What are the weight loss methods after menopause

After menopause, weight loss can be achieved through adjusting dietary structure, regular exercise, psychological adjustment, traditional Chinese medicine regulation, and medication assistance. After menopause, estrogen levels decrease, metabolic rate decreases, and fat accumulation is more likely to occur.

1. Adjust dietary structure

Reduce intake of refined carbohydrates and saturated fats, increase high-quality protein and dietary fiber. Daily staple foods can include coarse grains such as oats and brown rice, paired with dark vegetables such as broccoli and spinach. Moderate consumption of low-fat and high protein foods such as salmon and chicken breast, avoiding fried foods and desserts. Pay attention to controlling total calorie intake and maintain a regular three meal diet.

2. Regular Exercise

It is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. It can be combined with resistance training, 2-3 times a week for 20-30 minutes each time, using elastic bands or small dumbbells to exercise the main muscle groups. Warm up and stretch before and after exercise, gradually increasing the intensity. Water sports have low joint pressure and are suitable for overweight individuals.

3. Psychological adjustment

Menopausal emotional fluctuations may affect weight loss outcomes, and stress can be relieved through mindfulness meditation and deep breathing exercises. Establish a weight loss diary to record diet and exercise, and set reasonable goals. Participate in social activities or interest groups to gain support from family and friends. Ensure sufficient sleep, 7-8 hours a day, and avoid staying up late.

4. Traditional Chinese Medicine Regulation

Traditional Chinese Medicine believes that menopausal obesity is mostly caused by spleen and kidney deficiency, and can be treated with spleen strengthening and dampness dispelling formulas under the guidance of a physician, such as modified Shenling Baizhu Powder. Acupoint massage can choose acupoints such as Zusanli and Sanyinjiao, and press for 5-10 minutes daily. Moxibustion at acupoints such as Guan Yuan and Qi Hai, 2-3 times a week, for 15-20 minutes each time. Drinking tea drinks such as lotus leaves and hawthorn can help reduce fat.

5. Medication Assistance

Severe obesity can be treated with medication such as Orlistat capsules according to medical advice, and should be accompanied by diet and exercise. Hormone replacement therapy needs to be evaluated by a specialist before use. Avoid taking weight loss tea or laxatives on your own. Regularly monitor changes in weight, waist circumference, and body fat percentage, and recheck liver and kidney function if necessary.

Weight loss after menopause should be maintained for a long time to avoid rapid weight loss. Drink 1500-2000 milliliters of water daily, choose stairs instead of elevators to increase daily activity. Cooking is done using steaming and boiling methods to reduce dining out. Regularly conduct bone density checks to prevent osteoporosis. If you experience palpitations, dizziness, or other discomfort, seek medical attention promptly and do not excessively diet.