How to reduce belly size in menopausal women

Menopausal women with a large belly can lose weight by adjusting their diet, increasing their exercise, and improving their lifestyle habits. The main influencing factors include changes in hormone levels, decreased metabolic rate, muscle loss, stressful eating, and poor sleep quality.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and saturated fats, and increase the proportion of high-quality protein and dietary fiber. Choose whole grains instead of white rice and flour, cook with olive oil instead of animal fats, and ensure daily intake of appropriate soy products and deep-sea fish. Control your dinner intake and avoid high salt and high sugar snacks.

2. Increase physical activity

Combine aerobic exercise with resistance training every week, with aerobic exercises such as brisk walking and swimming lasting for more than 30 minutes each time, combined with strength training such as squats and plank support. The intensity of exercise should be gradually increased from 3 times a week to 5 times, and attention should be paid to sufficient warm-up and stretching before and after exercise.

3. Improve lifestyle habits

Establish a regular sleep schedule to ensure 7-8 hours of high-quality sleep every day. Relieve stress and avoid emotional eating through meditation, deep breathing, and other methods. Reduce sedentary time, get up and move for 5 minutes every hour, and choose ways to increase activity such as climbing stairs in daily life.

4. Hormone level regulation

Menopausal estrogen decline can lead to fat accumulation in the abdomen. Under the guidance of a doctor, plant estrogen supplementation or hormone replacement therapy can be considered. At the same time, increase the intake of natural estrogen foods such as soybean isoflavones, such as soybean milk, tofu and other soybean products.

5. Metabolic function maintenance

Supplementing with vitamin D and calcium helps maintain basal metabolic rate, and moderate consumption of dairy products and green leafy vegetables. You can consult a nutritionist to develop a personalized dietary plan, and if necessary, use metabolic regulating drugs under the guidance of a doctor, but it needs to be accompanied by lifestyle interventions.

Menopausal weight loss is important to avoid extreme dieting. It is recommended to record daily diet and exercise, and regularly monitor changes in waist circumference and body fat percentage. Cooking methods often use steaming and stewing, with less oil and salt, and drinking no less than 1500 milliliters of water per day. Maintain a positive attitude, set weight loss goals that are realistic, and avoid losing weight too quickly every week. If there is persistent fatigue, palpitations or other discomfort, seek medical attention promptly to check thyroid function and blood sugar levels. Long term adherence to a healthy lifestyle can not only improve abdominal obesity, but also reduce the risk of cardiovascular disease and diabetes.