Expert certificate: It is really difficult to lose weight during menopause! 7 changes to make menopause lose weight

Whether you are in menopause or have entered a state of cessation, you will find that weight loss seems to be getting more and more difficult. This is not your personal problem, experts prove that it is really difficult to lose weight during this period.

In fact, women increase by an average of 0.6 kg per year in the 50-60-year period, because low estrogen levels during the suspension period affect the secretion of leptin (appetite suppression) and muscle (appetizing) while thyroid problems, pressure, sleep problems and certain drugs can also promote weight gain. Women who are in menopause are also more likely to save abdominal fat and reduce muscle mass. You will find that even though diet and exercise habits have not changed over the years, your weight continues to increase.

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All factors cause fat loss to become difficult, but this does not mean that you have to give up weight loss. Here are a few experts suggest ways:

1. Trying for quiescent training

If you want to lose weight through exercise, you will definitely mention aerobic exercise, but high-strength intermittent training (HIIT) has been proven to be more effective than low-strength aerobic exercise, which can burn fat and build muscle. Some studies have shown that high-strength intermittent training can improve overall strength and increase endurance, especially for people aged 65 and above. This type of movement performs actions that require explosive power in a short time and intersperses with long periods of low-strength activities in the middle to restore the heartbeat. It is recommended to slap for at least 30 minutes a day and 5 days a week.

2. Reduce

In order to promote the new Chen Daixi and prevent muscle loss, you might as well try reload. When Chen Daixi is alive, it can burn more calories than fat. Studies show that middle-aged women lose 10%-15% of their muscle strength every decade, lack of exercise, insufficient protein intake and pressure are the main reasons. The goal is to conduct full-body strength training two to three times a week.

3. Take more protein

Eat more protein and fiber to increase footfeeding and reduce cravings for food. Protein also helps increase muscle loss through age and should be taken at every meal.

4. Pay attention to the decline in calorie intake

The rate of Xinchen's elimination has decreased with age, and women must eat 200 calories less than before the suspension. Experts say that it is impossible to reduce weight by just running, and reducing calorie ingestion is necessary. But it should be noted that a significant reduction in calories may be counterproductive, because the body will reduce the New Chen Daixi in order to save energy.

5. Keep enough moisture

As you age, your sensitivity to thirst will decrease, so you forget to drink water, which is a natural appetite suppressant. Remember to remind yourself to replenish enough moisture every day.

6. Eating green vegetables

Studies have shown that women who eat more fruits and vegetables can reduce menopause symptoms, such as hot and tidal and sweating. The fiber can not only occupy the tract space and achieve a abdominal sensation, but also promote the growth of tractual bacteria, thus bringing a foot feeling to the brain.

7. Management sentiment

studies show that up to 20% of menopause women suffer from depression, and many studies believe that obesity is related to depression. People are keen to treat emotional problems through diet and take in high-hot foods. If emotions seriously affect your life, please ask the doctor for help, be aware that behavioral methods can help control diet and depression.