How to reduce abdominal obesity after menopause

Postmenopausal abdominal obesity can be improved by adjusting dietary structure, increasing aerobic exercise, strength training, controlling stress, and maintaining regular sleep patterns. Abdominal fat accumulation is mainly related to factors such as decreased estrogen levels, decreased metabolic rate, and decreased muscle mass.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and saturated fats, and increase the proportion of high-quality protein and dietary fiber. It is recommended to choose low glycemic index foods such as whole grains, beans, and broccoli, and consume deep-sea fish in moderation to supplement unsaturated fatty acids. Avoid high sugar and high salt processed foods and adopt a small and frequent meal pattern to stabilize blood sugar levels.

2. Increase aerobic exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Maintaining a heart rate between 60% and 70% of the maximum heart rate during exercise for at least 30 minutes is necessary to effectively mobilize abdominal fat for energy supply. Water sports have lower joint pressure and are suitable for overweight individuals.

3. Strength training

Resistance training 2-3 times a week can increase muscle mass and improve basal metabolic rate. Focus on exercising the core muscle group and lower limb major muscle group, such as compound movements such as plank support and squats. The effect can be achieved by using elastic bands or self weight training, without excessive pursuit of equipment weight.

4. Control Stress

Long term stress can lead to an increase in cortisol levels and promote visceral fat accumulation. Stress can be relieved through mindfulness meditation, breathing exercises, and other methods to ensure 7-8 hours of high-quality sleep every day. Avoid using electronic devices before bedtime and create a dark and quiet sleeping environment.

5. Regular schedule

Establishing a fixed schedule helps regulate the biological clock and hormone secretion. Avoid staying up late and reversing day and night. Exposure to sunlight in the morning can help adjust the circadian rhythm. Exercise appropriately after meals instead of immediately resting to avoid fat accumulation in the abdomen. Menopausal women need to gradually lose weight, and it is recommended to lose no more than 5% of their body weight per month. In addition to the above methods, calcium and vitamin D can be supplemented appropriately to prevent osteoporosis, and changes in waist circumference and body fat percentage can be monitored regularly. If chronic diseases such as hypertension or diabetes are combined, personalized programs should be developed under the guidance of doctors. Maintaining a positive attitude and transforming a healthy lifestyle into long-term habits is the key to weight control.