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Vitamins and Supplements to Stop Gaining Weight

During perimenopause, weight gain is all the more common due to natural slowing of the metabolism, changing hormone levels, and the redistribution of body fat. It's no secret that many women are weight-conscious, and it may be necessary to make adjustments to avoid gaining weight. 80% of weight management is derived from dietary choices, and while there is no substitute for eating a healthy diet packed with fresh fruit, lean protein, and fiber, boosting your intake of certain vitamins and using herbal supplements could make controlling your weight a little bit easier.

Vitamins and supplements to stop gaining weight.

Vitamin C

Vitamin C is found naturally in citrus fruits and leafy greens. Vitamin C is best known for boosting immune system activity through its antioxidant effects. Low levels of the vitamin may make it harder to burn fat during exercise. To avoid a deficiency, it is recommended that women intake 75 mg of vitamin C per day.

Green Tea

Drinking green tea can help improve the speed of your metabolism, countering its age-related slow down. The flavonoids in green tea increase metabolism, and caffeine content helps to suppress appetite and gives energy.

B Group Vitamins

B group vitamins are important for the metabolism to function at its best. B group vitamins include vitamin B12, which helps form red blood cells and keep the brain functioning properly, and vitamin B6, which also helps keep red blood cells healthy and assists the central nervous system. 

Guarana

Guarana seeds come from a brightly colored plant found in the Amazonian rainforest. The seeds are powdered, capsuled, or mixed with water as a weight loss supplement. Used as an alternative to coffee, guarana is an all-natural stimulant and appetite suppressant that could help boost energy levels and reduce cravings that cause people to binge eat between meals.

Hoodia

Hoodia stems were traditionally used to suppress appetite for weight loss in folklore culture, as the San Bushmen of Africa used the herb to stifle hunger during long desert hunts. Today, the stem is used for much the same purpose in supplementary form. Although scientific study on the effects of hoodia is limited, some reports confirm the herb as an appetite suppressant, which could help control binge-eating urges. While it is potentially suitable on occasion, hoodia is not a sustainable means of weight loss or a substitute for balanced nutrition, so it should be used with discretion.

Bitter Orange

Bitter orange supplements could help prevent weight gain during menopause. The herb has been found to assist with weight loss by increasing metabolic rate over time, which may improve your body's calorie-burning efficiency for the long-term. However, it is still undergoing safety and dosage testing, so it is best to first ask you physician before you decide to use bitter orange, as with any herbal supplement.

While using herbal supplements can go a long way in weight management, remember that preventing weight gain is ultimately determined by your diet and exercise habits. Following a healthy, balanced diet complemented with herbal supplements, drinking plenty of water, and vigorously exercising for around 30 minutes, five days a week will prevent those extra pounds from creeping on during perimenopause and keep you feeling fantastic.

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Sources:
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  • Better Health Channel. (2012). Menopause and weight gain. Retrieved June 2, 2014, from http://www.betterhealth.vic.gov.au/bhcv2/ bhcarticles.nsf/pages/Menopause_and_weight_gain
  • Johnston, C.S. (2005). Strategies for healthy weight loss: from vitamin C to the glycemic response. Journal of the American College of Nutrition, 24(3), 158-165. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15930480
  • Koithan, M. & Niemeyer, K. (2010). Using herbal remedies to maintain optimum weight. The journal for nurse practitioners, 6(2), 153-154. doi: 10.1016/j.nurpra.2009.12.005
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  • National Center for Complementary and Alternative Medicine. (2012). Hoodia. Retrieved June 2, 2014, from http://nccam.nih.gov/health/hoodia
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  • National Institutes of Health. (2013). Vitamin C: MedlinePlus Medical Encyclopedia. Retrieved June 2, 2014, from http://www.nlm.nih.gov/medlineplus/ency/article/002404.htm