How do women lose weight during menopause? Many people have to sit at their desks and computers every day because they have to support their families. It is precisely because of the long working posture that many women now have small bellies before giving birth. How do women lose weight during menopause?
How do women lose weight during menopause 1 What are the causes of abdominal obesity during menopause?
Menopause is a transitional stage in which women's fertility rate is declining. During this period, women are prone to different degrees of obesity because of their relatively stable life, reduced family burden and changes in endocrine.
Ordinary obesity, fat is usually evenly distributed throughout the body. Obesity in menopause is often the redistribution of hip fat to the abdomen, which increases the fat around the abdomen and leads to the change of female body shape from pear-shaped to apple-shaped (centripetal obesity).
The study found that after the last menstrual cycle, women's waist circumference will change significantly. At present, it is recognized that waist circumference is the simplest and practical index to measure the degree of abdominal fat accumulation (that is, central obesity).
How do women lose weight during menopause?
Reduce total heat
Menopausal women's metabolism is slow, their body functions are obviously aging, and the calories needed by the body are greatly reduced. If they still consume calories as they did when they were young, it is easy to cause fat accumulation. Therefore, after entering menopause, it is necessary to reduce the total calories of the diet, especially the intake of high-fat foods, so as to avoid adding extra calories to the body.
Eat low-fat and high-fiber food
Menopausal women should maintain a low-fat diet, reduce fat, cream cakes and other foods, and eat more high-fiber foods, such as cereals, beans and potatoes.
Eat less meat and more vegetables.
The older you get, the metabolic function of your body will gradually decline. Menopause should be supplemented with some high-quality protein, such as lean meat, eggs, low-fat milk and fish. Eating more fresh vegetables and fruits is low in calories and can absorb vitamins and minerals, which is of great help to lose weight.
Pay attention to cooking methods
Eating more fresh fruits and vegetables is undoubtedly helpful to lose weight, but at the same time, we should also pay attention to the cooking methods of food, reduce the use of animal oil, insist on cooking with vegetable oil, pay attention to less oil, less salt and less spicy, and try to steam, cook and stew as much as possible.
How do women prevent menopause from getting fat?
1, a reasonable and balanced diet
Menopausal women should pay attention to a reasonable diet, balanced nutrition, no partial eclipse, proper calorie restriction, and no overeating, especially high-fat and high-sugar foods.
2. Appropriate physical exercise
Exercise has a good effect on regulating and maintaining the balance of physiological functions, and it is also the most effective way to avoid obesity. But the way of exercise varies from person to person, and you should choose according to your own physique. Boxing, walking and doing exercises are all good exercises.
3. Pay attention to mental health.
Menopausal women's mood fluctuates greatly, and they are easy to be negative, depressed or impatient. It is suggested to relax, take part in more activities for the elderly, divert attention, eliminate ideological concerns and maintain an optimistic and cheerful mood.
What should women eat during menopause?
First, fat intake. Because of the decrease of hormone secretion, the feeding center of menopausal women is unbalanced, and because of the decrease of activity, the heat energy consumed in the body is also reduced, which leads to excess heat and induces obesity. Obesity is a relatively obvious sign of menopause.
Second, eat more green leafy vegetables and miscellaneous grains. Green leafy vegetables are rich in vitamins, which can effectively supplement the deficiency of vitamins in the body. Especially foods rich in B vitamins, such as tomatoes, onions, garlic, lotus roots, day lilies, black fungus, carrots, amaranth, celery, spinach, peaches, apricots, red dates, etc., also contain folic acid, vitamins C and A.
Third, eat more foods high in calcium. Menopausal women are prone to osteoporosis due to the decrease of estrogen level, and they are prone to calcium deficiency, fractures and other diseases if they are not careful. So we often eat foods with high calcium content, such as milk, tofu, dried tofu, soybean milk, tofu and other bean products, as well as various fish and seaweed foods.
How to tighten and distort the thin abdomen of female menopause 2?
Once you get used to sit-ups, you will find it much easier to repeat the same action, but don't give up, not only increase the number of times, but also try to do different actions. Put your hands on your ears, use the strength of your abdomen (not your back or shoulders) to raise yourself, and then slowly twist your body. Try touching the knee with the elbow on the other side, that is, the right elbow touches the left knee and returns to the starting position. Repeat 10- 15 times on each side.
dance
All kinds of dances are excellent ways to burn fat and calories, which can consume about 400 calories per hour. At the same time, dancing is also a good way to exercise the waist, especially salsa and belly dancing.
Replace your chair with a fitness ball.
You may think it's silly to do this, but sitting on a fitness ball and watching TV really helps to speed up abdominal metabolism. Because to sit on the ball all the time, you must use your muscles, especially your abdominal muscles.
Reverse curl
If you find sit-ups difficult, you can try reverse curling. First, lie on the ground and put your hands at your sides. Lift your ass with your abdominal muscles and keep your arms and shoulders on the floor all the time. Hold this action for a few seconds, then return to the original position and repeat 15-20 times.
yoga
Yoga is not just for celebrities. Anyone can learn and do. The breathing method involved in yoga can help you adjust your breathing and create a flat and charming abdomen!
Check your posture.
In order to keep your abdomen flat, you need to keep your back straight, because this action also needs the support of your waist muscles. Therefore, when standing, tighten the back and abdominal muscles.
sit-up
You may have heard that sit-ups can lose weight. In fact, sit-ups can really help fight and relax. Although you won't see the change immediately, if you insist on doing 10- 15 sit-ups every day, you will see the change slowly. When doing this action, don't hold your head with your hands, but hold your ears, so you don't need to tighten your neck or back to avoid muscle strain.