your abdominal area is expanding,” says Taub-Dix. “Although certain carbonated beverages could be healthy, like sparkling water, if you are sensitive and regularly feel bloated, perhaps still, non-carbonated water is best for you.”

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3 Eating Habits For Retaining Muscle Mass As You Age

With age comes muscle mass loss, though it is possible to mitigate this loss with strength training, the right foods, and an overall active lifestyle. Since muscle replaces fat on the body and burns more calories than fat, strength training should be part of your fast weight loss regimen with Phentermine 37.5mg. To help you with your muscle-related eating habits, review what diet experts suggest. 

Eat Protein With Each Meal

Protein is an essential nutrient for building and retaining muscle. 

“Most people eat the bulk of their protein at dinner, but research suggests that it’s easier to build muscle tissue when protein intake is spread throughout the day,” says Elizabeth Ward, MS, RDN. She suggests consuming 1.2–1.6 grams of protein per kilogram of your body weight every day. 

Make Certain You Eat Enough

If you don’t eat enough calories per day, you will have a hard time building muscle. 

“It’s important to have adequate calories in your diet and actually a caloric surplus, if you’re looking to gain muscle weight,” says Amy Goodson, MS, RD, CSSD.

“While protein is the fuel for muscles, you still need to eat a balanced diet with enough carbohydrates and fats to optimize your nutrition for muscle growth,” adds Dr. Matt Tanneberg, CSCS. 

Opt For Complete Proteins

Choosing complete proteins whenever possible is ideal. 

“Lean animal foods, such as eggs, lean beef, poultry, and seafood as well as low-fat dairy foods, such as cottage cheese, milk, and Greek yogurt, are excellent sources of complete protein. [This] means they contain all of the amino acids that the body needs to build muscle,” Ward says. “In addition, animal foods are rich in the amino acid leucine, which triggers muscle cell production.”

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3 More Breakfast Habits For a Flatter Stomach

What you do in the morning can have a big impact on your midsection. To help you achieve a flatter, trimmer stomach with Phentermine 37.5mg, review more habits diet experts suggest to help you achieve the physique you want. 

Eat More Oats

Rolled oats are a source of carbohydrates and soluble fiber that contribute to quick weight loss efforts. 

“If you don’t consume the needed amount of carbohydrates, your body can rely on protein for energy, making the protein less available for things like keeping muscles healthy and strong,” says Julie Miller Jones, Ph.D., LN, CNS. “Oatmeal has been scientifically proven to help you feel full between meals,” Jones explains. “This can also benefit weight loss [or] maintenance, as whole grain and cereal fiber intake have been found to be associated with lower total percent body fat and lower abdomen fat mass.”

Try Preparing Your Oats the Night Before

A little prep work the night before provides an easy, healthy meal the next morning. 

“Overnight oats, which are packed with fiber, are a good way to stay full while also getting a good amount of healthy carbs,” says Juliana Tamayo, MS, RD, LDN. 

She recommends toppings such as assorted nuts, berries, or Greek yogurt. 

“Choose ingredients that boost the vitamin and mineral content, but also add flavor and satisfy your sweet tooth,” Tamayo says. 

Drink Green Tea

For an extra fat-burning boost in the morning, drink green tea with your oats. 

“Some research has shown it can offer a small boost in metabolism and help with weight loss,” says Sara Chatfield, MPH, RDN. 

What’s more, the tea has shown to “increase in whole-body fat oxidation rate” before workouts compared to placebos. 

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4 Breakfast Habits For a Flatter Stomach, According to Experts

Achieving a flatter stomach is on most people’s weight loss wish lists, and is entirely possible with exercise, Phentermine 37.5mg, and the right eating habits. To help you start your days the right way for a flatter, trimmer midsection, review what experts want you to do. 

Eat After You Get Up

Some people wait hours to eat breakfast, or don’t eat it at all.

“Ideally, you should eat within 30 minutes of waking to replenish your body, so it can function properly throughout the day,” says Dr. Matt Tanneberg, CSCS, who also notes that “your metabolism will dramatically slow down [when you don’t eat in the morning.] Your body stops burning calories because it’s trying to hang on to anything it can.”

