What should I do if my belly gets bigger during menopause

Menopausal belly enlargement can be improved by adjusting diet, increasing exercise, regulating hormones, psychological adjustment, medical intervention, and other methods. The accumulation of abdominal fat during menopause is usually related to hormonal changes, reduced metabolism, increased stress, lack of exercise, genetic factors, and other factors.

1. Adjust diet

Reduce the intake of refined carbohydrates and high sugar foods, and increase the proportion of dietary fiber and high-quality protein. Eat more natural foods such as whole grains, vegetables, fruits, beans, nuts, etc., and control total calorie intake. Avoiding high calorie and low nutrient foods such as fried foods, desserts, and sugary drinks can help reduce visceral fat accumulation.

2. Increase Exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, cycling, etc. Combining strength training such as squats, plank support, etc., 2-3 times a week. Exercise can increase basal metabolic rate, promote fat burning, and particularly help reduce abdominal fat. Start gradually from low intensity to avoid sports injuries.

3. Regulating Hormones

Under the guidance of a doctor, hormone replacement therapy should be considered. Supplementing with estrogen may help improve fat distribution. Soy isoflavones and other plant-based estrogenic foods can be consumed in moderation. Avoid taking hormone drugs on your own. Professional doctors should evaluate the risks and benefits. Regularly monitor hormone levels and physical indicators.

4. Psychological adjustment

Menopausal emotional fluctuations and stress can increase cortisol secretion and promote abdominal fat accumulation. Practice stress relieving techniques such as mindfulness meditation and deep breathing. Ensure sufficient sleep and establish a regular schedule. Seeking family support or joining mutual aid groups to alleviate the impact of psychological stress on weight.

5. Medical Intervention

For individuals with severe obesity or metabolic abnormalities, doctors may recommend medication such as metformin. In rare cases, consider weight loss surgery. Relevant examinations need to be improved to exclude pathological obesity such as hypothyroidism and Cushing's syndrome. Regularly monitor indicators such as blood pressure, blood glucose, and blood lipids. Menopausal abdominal obesity requires comprehensive management, and establishing a healthy lifestyle is key. Ensure 7-8 hours of high-quality sleep every day and avoid staying up late. Reduce sedentary time and get up and move every hour. Cooking should be done using healthy methods such as steaming and stewing, with less oil and salt. Maintain a positive and optimistic attitude, and accept the natural process of physical changes. Record diet and exercise habits, gradually establish sustainable health habits. If weight continues to increase or accompanied by other discomfort symptoms, timely medical examination should be sought.