Can weight gain during menopause be reduced

Menopausal weight gain can usually be reduced, but it requires multidimensional interventions such as dietary adjustments, exercise interventions, hormone management, stress regulation, and sleep improvement. Menopausal women may experience a decrease in estrogen levels, leading to fat accumulation in the abdomen and a decrease in metabolic rate. However, weight control can still be achieved through scientific management.

Menopausal women need to focus on the impact of hormone changes on metabolism when losing weight. Reduced estrogen levels can lower basal metabolic rate and increase the likelihood of visceral fat accumulation. Diet should increase the intake of high-quality protein and dietary fiber, such as fish, soy products, broccoli, etc., and reduce refined carbohydrates and saturated fats. Combining aerobic exercise with resistance training every week, such as brisk walking, swimming, and dumbbell exercises, can help maintain muscle mass. Hormone replacement therapy should be evaluated and used under the guidance of a doctor, and unauthorized supplementation may increase health risks. Long term stress can lead to elevated cortisol levels and exacerbate abdominal obesity, which can be regulated through meditation, yoga, and other methods. Ensuring sufficient sleep helps with leptin secretion, and it is recommended to maintain a regular daily routine. Some women may have difficulty losing weight due to pathological factors such as hypothyroidism and insulin resistance. Hypothyroidism requires detection of thyroid stimulating hormone levels, and if necessary, use levothyroxine sodium tablets according to medical advice. Insulin resistance can manifest as postprandial drowsiness, strong hunger, and the need to limit intake of high glycemic index foods. Doctors may recommend the use of metformin. Menopausal depression can also affect weight loss outcomes, manifested as sustained low mood and overeating, requiring psychological intervention combined with medication treatment. Some antihypertensive drugs, such as beta blockers, may affect metabolism and require communication with the attending physician to adjust the plan.

Menopausal weight management requires long-term adherence to a healthy lifestyle, daily dietary records, and regular body composition testing to help grasp changing trends. It is recommended to choose low-intensity and sustainable exercise methods, such as traditional health exercises like Ba Duan Jin and Tai Chi, to avoid interrupting exercise due to joint injuries. Cooking methods often involve steaming and stewing, reducing high-temperature frying, and paying attention to supplementing calcium and vitamin D to prevent osteoporosis. If there is a sudden increase in weight for unknown reasons or if continuous weight loss is ineffective, it is necessary to seek medical attention promptly to investigate potential diseases.