Enjoy Well-Balanced Meals

The best breakfasts combine healthy fat, protein, and carbohydrates. 

“Carbohydrates are not the enemy; they are our source of energy,” Tanneberg says. “Fruit is an excellent source of ‘good carbs’ to complement a healthy morning meal. [Combining all the macros] will help you eliminate belly fat and stay satisfied and full throughout the day.” 

Don’t Forget About Fiber

Fiber is another essential nutrient for weight loss. 

“Eating more fiber is thought to prevent belly fat by slowing the body’s absorption of sugar,” says Sara Chatfield, MPH, RDN, a registered dietitian nutritionist at Health Canal. “Excess sugar intake has been linked with belly fat storage.”

Avoid Blood Sugar Spikes

Muffins, donuts, and cinnamon rolls are among the foods to avoid in the morning, since they spike your blood sugar. 

“These types of foods will lead to a quick rise in glucose, the ‘sugar spike,’ followed by a significant low,” explains Trista Best, MPH, RD. “This creates feelings of exhaustion and hunger. Because simple carbohydrates like these provide little fiber or other nutrients and are digested quickly, you find yourself hungry soon after eating a high sugar breakfast.For more about quick weight loss with Phentermine pills, please contact DrToHelp.com today.

4 Yogurt Suggestions For Fast Weight Loss

Many yogurt varieties, such as Greek yogurt, contain high-quality protein. Some even feature healthy fat, with most yogurts also containing live and active cultures that contribute to healthy gut bacteria. If you want to incorporate more yogurt into your diet as part of a quick weight loss regimen with Phentermine 37.5mg, review tips for making the dairy product even more diet-friendly. 

Add Walnuts

Walnuts contain fiber, healthy fat, and protein, making them ideal weight loss foods. By adding the versatile nut to your morning yogurt, you’ll feel even more satiated and less likely to snack between meals. If you frequently find yourself tempted by office breakroom snacks or always want to eat in the mid-morning, try walnuts and yogurt to avoid these issues. 

Add a Slightly Underripe Banana

Adding a banana that is slightly underripe provides your yogurt meal with a source of prebiotic fiber.

“Prebiotics fuel probiotics, including the probiotics that may be found in your yogurt,” says Lauren Manaker, MS, RDN, LD, CLEC, “Eating both together can support a healthy gut microbiota, which may support weight loss efforts.”

Add Sweet Fresh Fruit

If you want to add something sweet to your yogurt, try assorted berries. Raspberries, strawberries, and blueberries satisfy sweet tooths without causing blood sugar spikes and crashes. By keeping your blood sugar stable, you are less likely to make poor food choices that lead to weight gain. 

Add Flaxseed

Flaxseed and other seeds are healthy fat sources that, like walnuts, make your yogurt more satiating. Sprinkle flax or your other favorite seeds on top of yogurt to keep yourself on the weight loss track. Flaxseed is also a source of omega-3 fatty acids, or nutrients the body needs but does not produce. 

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4 Morning Beverage Habits That Reduce Belly Fat

What you eat and drink in the morning can help or hinder your fast weight loss efforts with Phentermine 37.5mg, which includes the dreaded belly fat. To help you shed this fat effectively, review morning beverage habits to employ. 

Drink Lemon Water First Thing

A hot cup of lemon water first thing in the morning equals a healthy start to the day. Lemon water is a delicious way to consume more of the essential liquid and therefore eliminate “hunger pangs” that actually indicate thirst. Water also contributes to a high-functioning metabolism because it can help improve calorie-burning efforts, or thermogenesis.

Put Oats in Your Smoothie

If you routinely make smoothies in the morning or want to start, try adding oats to the mix. Oats provide smoothies with “more bulk,” which makes them more satiating. The whole grain is high in soluble fiber, which has shown to increase helpful bacteria in the gut and reduce the appetite, both of which assist belly fat reduction. 

