I gained weight during menopause! Drink more soy milk to lose weight quickly?

After women have passed their golden years, they gradually enter the "menopause" stage of their lives. In addition to the common uncomfortable symptoms such as hot flashes, night sweats, palpitations, insomnia, etc., "weight gain" is what most menopausal women hate! How can I continue to maintain a good body shape? Does drinking more soy milk help? Let’s hear what the nutritionist says!

Ovarian function declines, basal metabolic rate decreases, women are prone to obesity during menopause

Chen Xinghui, deputy director of the Nutrition Department of Chiayi St. Martin's Hospital, said that the causes of obesity are very complex, including excessive eating, lack of activity, slower basal metabolism, and the influence of genes, hormones, neuropeptides, or neurotransmitters, all of which may lead to a physique prone to obesity. In addition, psychological factors such as depression, anger, worry, excitement, or concern about one's own appearance; social environmental factors such as climate change, eating out culture, changes in social lifestyle, etc., will also affect eating behavior and lead to abnormal weight.

Women's weight gain during menopause is mainly related to ovarian dysfunction and a decrease in basal metabolic rate.

Among them, women's weight gain during menopause is mainly related to ovarian function decline and decreased basal metabolic rate. As we age, our ovarian function gradually declines, estrogen secretion decreases, and the body's basal metabolic rate gradually decreases. If we do not change our original food intake, our weight will tend to increase slowly, and in the long run, it will increase the risk of high blood pressure and cardiovascular disease.

What is the ideal weight? Simple formula to teach you how to calculate!

However, if you feel your waistline is getting bigger or your face is getting puffier, it doesn’t necessarily mean you are “too fat”; it could just be that you are too thin! So, how do you know your ideal weight? Wang Xiaomei, a nutritionist at St. Martin's Hospital, recommends measuring your height first and then applying the following formula to easily calculate your ideal weight range. If you are overweight, it is recommended to formulate and implement a weight loss strategy as soon as possible.

[Simple calculation formula for ideal weight]: 22×height (m)×height (m), and then multiply the calculated weight by 0.9 and 1.1 respectively to get the individual's ideal weight range.

[Example]: Woman A is 160 cm tall. She applies the formula 22×1.6×1.6 to obtain a basic weight of 56.32 kg. She then multiplies it by 0.9 and 1.1 respectively, and finally obtains 50.688 kg to 61.952 kg. This range is the ideal weight range for an individual.

Daily dietary guidelines for Chinese people. (Photo taken from the National Health Administration's Daily Dietary Guidelines)

Stay slim and lose weight healthily during menopause

For the sake of good body shape and health, overweight menopausal women need to control their weight carefully. According to the literature, a 5% to 10% reduction in body weight can effectively lower blood pressure, blood sugar and blood fat. However, nutritionists remind us that middle-aged women should avoid taking improper means to lose weight and avoid gaining weight again, as they may make their complexion worse due to unbalanced nutrition.

Good living habits are the most important principle for healthy weight loss. In addition to getting enough sleep, exercising regularly, and maintaining a happy mood, menopausal women must also establish a correct eating pattern. Nutritionist Wang Xiaomei said that regular exercise habits can help maintain body shape, increase body metabolism, prevent the occurrence of cardiovascular disease and other chronic diseases, and also adjust the endocrine system, make people feel happy, and reduce negative emotions.

Soy milk has become a popular product for weight loss nowadays due to its high fiber, low calories, satiety, and high protein.

Drinking more soy milk helps you lose weight? Make good use of the "diet replacement concept"

As for diet, it is recommended to refer to the principle of balanced intake of six major food categories of the National Health Administration of the Ministry of Health and Welfare. It is particularly important to note that soybeans and soy products contain isoflavones. Although they can replenish the estrogen lost during menopause, and because of their high protein, high fiber, low calories, and high satiety properties, they have become the main source of ingredients for the current "soy milk weight loss method." However, nutritionist Wang Xiaomei still does not recommend increasing the intake of a single ingredient in large quantities. As long as part of the meat in "bean, fish, meat, and egg foods" is replaced with bean foods in the daily diet , a balanced diet is the key to controlling weight.

In addition, quitting smoking and drinking, and avoiding excessive intake of caffeinated beverages such as tea and coffee can prevent aggravation of menopausal hot flashes, night sweats, insomnia and other symptoms, and allow the body to absorb calcium and iron normally to maintain health.