The method of losing weight by walking on the mountain in the abdomen

In the modern aesthetics, having a fat belly is not a blessing but a sign of old age. Recently, the topic of beautiful women has triggered an anti-aging trend. Many of these beautiful women are even over 50 years old. Not only do they have ageless looks, but what is even more rare is that they have also maintained a youthful and slim figure, breaking the general public's stereotype that mature women are inevitably bloated and "aunty-like".

Dr. Lin Zhengyi, who is engaged in obesity medical research, said that when mature women enter menopause, in addition to physical discomfort, the most frustrating thing is that their weight soars even though they have a normal diet. They try hard to lose weight but to no avail, and they lose a little weight but quickly gain it back. In fact, the problem lies in the fact that after menopause, the basal metabolic rate decreases, and the amount of activity is low and a good habit of regular exercise is not formed, the calorie consumption is limited, which makes it easy for the body to "lose weight".

The culprit of menopausal obesity

Dr. Lin Zhengyi explained that according to a foreign research survey, women gain an average of 2 to 4 kilograms per year from menopause to 3 years after menopause. Among them, 25% of menopausal women gain more than 4 kilograms, which is very alarming. Dr. Lin Zhengyi said that the main culprits for menopausal obesity include hormone reduction and growth hormone decline, plus menopausal discomfort leading to reduced activity, so weight gradually increases. The abdomen is particularly prone to obesity, so menopausal women often complain: "Why is it so hard to lose weight?"

However, menopausal women do not need to be too discouraged. It is not that there is no hope of losing weight completely, but it does require a little more skill and patience. The root cause of obesity is mostly caused by what you eat. Dr. Lin Zhengyi said that you must first "reduce calorie intake", that is, eat in moderation, learn to calculate daily calories wisely, and never diet excessively, because long-term extremely low-calorie and nutritionally unbalanced weight loss methods will cause insufficient intake of important nutrients such as essential amino acids, vitamins, calcium, iron, etc., which will affect your health, and you will quickly gain weight again if you resume a normal diet in the future.

The average person still needs to maintain an average daily calorie intake of 1,200 to 1,500 calories. However, this number is for reference only and must be adjusted based on individual needs. Each person's weight is different, so naturally the calorie intake will vary. In addition, you must develop a good habit of exercising to increase calorie consumption, increase muscle mass, and thereby promote metabolism, which can accelerate the effect of losing weight.

Menopausal diet principles:

1. Balanced diet: Pay attention to a balanced diet and the average intake of various foods to obtain more complete nutrients and effectively promote metabolism. In particular, you should eat more whole grains, vegetables, and fruits to slow down and eliminate menopausal symptoms such as hot flashes and night sweats.

2. Control your taste: Menopausal women should pay attention to the "three lows and one high" principle in terms of taste, and adopt non-heavy-tasting cooking and seasoning methods such as low oil, low salt, low sugar, and high fiber, because heavy taste may cause edema.

3. Eating time: Eat regularly. Maintain regular meal times for three meals a day to avoid exceeding the time limit, which will cause excessive hunger and increase the body's efficiency in absorbing calories. What is more important is to eat the right food at the right time and to get rid of the habit of eating midnight snacks and going to bed right after meals.

4. Total calorie control: eat a nutritious breakfast, a moderate lunch, and a light dinner. The amount of calories can be planned and recommended by a professional weight loss nutritionist based on your weight.

5. Eating speed: Chewing slowly can avoid bloating due to eating too much food quickly, stimulate gastrointestinal motility to promote defecation, and reduce the burden on the stomach to aid digestion.

6. Drink enough water: Physiological metabolism requires the participation of water, so the water intake must be sufficient. Drink at least 2500-3000cc of water every day to promote circulation and help metabolism. And the main intake is boiled water, followed by sugar-free drinks, and clear soup for meals is also included.

Increased activity during menopause to burn calories

In addition to adhering to dietary principles, you should also develop exercise habits to consume excess calories. In addition to being beneficial for weight loss and fitness, exercise can also maintain joint flexibility and reduce the risk of osteoporosis and chronic diseases. Moderate to low-intensity aerobic exercise that does not increase the burden on the joints and is not overly intense is preferred, such as brisk walking, riding a flywheel or bicycle, aerobic dance or aerobic gymnastics, swimming or brisk walking in water, etc.

It is best that each exercise can last more than 20 minutes, and the ideal exercise time is 40 to 60 minutes, including 10 minutes of warm-up exercises before exercise and 10 minutes of cool-down exercises after exercise. If you are physically unable to exercise for too long, you can break it up into multiple sessions and then gradually increase the exercise time. Everyone's health and physical condition are different, so you should do appropriate exercise according to your own situation and don't force yourself to do too much.

Maintain at least 3 to 5 days of exercise per week, and you can exercise every two days. It is not recommended to skip exercise on weekdays and try to do enough exercise at the weekend, as this can easily put a burden on the body and cause counterproductive effects. People who are usually too busy to have time for exercise can try to incorporate exercise into their lives. Taking a brisk walk instead of taking the car, taking the stairs instead of the elevator, and exercising while watching TV are all good choices.

【Doctor's Tips】:

Getting older or going through menopause doesn't necessarily mean you'll gain weight. In addition to following the weight loss principles recommended by your doctor, don't forget to "track regularly" and develop a habit of measuring your weight regularly to understand whether the changes in your weight are appropriate. If you lose weight too slowly or gain weight, examine whether you have been eating too much or not exercising enough recently; if you lose weight too quickly, pay attention to whether you are eating too little or have an illness. You should seek advice from a professional weight loss medical unit to lose weight healthily and beautifully in your mature years.

(http://www.top1health.com/Article/250/16004)