The best weight loss method for women after the age of 35

Female weight loss after the age of 35 can be achieved through adjusting dietary structure, regular exercise, improving sleep, controlling stress, medical intervention, and other methods. The decrease in metabolic rate and hormonal changes are the main reasons for the difficulty in weight loss during this stage.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and increase the proportion of high-quality protein and dietary fiber. One third of the daily staple food should be coarse grains, and low-fat and high protein foods such as chicken breast, fish, and soy products should be chosen. The main cooking method is steaming and boiling, avoiding fried foods. Moderate consumption of dark vegetables such as broccoli and spinach is recommended, as their rich vitamins and minerals help maintain metabolic function.

2. Regular Exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling, combined with resistance training twice a week. Muscle mass decreases by 3-8% every decade, and strength training can effectively improve basal metabolic rate. HIIT interval training has a significant effect on improving insulin sensitivity, but it needs to be gradually improved according to physical condition.

3. Improve Sleep

Ensure 7-8 hours of high-quality sleep per day. Lack of sleep can lead to a 20% decrease in leptin levels and a 15% increase in ghrelin levels. Establish a fixed sleep schedule and avoid using electronic devices one hour before bedtime. Patients with sleep apnea syndrome need timely treatment, and the incidence rate of this condition can reach 9% in women over 35 years old.

4. Control Stress

Long term stress can cause sustained high cortisol levels and promote abdominal fat accumulation. Stress can be reduced through mindfulness meditation, yoga, and other methods. Practicing deep breathing for 15 minutes daily can lower stress hormones by 17%. Social support and psychological counseling have an improving effect on emotional eating.

V. Medical Intervention

Diseases such as hypothyroidism and polycystic ovary syndrome require medication regulation. Metformin sustained-release tablets can improve insulin resistance, while levothyroxine sodium tablets are suitable for patients with hypothyroidism. gastrointestinal weight loss surgery is only suitable for individuals with a BMI exceeding 32.5 and concomitant metabolic disorders, and strict evaluation of surgical indications is required.

It is recommended to drink 1500-2000 milliliters of water daily and avoid sugary drinks. Regularly monitor changes in body fat percentage and waist circumference. Women with waist circumference exceeding 85 centimeters should be alert to the risk of metabolic syndrome. The recommended weight loss rate is 2-4 kilograms per month, as rapid weight loss may lead to muscle loss and skin sagging. When encountering a plateau period, you can adjust your exercise plan or consult a nutritionist, and avoid taking weight loss drugs on your own. Maintain a positive attitude and transform a healthy lifestyle into long-term habits rather than short-term dieting.