How to lose weight due to slow metabolism during menopause

When the metabolism slows down during menopause, scientific weight loss can be achieved by adjusting the diet structure, increasing exercise, regulating daily routines, controlling stress, and moderately supplementing nutrients. The metabolic changes during menopause are mainly related to factors such as decreased estrogen levels, decreased muscle mass, and decreased basal metabolic rate.

1. Adjust dietary structure

Reduce refined carbohydrates intake, replace white rice and flour with whole grains, and increase the proportion of high-quality protein products such as fish, shrimp, and bean products. It is recommended to consume at least 500 grams of vegetables per day, with priority given to dark leafy vegetables and cruciferous vegetables. The main cooking method is steaming and stewing, avoiding deep frying and sweet and sour methods. Eating small and multiple meals can avoid overeating caused by hunger.

2. Increase physical activity

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 to maintain muscle mass. Increase non physical activity consumption in daily life, such as standing for work, walking for shopping, etc. Warm up and stretch before and after exercise to avoid joint injuries.

3. Regular sleep schedule

Ensure 7-8 hours of high-quality sleep every day, and avoid using electronic devices before bedtime. Establish a fixed schedule, especially to ensure that deep sleep periods are not disrupted. Proper exposure to sunlight during the day helps regulate melatonin secretion and improve sleep quality.

4. Control stress

Relieve stress through meditation, deep breathing, yoga, and other methods. Cultivate hobbies to shift attention and avoid emotional eating. If necessary, seek psychological counseling and learn skills to cope with menopausal emotional fluctuations.

5. Moderate supplementation of nutrients

Under the guidance of a doctor, vitamin D and calcium can be supplemented to prevent osteoporosis, and moderate intake of omega-3 fatty acids can help regulate metabolism. Avoid blindly taking weight loss products, and if you need to supplement with phytoestrogens, follow medical advice.

Menopausal weight loss requires establishing long-term health management awareness to avoid extreme dieting leading to malnutrition. It is recommended to lose no more than 5% of body weight per month and regularly monitor changes in body fat percentage and muscle mass. Pay attention to replenishing sufficient water and maintain a daily water intake of 1500-2000 milliliters. Maintaining a positive attitude and integrating a healthy lifestyle into daily life can not only help smooth out menopause, but also achieve scientific weight management. If there are obvious metabolic abnormalities or continuous weight gain, seek medical attention promptly to check thyroid function and hormone levels.