Decrease Your Sugary Coffee Beverage Intake

Black coffee is a low-calorie, healthy beverage. Unfortunately, assorted sugar additives turn black coffee into a calorie bomb. Whether it’s plain white sugar, various syrups, or whipped cream, sugary coffee beverages can increase abdominal fat. A Starbucks grande Pumpkin Spice Latte, for example, features 50 grams of sugar which translates into about 200 calories. 

Enjoy Protein Shakes

Diets high in protein reduce the appetite, since the nutrient takes more time to digest. Protein also helps reduce visceral fat, improves gut microbiota, and contributes to a high metabolism. Enjoying a protein shake in the morning is an easy way to get more of this essential nutrient. It also helps to consult a dietitian or physician regarding how much protein you specifically need per day. 

For more about fast weight loss with Phentermine pills, please contact DrToHelp.com today. 

3 Tips For Burning Fat Everywhere

Reducing your body fat percentage does not have to be a challenge. With Phentermine 37.5mg, routine exercise, and the right diet, you can shed extra fat everywhere on your body. To help you burn the most fat, review the following suggestions from diet experts. 

Limit Processed Foods 

Abstaining from processed foods or at least limiting your intake of such foods is key to shedding body fat.

“Most processed foods are high in sugar and fat—addictive ingredients that keep you wanting (and buying) more,” says Bianca Garcia, RDN. “They contribute to overall body fat, and removing them from your diet can help you to lose fat that was contributed by these foods naturally.”

Say No to Calorie-Heavy Coffee 

Lattes, iced coffee drinks, and similar beverages are typically loaded with different forms of sugar, including syrup and whipped cream. They are bona-fide calorie bombs.

“Limiting your intake of fancy coffees can quickly reduce fat all over your body. These coffees, like a pumpkin spice latte, come with so much added sugar you could make a meal out of it,” notes Garcia. “When you consume excess sugar, your body sends it to the liver where it’s converted to fat and stored for later use.” 

Avoid Sugar and Fat-Free Products

Food products labeled “sugar-free” and “fat-free” might seem like helpful additions to your diet, but they actually hinder the weight loss process.

“Buying sugar-free may reduce your sugar intake but sometimes, in exchange, fat will be added,” says Garcia. “The same goes for fat-free; you may consume more sugar to compensate for the flavor. However, if these foods are a part of your diet, removing them can shed that extra fat you store all over your body.”

For more about fast weight loss with Phentermine pills, please contact DrToHelp.com today. 

3 Eating Habits For Losing Fat & Gaining Muscle

The more muscle you build, the more bodily fat you replace. Muscle also burns more calories than fat. To help your muscle gain/fat loss efforts, put the following tips into practice. All complement your fast weight loss regimen with Phentermine 37.5mg. 

Cook at Home More Often

Eating takeout and other restaurant food often does nothing for muscle building or fat loss. 

“Cooking at home is a great way to reduce the number of meals you eat out or order in,” says Kimberly Gomer, MS, RD, LDN. That way, you have less temptation to order foods that are unhealthy. When you cook at home, not only do you save money, but you control what’s in your food and know exactly what you’re eating.”

Eat More 

Consuming more food to lose fat and build muscle might sound strange, but it is essential to any effective weight loss program. 

“Believe it or not, frequently eating in smaller portions can help with weight loss. This is because your body is in balance and consistently receiving nutrients to stay in balance,” says registered dietitian Bianca Garcia, RDN. “Skipping meals can cause you to gain weight. By the time you eat, you’re often so hungry you may end up eating more than you should.”

Increase Your Plant Protein Intake

Plant protein sources such as nuts, seeds, quinoa, and legumes help you achieve your goal physique. 

“When broken down into amino acids, protein becomes the building blocks of tissue growth, like muscles,” explains Garcia. “Most people think meat and poultry are the best sources of protein, but unfortunately, these also come with cholesterol which can cause cardiovascular issues. Plant-based proteins are natural, clean, and are a healthy source of vitamins and minerals.”

For more about quick weight loss with Phentermine pills, please contact DrToHelp.com today.