How to reduce abdominal fat during menopause

Menopausal abdominal fat can be reduced by adjusting dietary structure, increasing aerobic exercise, strengthening core training, improving sleep quality, and controlling stress levels. The decrease in estrogen levels during menopause can lead to fat accumulation in the abdomen, requiring comprehensive intervention measures.

1. Adjust dietary structure

Reduce refined carbohydrates intake and replace white rice and flour with whole grains. Increase the proportion of high-quality protein such as fish, shrimp, and soy products, and ensure daily intake of dark vegetables. Avoid trans fatty acids and use healthy oils such as olive oil for cooking. Moderate supplementation of calcium and vitamin D can help regulate metabolism.

2. Increase aerobic exercise

Engage in aerobic activities such as brisk walking, swimming, or cycling every week. Each session lasts for more than 30 minutes, with the heart rate maintained at 60% -70% of the maximum heart rate. Aerobic exercise can effectively burn visceral fat and improve insulin sensitivity. It is recommended to start gradually from low intensity to avoid joint damage.

3. Strengthen core training

Strengthen the transverse abdominal muscle through movements such as plank support and supine leg lifting. Perform 3 core training sessions per week, each lasting 15-20 minutes. Core muscle group enhancement can improve body posture and increase basal metabolic rate. Pay attention to breathing rhythm during training to avoid holding your breath and causing high blood pressure.

4. Improve sleep quality

Keep the bedroom temperature appropriate and avoid using electronic devices before bedtime. Reduced melatonin secretion is a common problem during menopause, and meditation or warm water baths can be tried to aid sleep. Adequate sleep helps regulate levels of leptin and ghrelin, reducing nighttime appetite.

5. Control stress levels

Elevated cortisol promotes abdominal fat accumulation. Stress can be relieved through yoga, deep breathing, and other methods. Cultivate hobbies to shift attention and avoid emotional eating. Seek professional psychological support when necessary and maintain a stable mindset. Menopausal weight loss requires establishing long-term healthy habits and avoiding extreme dieting. It is recommended to record diet and exercise, and regularly monitor changes in waist circumference. Pay attention to supplementing plant estrogens such as soy isoflavones, but avoid excessive amounts. If symptoms such as hot flashes and insomnia worsen, timely medical attention should be sought to evaluate the necessity of hormone replacement therapy. Maintaining a regular schedule and actively socializing can help smooth out physiological changes during menopause.