Menopause Weight Loss: Other Strategies That Can Help

While dietary adjustments are pivotal in managing perimenopause belly fat, incorporating a holistic approach with additional strategies can เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย enhance overall results. These methods are grounded in scientific research and offer practical steps for integrating them into your daily routine. These methods are the answer to the most common question, ‘how to lose weight during menopause?’

1. Exercise

Exercise is crucial for anyone looking to mitigate the effects of perimenopause on body composition. Regular physical activity not only burns calories but also helps counteract the muscle mass decline associated with ageing and hormonal changes.

Exercise stimulates muscle growth, which boosts metabolic rate. More muscle mass means your body burns more calories, even at rest.

A combination of cardiovascular exercises (like walking, swimming, or cycling) and strength training (using weights or bodyweight exercises) proves most effective. Cardio helps burn fat, while strength training builds muscle.

As per global health guidelines, aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly. Incorporate strength training on two or more days a week, focusing on all major muscle groups.

2. Stress Management

The relationship between stress and weight gain is well-documented. Cortisol, the stress hormone, plays a significant role in fat deposition around the midsection.

Chronic stress leads to elevated cortisol levels, which encourages fat storage in the abdominal area. Reducing stress can help lower cortisol levels, thereby reducing this visceral fat accumulation.

Effective stress management strategies include yoga, meditation, deep breathing exercises, and hobbies. Tailoring these activities to fit your lifestyle helps ensure consistency.

Set aside time each day for relaxation and mindfulness practices. Even short sessions can be beneficial, so consider starting with 10-15 minutes of meditation or yoga daily.

3. Adequate Sleep

Sleep has a profound effect on physical health and weight management. Hormones that control appetiteghrelin and leptin are influenced by sleep duration and quality.

Insufficient sleep disrupts the balance of these hormones, leading to increased appetite and cravings for high-calorie foods.

Prioritise getting 7-9 hours of quality sleep per night. Establish a regular sleep schedule, limit exposure to blue light from screens before bedtime, and create a restful sleeping environment.