What should I do if I get fat easily during menopause? How can I avoid it?

1. Have a reasonable diet.

Diet is particularly important for menopausal women, and the combination of diet should be more reasonable, not only nutrition should be appropriate, but also attention should be paid to controlling calorie intake, avoiding eating some high-sugar and high-fat foods, should eat more fresh vegetables and fruits, and can also eat more coarse grains, lean meat and soy products.

Second, we must adjust our mentality.

Menopausal women have too much psychological fluctuations due to physiological changes. Therefore, they should understand the causes of obesity, do not be too nervous, should not mistakenly think that menopausal obesity is excessive fat, and should take proactive measures to prevent obesity in order to stay healthy.

3. Exercise appropriately.

You can do some aerobic exercises, such as jogging, walking, square dancing, yoga, etc., and it is beneficial to insist on exercising for half an hour every day. Generally speaking, to gain weight during menopause, proper exercise is very necessary to maintain health.

Pay attention to exercise, strictly control your diet, maintain a good attitude, and avoid gaining weight by dancing and exercising.

It is easy to gain weight because the diet is a little excessive, to change this eating habit, and to exercise, such as practicing skipping rope and practicing yoga, you can make yourself successful.

Pay attention to your diet, eat some light food, and do some exercise after eating. During menopause, you can go out every day to play with others and eat less desserts.

Introduction: Once a woman reaches menopause, her mood will be very changeable, and various organs of the body will gradually show a state of decline. But in the normal physiological process, menopause is inevitable, but manageable.

So the topic I want to share today is, what should I do if I get fat easily during menopause? How can this problem be avoided?

1. What are the causes of obesity during menopause?

It may be that with the continuous growth of age, after entering menopause, the body's functions will slowly decline, and the ovaries will gradually age, resulting in a continuous decrease in estrogen secreted by the human body. The female body will also consume less energy than before, which will make most menopausal women have a puffy body and gain weight. It may be that the quality of sleep is not good, always insomnia and dreams, waking up at night, and not sleeping well.

Moreover, it will sweat a lot in the process of sleeping, and if sleep cannot be guaranteed, then the harmful substances in the body will not be automatically discharged, and will accumulate in the human body, affecting the metabolism of fat, and will also make the body obese. It may be that maintaining a posture for a long time, always being sedentary, greatly reducing the amount of exercise, and not relatively reducing the daily intake of food, will also lead to fat accumulation and body fat.

2. Menopause is easy to gain weight, how to avoid this problem?

In the daily diet, it is necessary to focus on light, do not eat high-calorie, high-fat food, and eat more coarse grains to replace staple foods. For example, you can eat more black rice, oats, red beans, mung beans, whole wheat bread, etc. It can not only supplement the nutrients needed by the body, but also effectively control the intake of sugar and control weight.

Be sure to set aside part of the time to exercise every day, you can do a moderate amount of running, swimming, playing ball, walking, skipping rope, etc., each exercise time should be controlled at more than 40 minutes, and to ensure 3 or 4 times a week exercise time, which can effectively promote the burning of fat in the body. It can not only maintain a good figure, but also be able to discharge waste and garbage from the body, so that the body is healthier. Drink plenty of water every day, try to drink 8 to 10 glasses of water.

Drinking water can not only enhance satiety, reduce the intake of other foods, but also maintain the activity of various cells in the body, promote the discharge of harmful substances in the body, and can also slim down the stomach.

Menopause is prone to gain weight, which can be improved by:

01 Multi-sport square dancing.

Don't underestimate square dancing, for middle-aged women who are a little older, too strenuous exercise is easy to bear, while square dancing is relatively difficult, you can dance with the rhythm, and lose a small belly while twisting your body. The most important thing in square dancing is to persevere, come out to exercise after about half an hour of eating every day, because square dancing is a team sport, so it should be more persistent when dancing, and it should be larger, not lifeless, although it seems very simple, it is also very hard to stick to a movement for a long time.

02Reduce fat intake and eat a balanced diet.

Consuming foods that contain a lot of high fat can add excess calories to the body, which can lead to obesity. Therefore, the proportion of fat should be 20% to 35% of the total daily calorie intake. In life, we should try to eat less animal fats, mainly those vegetable fats that are beneficial to health, such as olive oil, rapeseed oil, peanut oil, etc.

Recipes need to be varied, but most importantly fruits and vegetables are the only way to reduce calorie intake and be safe and effective**.

