Don’t worry about gaining weight in middle age! Lose weight correctly to restore your slim waist

After women enter menopause, their metabolism gradually slows down, their activity level gradually decreases, their weight unknowingly increases, and their waist circumference becomes larger and larger. So I had to seek help from the hospital's weight loss clinic, hoping to control my weight and avoid developing chronic diseases. Waist circumference is an indicator of body fat content and is closely related to chronic diseases. Middle-aged women can also have a slim waist as long as they actively adjust their lifestyle and eating habits and use correct exercise methods.

Dr. Chen Mei-Chin said that menopausal women have a slower metabolism, which causes body fat to accumulate and their weight to increase continuously.

Dr. Chen Mei-jin of the Kaohsiung Medical University Weight Management Center said that Ms. Zhang, Mrs. Zhao and Ms. Lin are all around 60 years old. They joined the weight loss class of the Kaohsiung Medical University Weight Management Center for health reasons and became friends because of their similar age. These three people have experienced a gradual slowing of metabolism and a decrease in activity due to factors such as menopause and retirement, and their weight has unknowingly increased and their waistlines have gotten bigger and bigger. Housewives are frugal by nature and are often reluctant to throw away leftovers at home, so they have to clear out the greasiest food at the bottom of the plate themselves, which accelerates weight gain.

Ms. Zhang has chronic diseases such as high cholesterol. She once tried an unknown weight-loss drug, but stopped taking it because she developed symptoms such as dizziness and palpitations. A friend who had taken the same drug even had to undergo dialysis as a result, which scared Ms. Zhang so much that she never dared to lose weight again. In June this year, her daughter signed her up for a weight loss class at Kaohsiung Medical University. In addition to changing her eating habits, the doctor at the weight management center suggested that students do more housework to increase physical activity. Ms. Zhang, who originally hired someone to clean the house, was so obedient that she fired the maid and cleaned her own house of hundreds of square meters by herself. In addition to brisk walking every day, her waist circumference dropped from 110.5cm to 88.5cm, and she can even wear the pants she wore when she was young again.

After menopause, women gradually lose skeletal muscle and their metabolism slows down. Hormonal changes will cause fat to accumulate in the waist and abdomen, causing waist circumference to gradually get out of control. Excessive waist circumference is closely related to chronic diseases such as diabetes and high cholesterol. Many older women think that an increase in waist circumference is a normal phenomenon after menopause, or that their waist circumference cannot be controlled due to a slow metabolism, and gradually join the metabolic syndrome group. In fact, with the right method, even middle-aged women who are overweight can still reduce their waistline.

In addition to the dietary principles of low sugar, low fat, low salt and high fiber, weight loss classes emphasize that middle-aged women should be careful to avoid foods that lower the metabolic rate and choose foods that increase the metabolic rate. The quality of skeletal muscle has a decisive influence on the metabolic rate of post-menopausal women. In addition to teaching aerobic exercise to burn fat, the exercise classes in weight loss classes also combine muscle strength training to increase the metabolic rate, so that more calories can be metabolized even when resting.

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