7 tips to get rid of abdominal fat during menopause without worries

Obesity can stimulate inflammatory substances in the body, affecting basal metabolism in the long term, causing the accumulation of excess fat and increasing the risk of cardiovascular disease. For menopausal women, due to decreased hormone secretion, abdominal obesity becomes a major health concern in addition to menopausal symptoms such as hot flashes, night sweats, palpitations, and vaginal dryness. How can we help older mothers lose weight healthily? Nutritionists provide 7 dietary tips for reference.

Nutritionist Lin Yaen reminds mothers not to deliberately not eat in order to lose weight, as this is the most harmful to the body. The correct way to control weight is to choose the right food and balance the portions of different types of food. In addition, menopausal women can, depending on their personal needs, moderately supplement foods containing calcium, iron, and B vitamins. Adequate basic nutrition can help normal physiological metabolism, prevent obesity, and maintain neurological and emotional stability.

How to implement dietary management into daily life to prevent obesity and improve menopausal discomfort? Nutritionist Lin Yaen recommends that we first start by balancing the various hormones in the body. We can follow the following 7 dietary principles every day to arrange our diet structure reasonably.

[Seven tips for healthy diet during menopause]

Tip 1: Supplement calcium-rich foods:

Middle-aged and elderly women generally lack calcium in their diet, and are prone to osteoporosis. It is recommended that they supplement calcium from low-sugar yogurt, low-fat milk, fish, and dark green vegetables including kale, mustard greens, red amaranth, crown vegetable, amaranth, red amaranth, Sichuan pepper, Chinese cabbage, rapeseed and other ingredients. Women over 51 years old need about 1000 to 1200 mg of calcium per day.

Tip 2: Pay attention to the intake of iron-containing foods:

Various lean meats, fish, eggs, green vegetables, nuts and whole grains are all good sources of iron. Women over middle age should consume at least 10 mg of iron per day. It is recommended to consume 4 servings of meat, eggs, beans and fish per day, each serving being about the size of 2 to 3 fingers.

Magic weapon 3/Sufficient fiber:

Choose more whole grains, whole wheat, and whole cereals. These foods are rich in fiber and help to protect the intestines. However, it should be noted that women should increase their fiber intake gradually and drink enough water to avoid eating too much fiber food and causing bloating and gas discomfort. It is recommended to start with 2 fruits and 3 plates of vegetables every day.

Tip 4: Drink 8 glasses of water a day

Drinking more water can keep the body moisturized. How much water each person should drink a day depends on the local climate, personal eating habits and amount of exercise. It is usually recommended to drink 8 glasses of water a day, which is 1600 to 2000cc.

Tip 5: Stay away from processed foods high in salt and sugar

Foods high in sugar and salt are usually high-risk items that are likely to cause cancer, including smoked, salted, and grilled foods. They are prone to cause cancer because they contain high levels of nitrite. We urge women who like these foods to give themselves a chance, slowly adjust their eating habits, and replace foods that have been cooked for too long with light meals.

Magic weapon 6: 5 kinds of colorful fruits and vegetables every day

Eat five colors of food every day, and try to choose local or seasonal fruits and vegetables. A diversified diet every day will give the body a chance to absorb different nutrients and antioxidants, and enhance its anti-aging instinct.

Tip 7: Be careful with trans fats and control your weight

To get rid of obesity, in addition to staying away from visible saturated fat foods such as fatty meat, fried foods and offal, you should also be careful of trans fats hidden in pastries and snacks, including margarine margarine commonly used in breakfast shops, shortening in bread and pastries, creamer in three-in-one coffee, or hydrogenated vegetable oil contained in cream balls, so as not to increase the risk of cardiovascular disease.