How to lose weight during menopause? Nutritionist: The key is this trick...

Woman! Do you know what the "golden cross line" of slim and fat is? Just "do this" and you can defeat body fat!

"When I was young, I could eat whatever I wanted and never gain weight. How come now I gain weight even if I drink water?" Aunt Lin, who was sitting in the bathroom, sighed deeply. "I've gained five kilograms in half a year!"

I cleared my throat and decided to ask five questions to establish my diagnosis.

"Auntie, you eat very little, but your weight is increasing instead of decreasing?" Yes!

"When you're young, your butt and thighs are all fat, but when you get older, your belly is all fat." Right!

"I didn't exercise before, and I relied on eating less or taking medicine to lose weight." Yes!

"If you don't like sunbathing when you are young, you will often get leg cramps when you get older." Yes!

"I haven't had my period for several months! My body is often so hot that I sweat, but my hands and feet are cold?" Yes!

I patted my aunt on the shoulder and welcomed her to become a member of the "menopausal obesity syndrome group".

What is "menopausal obesity"? According to "ACSMs Health & Fitness Journal", when women enter menopause, their hormones change, leading to a series of changes in their bodies.

For example, muscles, which are known as the "key to weight loss," will decline significantly after menopause. In addition, "fat redistribution" - fat moves from the thighs and buttocks to the abdomen, which is very close to the heart, greatly increases the risk of women suffering from diabetes, high blood pressure and cardiovascular diseases after menopause.

"Should I eat even less?" Aunt Lin said, "But Chinese medicine and acupuncture don't seem to be effective..." I shook my head. Trying to lose weight by eating less will only cause your muscle mass to decrease faster, creating a vicious cycle.

"Auntie, there is only one way to change the current situation - exercise!"

"But I usually have the habit of taking a walk. I go to the market in the morning and take out the trash in the evening!"

The journal points out that the key to exercise is not the "quantity" but the "mode of exercise"; for example, "brisk walking or climbing stairs for 15 minutes" is far greater than "slow walking or strolling for an hour." And it is necessary to combine some resistance and weight-bearing exercises to truly achieve the effect of "building muscle".

Why choose "resistance and weight-bearing exercise"? This is related to another major problem after menopause - "osteoporosis". Studies have shown that engaging in high-intensity exercise classes combined with sun exposure to increase vitamin D can effectively preserve muscle mass and bone density. It also has a very good effect on improving blood lipids and body shape.

"Auntie, didn't you say that you have night sweats and can't sleep well? Exercise can also improve that!" I said to her with a smile.

Aunt Lin thought she had gone to the wrong place. She was supposed to be in the nutrition and health classroom, but it felt like she was in the sports consultation clinic. "Do you pay special attention to what to eat?" she asked curiously.

"Of course there are! Soy products, for example, have long been proven to relieve menopausal disorders. Also, as long as you consume them from natural foods, you don't have to worry about tumors."

In addition, calcium, magnesium, vitamin D and B6 are all important nutrients after menopause. In terms of diet, as long as you consume more dark green vegetables, a moderate amount of fruits, and replace the staple food with whole grains, it will be of great help to women after menopause.

"So...will I lose weight if I exercise?"

At this point, it was my turn to sigh. "To be honest, if you don't have the habit of exercising when you are young, I can only guarantee that you will gain weight more slowly. After all, if you don't build muscle when you are young, 'exercise is to pay back the muscle debt you have built up before'!"

This article comes from: Nutrition and Medical Network

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