How to lose belly fat during menopause

Menopausal abdominal fat can be reduced through adjusting dietary structure, regular exercise, hormone regulation, stress management, and adequate sleep. Menopausal women need to take comprehensive intervention measures as their estrogen levels decrease and fat tends to accumulate in the abdomen.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and saturated fats, and increase the proportion of high-quality protein and dietary fiber. The daily staple food can be replaced with whole grains such as oats and brown rice, paired with dark vegetables such as broccoli and spinach. Moderate consumption of salmon and nuts to supplement unsaturated fatty acids, avoiding fried foods and desserts. Pay attention to controlling the total calorie intake and adopt a small and frequent meal mode.

2. Regular Exercise

Engage in aerobic exercise for at least 150 minutes per week, such as brisk walking, swimming, or cycling, combined with resistance training to improve basal metabolic rate. Emphasis should be placed on strengthening the core muscle group through exercises such as plank support and supine abdominal rolling to enhance abdominal muscles. The intensity of exercise should be gradually increased to avoid joint injuries caused by sudden intense exercise.

3. Hormone regulation

Under the guidance of a doctor, evaluate the necessity of hormone replacement therapy. Reasonable supplementation of estrogen can help improve fat distribution. Moderate consumption of plant-based estrogenic foods such as soy products is recommended, and self consumption of hormone drugs should be avoided. Regularly monitor changes in hormone levels and adjust intervention plans in a timely manner.

4. Stress Management

Relieves stress through mindfulness meditation and deep breathing exercises. Elevated cortisol levels promote abdominal fat accumulation. Cultivate hobbies such as painting and gardening, and maintain social activities. Ensure daily relaxation periods and avoid prolonged periods of tension.

5. Adequate sleep

Maintain 7-8 hours of high-quality sleep per day. Lack of sleep can disrupt the secretion of leptin and ghrelin. Avoid using electronic devices before bedtime and keep the bedroom dark and quiet. If there are symptoms of hot flashes and night sweats, they can be improved by adjusting the room temperature and wearing breathable pajamas. Menopausal weight loss requires establishing long-term healthy habits and avoiding extreme dieting or excessive exercise. It is recommended to keep a diet and exercise log, and regularly measure changes in waist circumference. You can consult a nutritionist to develop a personalized plan, and if necessary, collaborate with a gynecologist for metabolic assessment. Pay attention to maintaining a positive attitude, as reducing abdominal fat can help lower the risk of cardiovascular disease and improve overall health. Moderate corset clothing can be worn daily to provide support, but this method should not be relied upon as a substitute for active weight loss.