How to lose weight most effectively during menopause

Menopausal women need to adjust their diet and exercise habits in combination with hormonal changes, mainly through controlling calorie intake, increasing aerobic exercise, supplementing calcium, regulating sleep, and managing emotions.

1. Control calorie intake

Menopausal women experience a decrease in basal metabolic rate, resulting in a reduction of approximately 200 calories in daily calorie demand. It is recommended to adopt a high protein and low glycemic index diet, such as replacing refined rice and flour with miscellaneous grains, and choosing high-quality protein such as chicken breast and fish. The proportion of vegetables in each meal should not be less than half. To avoid high sugar and high-fat snacks, nuts can be included as a healthy snack, but daily intake should be controlled within 20 grams.

2. Increase aerobic exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. The calculation formula for maintaining heart rate within the range of 60% -70% of maximum heart rate during exercise is 220- age. Water sports have low joint pressure and are particularly suitable for people with a large body weight or joint discomfort. Warm up and stretch thoroughly before and after exercise to prevent sports injuries.

3. Calcium supplementation

The daily calcium intake should reach 1200 milligrams, which can be supplemented by a combination of 300 milliliters of low-fat milk, 100 grams of tofu, and dark green vegetables. Vitamin D is supplemented with 400-800IU daily to promote calcium absorption, and sun exposure for 15 minutes before 10am can also help to synthesize vitamin D. Those who are lactose intolerant can choose sugar free yogurt or calcium fortified soybean milk.

4. Adjust sleep

Ensure 7-8 hours of sleep per day and avoid using electronic devices 2 hours before bedtime. Keep the bedroom temperature between 18-22 degrees Celsius and choose breathable cotton bedding. At night, if you experience hot flashes and sweat, you can wear moisture wicking pajamas and prepare a cold water towel at the bedside. Short term insomnia can be treated with sour jujube seed tea, while long-term insomnia requires medical evaluation of the necessity of hormone replacement therapy.

5. Managing Emotions

Relieves anxiety through mindfulness meditation, horticultural therapy, and other methods. Perform yoga or tai chi three times a week to regulate autonomic nervous system function. Establish a social support network and participate in interest groups to divert attention. When there is significant emotional fluctuation, an emotional diary can be recorded to identify triggering factors and develop coping strategies.

Menopausal weight loss requires establishing a long-term health management plan and regularly monitoring changes in body fat percentage and waist circumference. Pay attention to supplementing soy isoflavones, B vitamins and other nutrients in diet, and adjust the intensity of exercise plan according to physical fitness. During the plateau period, intermittent fasting or adjusting exercise patterns can be attempted, but under the guidance of a nutritionist. Maintain a positive attitude and set a weight loss goal of no more than 3% of body weight per month to avoid rapid weight loss leading to muscle loss and further metabolic decline.