How can the excess fat on the waist during menopause be reduced

Menopausal waist and abdominal fat can be reduced by adjusting dietary structure, increasing aerobic exercise, strengthening core muscle groups, controlling hormone levels, and improving sleep quality. The fat loss effect is influenced by factors such as basal metabolic rate, changes in estrogen levels, muscle mass, levels of stress hormones, and balance of gut microbiota.

1. Adjust dietary structure

Reduce refined carbohydrates intake, replace white rice and flour with whole grains, and increase the proportion of high-quality protein such as fish and soy products. The daily intake of vegetables should be at least 500 grams, with priority given to dark vegetables such as broccoli and spinach. The main cooking method is steaming and stewing, avoiding high-temperature frying. Moderate consumption of nut seed foods can supplement unsaturated fatty acids.

2. Increase aerobic exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise for at least 30 minutes is necessary to effectively mobilize fat for energy supply. It is recommended to choose fasting exercise in the morning, as lower insulin levels are more conducive to fat breakdown.

3. Strengthen the core muscle group

Exercise the transverse and rectus abdominis muscles through supine and leg lifting movements with flat support, and perform resistance training three times a week. An increase in muscle mass can improve resting metabolic rate, with each additional kilogram of muscle burning 50-100 calories per day. During training, abdominal breathing should be coordinated to activate deep core muscle groups.

4. Control the hormone level

The decrease of estrogen will lead to the redistribution of fat to the waist and abdomen. You can take some plant estrogen foods such as flaxseed soybean milk. Elevated cortisol can promote visceral fat accumulation and relieve stress through meditation, deep breathing, and other methods. If necessary, seek medical evaluation to determine whether hormone replacement therapy is needed.

5. Improve sleep quality

Ensure 7-8 hours of deep sleep per day. Lack of sleep can reduce leptin secretion and increase hunger hormone levels. Avoid blue light exposure 2 hours before bedtime and maintain a bedroom temperature of 18-22 degrees Celsius. It can drink warm milk or millet porridge to help sleep, and supplement minerals such as calcium and magnesium to stabilize the nervous system.

Menopausal weight loss requires establishing long-term health management awareness to avoid extreme dieting leading to muscle loss. The daily water intake should be at least 2000 milliliters, and drinking warm water in small portions should promote metabolism. It can record diet and exercise logs to monitor physical changes, and monthly waist measurement is more valuable as a reference than weight monitoring. Individuals with combined symptoms of osteoporosis should exercise under the guidance of a doctor to prevent sports injuries. Maintaining active social activities can help alleviate menopausal anxiety and indirectly improve weight loss outcomes.