How to lose weight most effectively for menopausal women

Menopausal women can scientifically lose weight by adjusting their diet structure, increasing aerobic exercise, supplementing calcium, controlling emotional stress, and maintaining a regular sleep schedule. Menopausal obesity is mainly related to factors such as decreased estrogen levels, decreased basal metabolic rate, and accelerated muscle loss.

1. Adjust dietary structure

Reduce refined carbohydrates intake and replace some staple foods with whole grains such as brown rice and oats. Increase the intake of high-quality protein and choose low-fat and high protein foods such as fish, shrimp, and soy products. Ensure a daily intake of 500 grams of dark vegetables, supplement with dietary fiber and phytoestrogens. The main cooking method is steaming and stewing, avoiding fried foods.

2. Increase aerobic exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. During exercise, the heart rate is maintained within the range of 60% -70% of the maximum heart rate. It can be combined with resistance training to prevent muscle loss, using elastic bands or small dumbbells to exercise 2-3 times a week. Warm up and stretch before and after exercise to avoid joint injuries.

3. Calcium supplementation

Daily intake of 1000-1200 milligrams of calcium, supplemented by foods such as milk, cheese, tofu, etc. At the same time, pay attention to supplementing with vitamin D to promote calcium absorption. Avoid high salt diets that lead to calcium loss and limit the intake of pickled foods. Calcium supplements can be taken under the guidance of a doctor if necessary, but it is important to avoid excessive supplementation.

4. Control emotional stress

Relieve stress through meditation, deep breathing, and other methods, and avoid emotional eating. Ensure adequate sleep and avoid drinking caffeinated beverages before bedtime. Cultivate hobbies and interests to shift attention and reduce anxiety. If necessary, seek professional psychological counseling to improve emotional problems caused by hormonal fluctuations.

5. Regular sleep schedule

Set a fixed daily schedule to ensure 7-8 hours of sleep. Avoid staying up late and disrupting leptin secretion. Dinner time should not be too late, stop eating 3 hours before bedtime. Proper exposure to sunlight in the morning can regulate the biological clock and help maintain normal metabolic rhythms. Establish regular bowel habits to prevent constipation from affecting weight loss.

Menopausal weight loss should be gradual, and the monthly weight loss should not exceed 5% of the body weight. Drink green tea, soybean milk and other drinks everyday to help regulate endocrine. Regularly monitor changes in bone density and body fat percentage to avoid excessive weight loss leading to osteoporosis. If severe symptoms such as hot flashes and insomnia occur, timely medical attention should be sought for hormone level testing. Maintain a positive attitude and consider a healthy lifestyle as a long-term habit rather than a short-term weight loss measure.