How to lose weight during menopause when gaining weight

Menopausal weight loss can be achieved through scientific methods such as adjusting dietary structure, increasing exercise, controlling emotional fluctuations, maintaining regular sleep patterns, and supplementing nutrients appropriately. Menopausal weight gain is closely related to factors such as decreased estrogen levels, decreased basal metabolic rate, and changes in fat distribution.

1. Adjust dietary structure

Reduce refined carbohydrate intake and replace white rice and flour with whole grains. Increase the proportion of high-quality protein and consume moderate amounts of soy products, fish, and poultry meat daily. Strictly control high sugar and high-fat snacks, increase the intake of dark vegetables and low sugar fruits. The main cooking method is steaming and stewing, avoiding deep frying, frying, and baking. Drink no less than 1500 milliliters of water per day, and consume green tea or Pu erh tea in moderation.

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 resistance training, perform 2-3 strength exercises targeting the major muscle groups per week. Increase daily activity and avoid prolonged sitting. Get up and move for 5 minutes every hour. The appropriate intensity of exercise is slight sweating and normal conversation to avoid excessive fatigue. You can choose soothing exercises such as Tai Chi and yoga to regulate your body and mind.

3. Control emotional fluctuations

Menopausal emotional fluctuations can easily lead to overeating, and stress can be relieved through mindfulness meditation. Cultivate hobbies to shift attention and reduce emotional eating. Ensuring sufficient sleep helps stabilize emotions, with a daily sleep time of no less than 7 hours. Appropriate social activities can improve psychological state and avoid overeating caused by loneliness. If necessary, seek professional psychological counseling.

4. Regular schedule

Establish a fixed schedule to avoid staying up late and disrupting metabolic rhythms. Waking up before 7am helps regulate cortisol secretion. Take a nap at noon, but not exceeding 30 minutes. Dinner time should not be too late, stop eating 3 hours before bedtime. Keep the bedroom environment dark and quiet, with room temperature controlled at 20-22 degrees Celsius. The fluctuation of weekend schedule should not exceed 2 hours.

5. Proper supplementation of nutrients

Under the guidance of a doctor, vitamin D and calcium can be supplemented to prevent osteoporosis. Moderate intake of soy isoflavones can help alleviate menopausal symptoms. Omega-3 fatty acids can improve lipid metabolism and are consumed 2-3 times a week by deep-sea fish. If necessary, check thyroid function to rule out metabolic abnormalities caused by hypothyroidism. Avoid blindly taking weight loss drugs or health supplements.

Menopausal weight loss should be gradual and should not exceed 3% of body weight per month. Regularly monitoring indicators such as waist circumference and body fat percentage is more meaningful than simply focusing on weight. Cultivating a long-term healthy lifestyle is more important than short-term dieting. If there are obvious symptoms such as hot flashes and insomnia, seek medical attention promptly. Maintain a positive and optimistic attitude. Menopause is a natural physiological transition stage for women, and scientific management can fully maintain a healthy body shape.