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Personal trainer and menopause expert Michael Fireman talked to Express.co.uk about the foods and drinks that women who want to lose weight fast should be consuming this autumn.

Michael explained that as the temperatures drop, “it’s important we warm and nourish the body from the inside”.

To do that, women need to pick foods that balance their hormones, boost their energy and strengthen their immune system, and avoid those which leave them “feeling blue, bloated and lethargic”.

According to the expert, some autumn foods including pumpkin, squash, sweet potato, pomegranates and cinnamon are beneficial for weight loss during the menopause.

The following foods are in season and will also “help give you emotional stability, less acidity in the body, mental clarity and less stress,” he explained.

Best foods to consume during menopause in autumn:

Root vegetables: Pumpkin, carrots, squash and sweet potato

Green vegetables: Broccoli, spinach, kale, celery, rocket and artichokes

Legumes: Beans, chickpeas, lentils, soybeans

Whole grains: Brown rice, quinoa, oats and millet

Fish: Cod, sea bass, sole and haddock

Fruit: Apples, pomegranates, citrus fruits and pears

Herbs: Turmeric, cinnamon, ginger, rosemary, thyme, basil and dill

For those who love seasonal foods and drinks, Michael shared his best alternatives to fully enjoy autumn while losing weight.

He explained: “It’s that time of year we get to go pumpkin mad… pumpkin spiced lattes, pumpkin muffins, pumpkin soup etc.”

Michael revealed pumpkins “are full of health benefits” as they are packed with potassium which “helps you to lower blood pressure, lower your risk of stroke and increase bone mineral density, boosting your bone health”.

Pumpkins are high in fibre and low in calories, “which means they make you feel full without adding more food intake into the day”.

They are also a nutrient-rich food, “a healthy way to fill up” and “their fibre promotes digestive health, too, helping you to go more regularly,” the trainer revealed.

He also recommended having pumpkin seeds as they have tryptophan, “an amino acid that helps make a chemical called serotonin that helps you sleep”.

“As well as making you feel good, serotonin plays a huge role in promoting good quality sleep,” the trainer explained.

Another suggestion from Michael was stuffed pumpkins. Simply “slice off the top of a small pumpkin, scoop out the seeds and set it in the oven to roast,” he said. “Then, stuff with whatever delicious filling you like, whether that’s green lentils, roasted vegetables or nuts and goat’s cheese.”

Regarding the foods women should avoid during the menopause, and especially during the winter months, Michael shared the most dangerous “temptations” and “comfort foods and drinks which can get the better of us all” this time of the year.

The expert recommended limiting the following culprits as they can exacerbate menopause symptoms.

Foods and drinks to avoid during autumn months:

Alcohol: Alcohol interferes with sleep and may exacerbate hot flashes and anxiety or depression and can lead you to making bad decisions in the kitchen, which can cause weight gain.

Fatty foods: Steer clear of fried and processed foods, cakes, snacks and fast foods for many health reasons.

Spicy foods: Try avoiding spicy foods like hot peppers, jalapenos and cayenne if you suffer with hot flashes as spicy foods can make your symptoms worse.

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