How to control abdominal weight loss during menopause

Comprehensive intervention measures are needed to control abdominal fat accumulation during menopause, mainly including adjusting dietary structure, increasing aerobic exercise, strengthening core muscle training, managing hormone levels, and improving sleep quality.

1. Adjust diet structure

Reduce refined carbohydrates intake, replace white rice and flour with whole grains, and daily intake of vegetables and fruits should exceed 500 grams. High quality protein is selected from fish, soy products, and lean meat, with steaming as the main cooking method. Control the daily intake of healthy fats such as nuts to within 20 grams and avoid hidden calorie intake.

2. Increase aerobic exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. 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. Avoid prolonged sitting and get up and move for 5 minutes every hour.

3. Strengthen core training

Three times a week for training the transverse abdominis muscle, rectus abdominis muscle, and erector spinae muscle, with effective movements including plank support, dead worm stance, and bird dog stance. Maintain each action for 15-30 seconds and repeat for 3-5 groups. An increase in muscle mass can improve basal metabolic rate and help burn more calories.

4. Management of hormone levels

Decreased estrogen levels can alter fat distribution, and hormone replacement therapy can be performed under the guidance of a doctor. Plant estrogens such as soy isoflavones may have a certain regulatory effect, but attention should be paid to their intake. Regular testing of thyroid function can exacerbate hypothyroidism and slow metabolism.

5. Improve sleep quality

Ensure 7-8 hours of deep sleep every night. Lack of sleep can lead to increased cortisol levels and promote abdominal fat accumulation. Avoid using electronic devices 2 hours before bedtime and keep the bedroom temperature between 18-22 degrees Celsius. If necessary, melatonin can be used for a short period of time to regulate sleep rhythms. Menopausal women have a reduced daily calorie requirement of about 200 calories compared to their youth, but they should not excessively diet to avoid accelerating muscle loss. It is recommended to adopt a Mediterranean dietary pattern and drink green tea or Pu erh tea in moderation. In addition to regular exercise, stress relieving methods such as yoga and meditation can be tried. Long term stress can stimulate cortisol secretion and lead to central obesity. Regularly monitor changes in waist circumference, and women with waist circumference exceeding 80 centimeters should be alert to the risk of metabolic syndrome. If weight continues to increase after adjusting lifestyle, medical attention should be sought to screen for endocrine disorders such as polycystic ovary syndrome.