Eat plenty of fruits and vegetables, cook at home to control calorie intake; exercise regularly to boost metabolism and avoid weight gain after age 40.
After age 40, the body burns fewer calories, metabolism slows down, and excess calories are stored as fat. Changes in estrogen and progesterone hormones during perimenopause and menopause can easily lead to fat accumulation in the abdomen, buttocks, and thighs. Some healthy habits can help control this condition.
Don't skip breakfast: A healthy breakfast of oatmeal or whole-grain toast with fiber-rich fruit will help prevent mid-morning hunger or overeating at lunch. Snacks spaced a few hours apart can help control cravings.
Avoid or eat less at night: At the end of the day, the body's metabolism tends to slow down, making it difficult to digest food if eaten too late. Undigested food risks being converted into fat, accumulating in the lower abdomen as excess fat.
Eat plenty of fruits and vegetables: They provide nutrients, and are lower in fat and calories than meat or dairy products. Fresh fruits like apples, chopped pears, and berries are also suitable snack alternatives to high-fat or sugary products like cakes and candies.
Healthy cooking: Some cooking methods can also increase calorie intake and unhealthy fats. Prioritize boiled or grilled dishes over deep-fried foods. When eating out, avoid fried, stir-fried, or creamy dishes as they easily add extra fat.
Fruits and vegetables provide nutrients, are low in fat and calories, and do not cause weight gain. Photo: Freepik
Avoid overeating: Some women become less active as they age, so reducing daily calorie intake is necessary for weight loss. Sit down at your meal, focus on the food, and avoid watching TV or using your phone to prevent overeating.
Limit unhealthy cold drinks: Creamy coffee, sweet tea, soft drinks, and sugary energy drinks can easily lead to belly fat, weight gain, and an increased risk of diabetes. Water, herbal tea, or other calorie-free beverages are healthier choices.
Cut back on alcohol: Alcohol contributes to belly fat in middle age. A glass of beer or wine contains about 150 calories, and that increases with regular consumption. Drinking alcohol also makes you feel hungry faster, leading to overeating afterward.
Exercise more: Busy work schedules and childcare leave middle-aged women with little time for exercise. Muscle mass gradually decreases after age 40, a common occurrence in postmenopausal women. Everyone should aim for at least 2.5 hours of moderate physical activity (such as walking or cycling) each week. Strength training exercises like weightlifting, push-ups, and squats can prevent muscle loss and strengthen muscles. Women should maintain these exercises at least twice a week.
Relax and avoid stress: Stress makes a person more likely to eat unhealthy, high-fat foods. Practicing yoga, deep breathing, meditation, taking walks, or reading and watching movies can help improve your mood.
Thyroid health check: Women who eat healthily and exercise regularly but still can't lose weight may have an underactive thyroid. Besides weight gain, thyroid disorders can also cause fatigue, joint and muscle pain, and depression. Those experiencing unusual symptoms should see a doctor.
Bao Bao (According to WebMD )
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