Methods to prevent abdominal weight gain during menopause

Preventing abdominal weight gain during menopause can be achieved through adjusting dietary structure, regular exercise, managing stress, ensuring sleep, and regular physical examinations. Menopausal women are prone to fat accumulation due to hormonal changes and require comprehensive intervention to maintain a healthy weight.

1. Adjusting dietary structure

Increasing the intake of high-quality protein and dietary fiber, such as fish, beans, and whole grains, can help enhance satiety and promote metabolism. Reduce refined sugar and high-fat foods to avoid visceral fat accumulation. Eat small meals multiple times a day to stabilize blood sugar levels and reduce the likelihood of overeating.

2. Regular Exercise

Combining aerobic exercise with strength training every week, such as brisk walking, swimming, or dumbbell exercises, can increase basal metabolic rate and reduce abdominal fat. It is recommended to exercise for no less than 150 minutes per week, and it is easier to stick to it by completing it in batches.

3. Managing stress

Long term stress can increase cortisol levels and promote fat accumulation in the abdomen. Stress can be relieved through meditation, yoga, or deep breathing exercises, and seeking psychological counseling support if necessary. Maintaining emotional stability can help with weight control.

4. Ensure Sleep

7-8 hours of high-quality sleep per day can regulate the balance of leptin and ghrelin, avoiding overeating caused by insufficient sleep. Reduce blue light exposure before bedtime, keep the bedroom environment dark and quiet, and improve sleep quality.

5. Regular Physical Examination

Menopausal women should have their hormone levels, blood lipids, and bone density checked annually to promptly detect issues such as hypothyroidism or insulin resistance. Doctors can prescribe hormone replacement therapy or nutritional supplementation recommendations based on individual conditions to prevent obesity in a targeted manner. Menopausal abdominal weight gain is directly related to a decrease in estrogen levels, but lifestyle interventions can effectively improve it. Pay attention to controlling total calories in daily diet and choose low glycemic index foods such as oats and green leafy vegetables; Exercise should be done gradually to avoid joint injuries; Simultaneously supplementing calcium and vitamin D to prevent osteoporosis. If weight continues to increase or accompanied by symptoms such as hot flashes and insomnia, it is recommended to seek medical attention as soon as possible to assess whether medical intervention is needed.