What to eat to lose weight during menopause

Menopausal weight gain can be controlled by adjusting dietary structure. It is recommended to eat moderate amounts of oats, broccoli, chicken breast, salmon, green tea, and other foods. You can also follow medical advice to use drugs such as orlistat, L-carnitine, metformin, liraglutide, acarbose, etc. Menopausal weight gain is related to changes in hormone levels and reduced metabolism, and requires a comprehensive intervention that combines exercise and lifestyle habits.

1. Food

1. Oats

Oats are rich in dietary fiber, which helps to slow down gastric emptying and increase satiety. The β - glucan it contains can regulate blood lipids and is suitable for menopausal women as a staple food to replace refined rice and flour. It is recommended to choose pure oatmeal without additives and pair it with low-fat milk or yogurt for consumption.

2. broccoli

broccoli contains sulforaphane and vitamin C, which have antioxidant effects and can help improve menopausal metabolic disorders. Its dietary fiber content is high and low in calories, suitable for steaming or blanching cooking, retaining nutrients while reducing oil intake.

3. Chicken breast

Chicken breast is a high-quality source of protein, with high protein content and low fat content, which helps maintain muscle mass. Menopausal women experience accelerated muscle loss, and moderate intake can increase basal metabolic rate. It is recommended to boil or grill the skin after peeling, and avoid high calorie cooking methods such as deep frying.

4. Salmon

Salmon is rich in Omega-3 fatty acids, which can regulate the body's inflammatory response and improve insulin sensitivity. The vitamin D it contains helps with calcium absorption and has a dual benefit in preventing menopausal osteoporosis. Consume 2-3 times a week, mainly by low-temperature frying and baking.

5. Green Tea

The tea polyphenols and catechins in green tea can promote fat oxidation, and moderate consumption can assist in metabolic regulation. Menopausal women can drink 2-3 cups of light green tea daily, which can not only replenish water but also avoid excessive caffeine intake. Avoid drinking on an empty stomach to prevent gastrointestinal irritation.

2. Drug

1. Orlistat

Orlistat is a gastrointestinal lipase inhibitor, suitable for obese patients with poor dietary control. This medicine can block some dietary fat absorption and should be used in conjunction with a low-fat diet. Adverse reactions such as fat diarrhea may occur, and individuals with abnormal liver function should use it with caution.

2. L-carnitine

L-carnitine participates in the process of fatty acid transport and has a certain improvement effect on menopausal metabolism. Clinically, it is often used as an auxiliary exercise for weight loss, and its effectiveness is limited when used alone. Patients with renal insufficiency need to adjust their dosage under the guidance of a doctor.

3. Metformin

Metformin can improve insulin resistance and has dual benefits for menopausal patients with abnormal glucose metabolism. Attention should be paid to the possibility of gastrointestinal discomfort, and long-term use should be monitored for vitamin B12 levels. Prohibited for patients with severe liver and kidney dysfunction.

4. Liraglutide

Liraglutide is a GLP-1 receptor agonist that can delay gastric emptying and increase satiety. Suitable for menopausal obese patients with a BMI exceeding 27, requiring subcutaneous injection for use. Common side effects include gastrointestinal reactions such as nausea and vomiting.

5. Acarbose

Acarbose indirectly helps with weight control by inhibiting carbohydrate breakdown and alleviating postprandial blood sugar fluctuations. During medication, there may be symptoms such as bloating and increased exhaust. It is recommended to gradually adapt from a small dosage.

Comprehensive measures should be taken for weight management during menopause. In addition to dietary adjustments, it is recommended to engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, etc., combined with strength training to maintain muscle mass. Maintain a regular schedule and avoid staying up late to worsen metabolic disorders. Regularly monitor indicators such as body fat percentage and waist circumference to avoid malnutrition caused by excessive dieting. If weight continues to increase or is accompanied by symptoms such as hot flashes and emotional fluctuations, timely medical attention should be sought from the endocrinology department for hormone level assessment. The main cooking method is steaming and stewing, reducing the intake of cooking oil and salt, and drinking no less than 1500 milliliters of water per day. Keeping a food diary can help identify unhealthy eating habits and gradually establish a sustainable and healthy lifestyle.