1, more exercise, higher intensity.

Menopausal women should take moderate and high-intensity physical exercise to burn off the increased fat. Daily exercise should include aerobic exercise (swimming, walking, cycling and running) and resistance (or strength) training (involving lifting, pushing and pulling), and adopt high-intensity intermittent exercise.

If possible, standing is better than sitting.

The longer you exercise, the more calories you burn. A more labor-saving method is to try to keep your body vertical all day.

Standing posture can not only increase the burning heat, but also help prevent other health hazards. A study shows that sitting for a long time is related to the increase of abdominal fat and the accumulation of fat around organs such as the liver, which will increase the risk of diabetes and heart disease.

3. Adjust yourself and control your food intake.

Entering menopause means slowing metabolism. Studies have shown that women in this age group consume hundreds of kilocalories less every day. Reducing the number of meals in restaurants and ordering takeout are simple ways to control food intake, but the time and frequency of meals should be arranged. Breakfast includes high-quality protein, and dinner is light. Taking lunch as the main meal is most conducive to weight control.

4. Upgrade your sleep and get a better rest.

Poor sleep quality will cause menopausal women to be exhausted and not have enough physical strength to exercise. High-quality sleep is an effective strategy, which really helps to fight the increase of abdominal fat during menopause.

5. Find a partner and exercise effectively together.

The results of a study show that actively looking for new sports partners and exercising with them can get emotional support and help to keep exercising.

Extended data:

The reason why the stomach is easy to gain weight:

1 First of all, scientific experimental research shows that when the human body is under heavy pressure, the adrenal cortex of the human body will secrete a response hormone, which is called cortisone horizontal addition, and the decomposition rate of sugar and fat in the human body will be reduced to half of the normal state, but at this time, the human body is strongly eager for energy supply, which will make people under heavy pressure have a better appetite.

However, the energy and heat supply obtained at this time often exceeds the original amount needed by the body, so that excess fat can only be accumulated and stored in the body, especially in the abdomen, resulting in abdominal obesity.

2, and most people have three meals a day, and dinner will be the most abundant. At present, most people eat too much oil and spices and foods with high fat and sugar content, which leads to the accumulation of fat and sugar in the abdomen and makes people obese.

In addition, especially girls, most of them especially like to eat fried snacks, desserts with high sugar content and other foods, while men love to drink more, which is easy to cause gastrointestinal protrusion and lead to abdominal obesity.

3. Even if the last normal person defecates normally every day, he will still accumulate feces in his body. Generally speaking, there will be two days of stool accumulation. And most people are deeply troubled by constipation, which is even more distressing.

Once people are constipated for a long time and can't defecate normally, all the wastes in the human body will accumulate in the intestine. After the filter holes on the surface of the intestine are blocked, it will lead to chronic abdominal distension, which will lead to abdominal obesity.

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