03 Supplement nutrients.

For women who have entered menopause, internal conditioning is more important than improving the appearance, and in daily life, we can choose: thinking"Yeon"It mainly helps women to solve and safely go through the various problems and symptoms that occur during menopause. It has the ability to improve menstrual irregularities, endocrine disorders, estrogen reduction, joint pain, headache and dizziness, insomnia, night sweats, anxiety and depression, hot flashes, redness and facial spots and other menopausal syndromes, which are rich in soy isoflavones and multiple herbal extracts, which can quickly balance hormones in the body in the short term, eliminate melanin melasma, regulate various discomforts in the body, long-term supplementation can maintain the ovaries and reproductive system, anti-inflammatory, antibacterial and malignant transformation, improve the ability of the female body to cope with menopause, and survive menopause safely.

For women who are prone to gain weight during menopause, they need to control their dietary intake, and adjust their diet structure, avoid eating too much carbohydrate food, and try to eat lightly, don't eat too greasy food, and exercise appropriately to speed up the metabolism in the body, you can run and swim, and it is recommended that women should supplement calcium during menopause, because after women enter menopause, the estrogen in the body is low, and calcium deposition will also decline significantly. It is easy to develop calcium deficiency that can lead to osteoporosis. At the same time, during menopause, there may also be paroxysmal hot flashes and night sweats, which can usually be treated with traditional Chinese medicine**.

Run every morning and burn excess fat. Eat less at night and avoid eating too many nutrients. Drinking some green tea every day helps the fat in the intestines to be excreted from the body.

It is easier to gain weight in menopause, because metabolism may have a certain impact as you get older, but in this era, you must pay attention to exercising more, not eating greasy food, and pay attention to the balance of nutrition, and eat more fruits and vegetables.

During menopause, you should eat some light food, you can eat more vegetables and fruits, and you should insist on fitness and exercise, so that you can maintain your figure.

Menopause is easy to gain weight, what should I do? Let's take a look!

The mood swings of menopause are very large, which can easily cause depression or irritability, so at this time we should relax our minds, cultivate more hobbies, reduce the pressure of our lives, and always maintain an optimistic attitude. It's also good for our body. On the eve of menopause, many people are very irritable and can't change their mentality, plus their own pressure, they can't relieve their pressure, so it's best to easily vent themselves through food, and the mood will ease a lot, but the flesh of the body will also increase a lot, so it's best to vent your stress in a healthy and reasonable way.

The damage to the body in this way can also be compared.

Menopausal women add a lot of water to the body, which can effectively ensure the body's basal metabolism and promote the discharge of waste from our body, then drink at least 2000 ml of water, chew slowly during meals, and chew at least 10 times per meal, which helps the digestion and absorption of food, which is very good for the health of our body, and it is not easy to gain weight.

First of all, exercise regularly. As we age, our physical fitness is declining. The body's metabolism and blood circulation can also be affected.

If you don't develop a good habit of exercising, the food you eat will not be absorbed and digested in time, and you will be easy to gain weight, so you can walk for about 30 minutes after eating. If you exercise properly, excess fat will not accumulate or accumulate too much on your body, and your body will not be easily damaged. Second, there is also a need to have regular and healthy eating habits.

Menopausal women should drink more water to promote the discharge of garbage and toxins in the body, eat less greasy and spicy food at three meals a day, eat more vegetables rich in dietary fiber, fish eggs, balanced nutrition, and improve the body's immunity and resistance. If the functions of each organ are performed well, it is not easy to produce a lot of fat, which greatly reduces the probability of obesity.

At this time, you must adjust your mentality, you must do something to make you happy, you must pay attention to your diet, and go out to exercise more.

Because the metabolism of the human body slows down during menopause, food can not be digested in time, so it is easier to gain weight, in the face of this situation, it is necessary to do effective physical exercise, develop good habits of life and rest, strictly control diet, and eat more light food.

You should control your diet when eating, you shouldn't eat too greasy, it's best to eat something light, you can drink some millet porridge and pumpkin porridge every day, you can also do it effectively, and you can also control your figure.

Both men and women, with the increase of age, the content of muscle in the body, appropriate exercise is good for health, can increase the proportion of body fat energy supply; Can improve lipid metabolism; It has a positive effect on maintaining normal blood pressure, reducing serum cholesterol levels, and improving cardiopulmonary function. Exercise can also improve the mental state of the human body and help eliminate anxiety. There will be a significant decrease, and the fat will increase relatively speaking.

In fact, our body's metabolism will begin to slow down slowly after the age of 30, and many people will find out later.

The more uncomfortable and uncomfortable you are, the more willing you are to sulk at home, or eat and drink a lot to relieve your mood, and both of these situations of eating more and moving less will inevitably lead to weight gain. Ovarian function gradually declines or the level of mourning hormones decreases, and male hormone levels increase relatively. Hormonal changes cause the body fat to redistribute, and the lower abdomen, which was only slightly convex before menopause, quickly turns into a big belly after menopause, gradually losing the curves that are unique to women.

