Postmenopause can lead to weight gain. Supplementing estrogen and plant protein

Menopause is a stage in women's growth, but many women develop menopausal syndrome due to the decline of estrogen in their bodies. They feel depressed when they see their abdomen and legs gradually gaining weight and their figure getting out of shape. Nutritionists say that the average weight of menopausal women will increase by 2.6 kg within three years of menopause. It is recommended to adjust the diet, reduce the total daily calorie intake, replace animal protein with plant protein, supplement estrogen, and stimulate fat decomposition.

Estrogen decline, menopause 3 years on average 2.6 kg weight gain

Zhao Jiarong, a nutritionist at Guangtian General Hospital, said that after the estrogen level of menopausal women decreases, the activity of enzymes that break down fat in the body will also decrease, causing fat to accumulate in the abdomen and thighs. Generally speaking, women will gain an average of 2.6 kg in weight within 3 years after menopause. However, if they do not control their diet, they are likely to gain 1 kg of weight each year after menopause, which means a total weight gain of 3 kg in 3 years.

Menopausal obesity is prone to three high diseases

For women who are particular about their weight and beauty, 3 kilograms of fat will affect their body shape and is a big concern, but what is more noteworthy is the potential risk of disease. Nutritionist Zhao Jiarong reminds that menopausal women need to pay special attention to the problem of abdominal obesity, because it can cause metabolic syndrome and increase the likelihood of chronic diseases such as high blood pressure, high blood sugar, and high blood lipids.

There are principles for exercise and diet in menopause weight loss

For women who gain weight during menopause, the way to lose weight should be slightly different from that of ordinary young people. Because the body's metabolic capacity has deteriorated, exercise should be maintained for 30 to 60 minutes a day to help burn calories. The exercise method can be low-intensity brisk walking or gymnastics.

As for diet, nutritionists provide the following 4 adjustment principles to control the total calorie intake, supplement estrogen through plant protein, activate enzymes to break down fat, and achieve healthy weight loss results.

1. Reduce calorie intake

Based on the estimate of a woman who is 160 cm tall and has an ideal weight, the recommended daily calorie intake is 1,800 kcal. However, women's metabolism deteriorates after menopause, and it is difficult for the body to break down and consume fat. It is recommended that women with the same conditions should reduce their calorie intake by 200 kcal after menopause, and the recommended daily calorie intake is only 1,600 kcal.

2. Increase the proportion of plant protein

Protein is essential for human nutrition, but some plant proteins contain nutrients such as soy isoflavones and lignans, which can replenish the lack of estrogen during menopause and improve menopausal syndrome and weight gain. Soy isoflavones are commonly found in foods such as soybeans and soy beans; lignans are found in foods such as lentils, cereals, wheat, sunflower seeds and onions.

Nutritionist Zhao Jiarong said that the daily intake of plant protein per person is 25-50 grams, of which the recommended amount of soy isoflavones is 40 mg, which can be increased to 80 mg for menopausal women. In principle, the chance of getting an excess of this nutrient from food is not high, so people do not need to worry about eating more. However, if it is extracted and concentrated soy isoflavones or lignans health foods, one must be careful about the dosage issue.

3. Less oil and more fruits and vegetables

Fried foods, pan-fried foods, and other high-fat foods easily accumulate calories and increase the risk of gynecological cancer. It is recommended to keep the diet as light as possible and consume more fruits and vegetables with antioxidant properties to eliminate free radicals and reduce the incidence of disease. Each meal should include at least half a bowl of vegetables (about 100 calories). The more variety and color, the better.

4. Take more calcium

Menopausal women lose calcium faster and are more likely to suffer from osteoporosis. Although it is not closely related to weight, it is still necessary to pay attention to avoid increasing the risk of fractures.