How to lose weight after menopause when gaining weight

Weight gain after menopause can be scientifically reduced through adjusting dietary structure, increasing exercise, controlling emotional stress, regular sleep, and medical intervention if necessary. Menopausal obesity is mainly related to changes in hormone levels, decreased metabolic rate, muscle loss, and other factors.

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, shrimp, and soy products. Ensure a daily intake of 500 grams of non starch vegetables and choose low glycemic index fruits such as berries and apples. The main cooking method is steaming and stewing, avoiding fried foods, and controlling the daily consumption of cooking oil to no more than 25 grams. Calcium and vitamin D can be supplemented appropriately to help maintain bone health.

2. Increase physical activity

It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc., combined with 2-3 resistance training sessions per week, with a focus on exercising large muscle groups. The appropriate intensity of exercise is slight sweating and the ability to speak normally. Increase standing time in daily life, get up and move for 5 minutes every hour, and use fragmented time for activities such as squats and wall squats.

3. Control emotional stress

Menopausal emotional fluctuations may trigger overeating, which can be alleviated through mindfulness meditation and deep breathing exercises to alleviate anxiety. Cultivate interests and hobbies to shift attention and ensure sufficient social activities. When experiencing hot flashes and night sweats, you can try slow breathing to avoid relieving discomfort by eating sweets. If necessary, seek psychological counseling assistance.

4. Regular sleep schedule

Ensure 7-8 hours of high-quality sleep every day, and avoid using electronic devices 2 hours before bedtime. Establish a fixed schedule, especially regular meal times, and avoid eating at night. Maintain a dark and quiet sleeping environment, with room temperature controlled at 20-22 degrees Celsius. Proper exposure to sunlight during the day can help regulate the biological clock.

5. Medical intervention

If lifestyle adjustments do not yield satisfactory results, seek medical attention to evaluate the necessity of hormone replacement therapy. Doctors may prescribe drugs that regulate metabolism, such as metformin, based on the situation. Severely obese individuals may consider undergoing medical nutrition treatment under professional guidance, but should be cautious of excessive dieting leading to muscle loss. Regularly monitoring indicators such as body fat percentage and waist circumference is more meaningful than simply focusing on weight.

It is important to avoid extreme dieting during menopause. It is recommended to adopt a gradual change and lose about 0.5 kilograms per week. Pay attention to replenishing sufficient water and maintain a daily water intake of 1500-2000 milliliters. Recording diet and exercise can help identify problems. Family support is important for maintaining healthy habits, and can be shared through exercise or healthy eating. Regularly conduct bone density and blood lipid tests, paying comprehensive attention to health status rather than just weight numbers. Maintain a positive mindset and understand that this is a normal physiological process.