Persist in exercising
You can break through the weight loss plateau you encounter after menopause by increasing the intensity of your exercise. For example, if you are used to walking at a steady pace, then you can walk briskly for 30 seconds every 3 minutes. Also, when doing circuit-style strength training, unlike regular strength training, this circuit-style training can keep your heart rate at a higher level from beginning to end, which helps to burn more energy.
Supplement calcium
Studies have shown that dairy products, in addition to maintaining bone density through calcium supplementation, can also increase metabolism and aid in weight loss.
Choose a weight loss method that causes no discomfort.
Only overweight people are truly suitable for weight loss. For overweight patients, as long as there is no discomfort during the weight loss process, the weight loss method is appropriate and correct. If symptoms such as fatigue, poor complexion, dizziness, blurred vision, and weakness in the limbs occur during the weight loss process, it indicates that these methods are not reducing fat, but rather consuming sugar, protein, and water, which is definitely not healthy weight loss.
A balanced diet is essential.
First, avoid high-sugar, high-fat, and high-calorie foods. Replace fried foods with boiling, stewing, or steaming. If you replace pork with chicken, you can not only ensure your food intake but also effectively lose weight. Second, eat smaller, more frequent meals, such as 5-6 meals a day, with each meal being only one-third of the original portion size. Even without rejecting high-calorie, high-fat, and high-sugar foods, you can still achieve your weight loss goals. Finally, slow down your eating speed, prolong the digestion and absorption process, promote fat breakdown, and achieve the goal of a slower-paced, slimmer lifestyle.
Exercise to control weight loss speed
If a balanced diet has three benefits for weight loss, exercise accounts for 70%. However, it's crucial to choose the right exercise in moderation. Excessive duration and intensity of exercise will not only fail to reduce weight but will also weaken the body's resistance and make one more susceptible to illness. As long as the body's intake is lower than its expenditure, combining diet and exercise can effectively lead to weight loss. There is no quantifiable standard for exercise; the best approach is to choose what feels comfortable and manageable for yourself. However, it's important to progress gradually and avoid taking extreme measures to achieve your goals. Sudden increases or decreases in weight within a short period can be detrimental to your health.
