No matter how thin a woman in menopause still has a lower abdomen? 10 ways to eliminate abdominal fat

After entering menopause, the weight distribution will change, and the increased weight will accumulate around the abdomen. Before menopause, during and after menopause, estrogen content begins to drop, and the slowdown of the new dysfunction makes it more difficult for you to lose weight, especially in the abdomen. Abdominal fat not only affects two people, affects their image, but is also unhealthy.

Once entering middle age, women may feel that weight gain is an inevitable phenomenon, especially the accumulation of abdominal fat, but this is not necessarily the case. Changes in hormone secretion means you may begin to notice symptoms of menopause, such as heat, sweating and emotional fluctuations, but you do not need to passively respond to the scale's trend of steady upward velocity. A recently summarized 10 ways to help eliminate menopausal abdominal fat.

{9 Daily exercises should include aerobic exercise (swimming, walking, riding, running), as well as resistance (or strength) training (involving lifting, pushing and pulling), and adopt high-strength intermittent exercise.

2. If possible, standing is always better than sitting.

The longer the body is in the state of movement, the more heat it will burn. A way to lower your efforts is to keep your body in a vertical position as much as possible throughout the day. Standing posture not only increases the heat and burning volume, but also helps prevent other health problems.

A research result published by researchers at the University of Lester in the UK in the magazine "Obacteria" shows that sitting for a long time is related to the increase in the amount of abdominal fat, and also to the accumulated fat around organs such as the liver, which increases the risk of diabetes and heart disease.

To stay upright more often, stand up when you receive a phone call and park your car a little farther away from the unit so that you can walk more. If you like watching TV, put a pedal-type fitness equipment on the floor before the sofa, and watch the TV without any trouble.

Try to use a standing desk if you need to sit in front of your computer all day. A research result published by doctors at Meo's Clinic in the United States in "European Prevention of Heart Diseases" shows that people with a weight of 65 kg can burn 54 kcal more heat than sitting when using a standing desk of 6 hours a day.

3. Adjust yourself and control the amount of food

Entering menopause means that the new Chen Daifu is relieved. Research shows that women of this age consume several hundred thousand calories per day. Reducing the number of times you eat and sell out in restaurants is a simple way to control food portions, but you need to arrange meal time and frequency. Breakfast contains high-quality protein, eat lighter dinner, and treating lunch as a regular meal is most beneficial for controlling weight.

4. Pay attention to quality, and eat healthy fats

fats to make the food taste better. There is no need to completely remove it from your diet, just eat healthy fats. The healthiest fat comes from vegetables (such as olives and fruits), but remember that eating too much healthy fat (such as single fat and fat present in avocado) will also increase the heat intake.

5. Spend some energy and arrange meal time reasonably

A common method for arranging meal time is: don't eat too late. Eating too late will ruin all the weight loss efforts.

Another way to control the intake of heat is to avoid eating snacks in the afternoon. Menopause women do what they do at 3pm every day to determine how big her belly is, which is the time when they are most likely to eat too much.

To control dietary intake, menopausal women should pay attention to their night rhythm. Eat during the 8-12-hour window period every day, and do not eat on demand during the remaining time. Morning and evening meals are arranged separately at 7 a.m. and 7 p.m. Researchers at the University of Glasgow in the UK have found that limiting the start and ending time of meals is an effective strategy for treating overweight and obesity.

6. Change the way and try new sports.

The lack of interest in training can easily lead to inability to sustain it. With the advancement of technology, new ways of fitness are becoming more and more common, and menopausal women can always find their favorite.

A research result published by researchers at the University of Florida in the United States in "The Magazine of Sports Behavior" shows that adding changes in daily exercise is the most successful way to persist in exercise. Any type of sports is better than not exercising at all, but if your body is engaging in common routines, it won’t burn abdominal fat as effectively as it did when you just started exercising.

7. Upgrade sleep and get better rest

Insomnia is a very common symptom that lasts the end. Poor sleep quality can cause menopausal women to be exhausted and not have enough physical strength to exercise. High-quality sleep is an effective strategy that really helps fight the increase in abdominal fat during menopause.

Therefore, menopause women should have dinner before 7 pm and brush their teeth immediately after meals. This prevents them from eating before bed, thus sleeping peacefully and avoiding weight gain.

8. Find a partner and effectively exercise together. In order to fight the increase in abdominal fat during menopause, you need to do aerobic exercises 3 to 4 times a week (such as brisk walking, jogging, riding, dancing or swimming) to burn off 400 to 500 kcal of heat. If you need motivation, find a like-minded friend and determine a date for your joint efforts.

A research result published by researchers at the University of Surich, Switzerland, in the "British Journal of Health Psychology", shows that finding new partners and working with them can gain emotional support, which will help keep the training alive.

If you can't find a suitable partner, you can also sign up for a group exercise class in the local gym. A research result published by researchers at the University of New England University of America's Orthopedic Medicine in the "Burniture of the American Bone Disease Association" shows that compared with those who work on their own or never, the pressure of people participating in group exercise classes is significantly reduced, with good physical and mental health, and a higher quality of life.

9. Reasonable pressure reduction can also reduce fat accumulation

The pressure will increase the secretion of the hormone corticosterol, which will make menopausal women more likely to accumulate fat deep in their abdomen. To reduce stress, menopausal women can go out to see the natural scenery, try yoga or meditation, and finally stop smoking and drinking.

10. Symptoms are severe and are very effective in seeking appropriate treatments

If the typical menopause symptoms (such as severe heat and sweating) are caused by lack of estrogen, hormone replacement methods or other drugs can be considered.

A research result published by researchers at the University of Louis Anna in the United States in the Journal of Clinical Endocrine and Healing shows that menopause hormone replacement can help prevent the increase of internal (abdominal) fat, body quality index (BMI) and systemic fat. Women who received this method had a BMI of 1 point and their fat weight decreased by nearly 3 pounds compared to women who did not receive hormone replacement.