Weight loss can be challenging, especially during menopause, where hormonal changes can lead to increased belly fat. Nutritionist Sarah Lawuk highlights two common breakfast mistakes that women often make, which can hinder weight management and overall health.
1. Consuming Black Coffee on an Empty Stomach
Many women opt for black coffee first thing in the morning to reduce calorie intake and practice intermittent fasting. However, this habit can lead to an increase in cortisol levels, a stress hormone that contributes to belly fat accumulation. According to Lawuk, during perimenopause, hormonal fluctuations can exacerbate stress, making it crucial to be mindful of morning coffee consumption. Research from the University of Bath also indicates that strong black coffee can negatively affect blood sugar control, posing risks for diabetes and heart disease.
2. Not Having Enough Protein
Another common mistake is starting the day with low-protein options, like cereals. During menopause, the body’s protein requirements increase, and failing to meet these can lead to increased cravings and potential weight gain. A diet rich in carbohydrates without adequate protein can also contribute to muscle loss, heightening the risk of falls and reducing mobility. It is vital for women to incorporate sufficient protein, fiber, vitamins, and minerals into their breakfast to support healthy aging and prevent belly fat accumulation.
Conclusion
Making informed breakfast choices is essential for managing weight and health during menopause. By avoiding these common pitfalls and focusing on balanced meals that include protein, women can better navigate the challenges of this life stage.
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