How to lose weight during menopause

Once women enter menopause, their body metabolism will slow down, so they will easily gain weight. If you want to lose weight during menopause, diet control alone is not enough. You also need to combine it with proper exercise. At the same time, you must maintain a good mood. After all, if you are in a bad mood, it is easy to overeat. Only when these three aspects work together can good weight loss results be achieved.

Obesity can be divided into two categories: simple obesity and secondary obesity. Simple obesity has no clear cause and may be related to factors such as genetics, diet and exercise habits. Medically, it can also be called primary obesity. Among all obesity, more than 99% is simple obesity. The exact pathogenesis of this obesity is still unclear. Any factor that can cause energy intake to exceed energy expenditure may cause simple obesity. These factors include age, overeating, insufficient physical activity, socio-psychological factors, genetic factors, and adipose tissue characteristics.

First of all, you should control your diet, limit the total energy intake to 1000-1500kcal/day, reduce fat intake, and fat intake should be 25%-35% of total energy. The diet should be rich in fruits and vegetables, dietary fiber; use lean meat and plant protein as protein sources. The weight loss diet should contain sufficient high-quality protein. In addition to supplementing the necessary nutrients, it also needs to supplement the necessary vitamins, minerals and sufficient water. You also need to change your eating habits and chew your food slowly. This can slow down the absorption of nutrients and control energy intake. The dietary control goal is to control weight loss to about 0.5 to 1 kg per month, and a weight loss of 7-8% in 6 months. It is best for obese patients to develop a strict diet plan under the guidance of a specialized nutritionist.

During exercise, muscle tissue's utilization of fatty acids and glucose increases significantly, so that excess sugar can only be used for energy and cannot be converted into fat and stored. At the same time, as energy consumption increases, stored adipose tissue is "mobilized" to burn for energy, and the fat cells in the body shrink, thereby reducing the formation and accumulation of fat. This can achieve the goal of losing weight. Weight loss exercises must emphasize scientificity, rationality and individualization, and the appropriate amount and degree of exercise should be mastered according to one's own characteristics.