Now that I'm forty years old, I have more than 120 pounds, and I can't lose it no matter how I lose it. I'm dead set on it now, so let it be. I don't think I'm paying much attention to what I eat.

I didn't deliberately pay attention to some ** knowledge. As long as the body is healthy, health is more important than anything else, and it should be maintained comprehensively to prevent picky eating. Carbohydrates can be eaten in rice, noodles, and grains, especially sweets should be eaten less, otherwise it is not good for teeth, but also increases the chance of obesity and diabetes, and obesity will induce a variety of other diseases.

In the past, young people did not pay attention to their diet, they ate whatever they liked, and they could eat whenever they wanted. First, breakfast should be good and delicious, and you can eat it exquisitely, in small quantities, and to ensure nutrition. It is worth noting that eating meals and snacks, as well as drinking water, such as fancy coffee, is also high in calories.

Fruits are high in sugar, so they should also be controlled.

When women reach a certain age, as the hormone levels in the body decline, a series of symptoms of menopause will appear, and they will also gain weight. Obesity during menopause can be carried out in the form of appropriate physical exercises**, yoga, aerobics, slow walking and other exercises can be performed.

Proper physical activity can not only reduce fat**, but also strengthen the body's resistance, increase cardiorespiratory function, and also divert attention and relieve a range of symptoms of menopause.

During the Chinese New Year, you should pay attention to eating more milk, eggs, lean meat, shrimp skin and other foods with high calcium content.

Eat reasonably, don't overeat, adjust your emotions, and go out for more activities, such as yoga and tai chi.

I think that if you want to better control the weight gain during menopause, we should control our diet, try to be light, and exercise more.

Commonly used methods are: preventive; Motion**; Behavior**; Machine**; Sauna bath**; Plaster**; paraffin**; Surgery**; Massage**; Electron**.

Menopausal women are more likely to gain weight, middle-aged obese women are often encountered in our daily life, women in their 30s, may still be slender and beautiful, but when it comes to menopause, the body will become more and more bloated, which is a decline in ovarian function during menopause, which is directly related to changes in estrogen secretion. Of course, there are many reasons why menopausal women are obese.

So, why are menopausal women more likely to be obese?

Don't try to control your diet. With the continuous improvement of our living standards, if we consume too much food, especially high-fat food, this is one of the causes of obesity. If menopausal women do not pay attention to their diet, coupled with a poor digestive system, they will lead to excess nutrition and fat cannot be consumed in time, which will lead to obesity.

Basal metabolism decreases. After menopause, the number of tissue cells in the body gradually decreases, while the number of adipose tissue gradually increases, the amount of activity in the body decreases, the need for calories decreases, and the basal metabolism decreases, so that the protein and fat stored in the body increase relatively, resulting in obesity.

Endocrine disorders. After menopause, obesity occurs due to endocrine disorders, hypothyroidism, and increased cortisol. Generally speaking, obesity occurs because the weight exceeds the normal range, and it is considered obese when the weight exceeds the standard weight by 10 kg.

Obesity is very harmful to health, can cause a decrease in immunity, often induce hypertension and cardiovascular disease, so menopausal women should avoid obesity.

Due to genetic reasons. If you have a family history of obesity, you will be more likely to pass it on to your children. There are dominant and recessive inheritance of obesity genes, so more attention should be paid to and prevention of obesity in family history.

Have a reasonable diet. Diet is particularly important for menopausal women, and it is necessary to be more reasonable in terms of diet, not only proper nutrition, but also to control calorie intake, avoid eating some high-sugar and high-fat foods, eat more fresh vegetables and fruits, and also eat whole grains, lean meat and soy products.

Adjust your mindset. Menopausal women have too much psychological fluctuations due to their physiological changes. Therefore, they should understand the causes of obesity, do not be too nervous, should not mistake menopausal obesity as excess fat, and should actively take measures to prevent obesity and stay healthy.

Exercise appropriately. You can do some aerobic exercises such as jogging, walking, square dancing, yoga, etc. It's good to do half an hour of exercise every day. In general, with menopausal obesity, proper exercise is very necessary to maintain health.

In short, menopausal women are prone to gain weight, on the one hand, because of physiological reasons, coupled with bad lifestyle habits, which will lead to easy weight gain. Therefore, menopausal women should take the initiative to prevent the occurrence of obesity, control their diet, adjust their mentality, and pay more attention to exercise, so as to effectively control their weight and maintain their health.