How to reduce abdominal obesity during menopause in women

Female menopausal abdominal obesity can be improved by adjusting dietary structure, increasing aerobic exercise, strengthening core training, controlling stress hormones, supplementing with plant estrogens, and other methods. The decrease in estrogen levels during menopause can lead to fat accumulation in the abdomen, and targeted intervention measures need to be taken.

1. Adjust dietary structure

Reduce refined carbohydrates intake and replace white rice and flour with whole grains. Increase the proportion of high-quality protein and consume sufficient amounts of soy products and deep-sea fish daily. Control the calorie intake of dinner and avoid high salt and high-fat late night snacks. Moderate supplementation of unsaturated fatty acids in nuts and olive oil can help regulate blood lipid metabolism. Pay attention to supplementing calcium and vitamin D to prevent osteoporosis.

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 within the range of 60% -70% of the maximum heart rate. Warm up and stretch before and after exercise to avoid joint injuries. It is recommended to choose morning exercise, which can help improve the basal metabolic rate throughout the day. Can be used in conjunction with a pedometer to set a daily target of 10000 steps.

3. Strengthen core training

Strengthen the transverse abdominal muscle through movements such as plank support and supine leg lifting. Perform resistance training three times a week, using elastic bands or small dumbbells to exercise the core muscle group. The boat and bridge styles in yoga can improve abdominal relaxation. During training, one should maintain a normal breathing rhythm to avoid holding their breath and causing an increase in blood pressure. Pay attention to gradually avoiding muscle strains.

4. Control stress hormone

Elevated cortisol promotes abdominal fat accumulation. Ensure 7 hours of high-quality sleep and avoid using electronic devices before bedtime. Practice diaphragmatic breathing and mindfulness meditation to alleviate anxiety. Properly supplementing B vitamins and magnesium elements to stabilize the nervous system. Cultivate hobbies to shift attention and reduce emotional eating.

5. Supplementing with phytoestrogens

Daily consumption of foods rich in lignans such as flaxseed and kudzu root. The isoflavones in soybean milk and tofu help regulate endocrine. Angelica sinensis, wolfberry and other medicinal and edible materials can be used in combination. Please note that the daily intake of soy products should not exceed 50 grams of dry weight. It is not recommended to take estrogen based health supplements on your own. Menopausal women need to establish a long-term health management plan to reduce belly fat and avoid metabolic disorders caused by rapid dieting. Regularly monitor changes in waist circumference and body fat percentage, and exclude organic diseases through gynecological examinations. Maintain a regular daily routine and a positive mindset, and receive appropriate exposure to sunlight to promote calcium absorption. Keeping a diet and exercise diary can help establish self-discipline habits, and if necessary, seek professional nutritionists to develop personalized plans.