1. Consume 500 calories per day, and reducing 0.5 kilograms per week is ideal. However, menopause women do not recommend this standard. The appropriate weight gain of 2 to 7 kilograms during menopause is actually helpful to help the girlfriend pass...
1. Consume 500 calories per day, and reducing 0.5 kilograms per week is ideal. However, menopause women do not recommend this standard. The appropriate weight gain of 2 to 7 kilograms during menopause is actually helpful to help the girlfriend pass through menopause smoothly. Therefore, it is not a good thing to reduce the weight too quickly. It is recommended to reduce the speed of about 2 to 3 kg in 2 months. (Note: To reduce 1 kilogram of fat, it will consume about 7,700 calories of heat, and half a kilogram will consume 3,850 calories. If distributed in one week, it will consume 550 calories per day.)
"As long as the body consumes more heat than the amount of heat you eat, reducing weight is not a difficult task." Chen Shengting, a nutritionist at Kangning Hospital, said that reducing weight must control the daily heat intake, and it is recommended to deduct 500 calories per day. It is worth noting that for maintaining a diet that is restricted and has a balanced nutrition, the total daily hotness for women should not be less than 1,200 calories, and for men, it should not be less than 1,500 calories.
For example, Mrs. Chen is currently 65 kilograms and does not have special labor work. The total heat of the weight reduction in one day can be calculated like this: the weight is 65 kilograms, multiply 30 calories, and then 500 calories are deducted. In other words, it is recommended that the total heat of the day should not exceed 1,450 calories. However, the most ideal situation is to divide 500 calories into two, 250 calories are deducted from diet, and the other 250 calories are replaced by sports, so the chance of getting fat is not high.
New Chen Dai Xieji doctor Chen Si-shou said, "It is impossible to reduce menopause by tens of thousands of times." Menopause should aim at 2 to 3 kilograms every two months to avoid rapid reduction of weight through eating and not eating. In the long run, it may lead to a decrease in body immunity and even diseases such as bone relaxation. We should put our perseverance in life, and maintaining a long-term weight is the goal of long-term weight.
2. Meal 7 points
"Eat 700% of meals and live healthy until old age." The literal meaning of this sentence is very simple, which means that we must practice to control our intake. Just eat 70% of meals. Because unsustainable diet will cause the human body and stomach digestive system to be at work at the same time. This meal has not been digested yet, and then the next meal is very delicious. The digestive system cannot be rested, which will cause great harm to the gastric mucosa.
The most important thing is that practicing without eating is very important for weight control. In recent years, various animal experiments have continuously emphasized the harm of eating too much to health, and seven-quarters of the food can increase the body's body's reliance and delay body aging.
The definition of
is very empty. Chen Fengting said that 70% ration does not have a precise quantitative standard. However, when you eat, you feel a little bit of food, and the heat for food has dropped. It doesn’t matter if you don’t eat it. The most important thing is that if you eat 70% ration, you won’t feel hungry in advance before the next meal. If you still feel good at the next meal, you just eat too much.
3. Not only do you need to exercise, but you should also choose to exercise.
Chen Siying said that after menopause, many women will have problems such as loosening bones and less muscle strength. If you can do some exercises and supplement vitamin D with Sunshine, it can effectively retain muscle mass (or even nourish muscles) and bone density, which will have a good effect on improving lipids, blood lipids and physical condition. That is to say, the key to menopausal obesity movement is not the quantity, but the way of movement. For example, it is better to walk briskly or swim for 10 minutes than to walk slowly for an hour.
For women who have lost weight during menopause, Chen Siyu suggested that 150 minutes of aerobic exercise a week and 10 to 15 minutes of muscle strength training. For example, you can walk for half an hour, then squat to train your arms, squats to train your thighs and hips, or lumbar muscles. Muscle training in different parts of the wheel every day is most suitable.
However, women should be reminded that although heavy exercise can help maintain muscles, they should still be aware of their own condition. For example, if you have degenerative knee inflammation, you do not recommend running or climbing. You should replace it with swimming or other exercises that train the thigh muscles.
4. Ketogenic diet has high risk, low-sugar diet has good lipid-lowering effects
In recent years, ketogenic diets often have weight loss and fat-reducing and fat-reducing top-notch numbers. What exactly is ketogenic diet? Ketogenic diet adjusts the proportion of carbohydrates to extremely low, accounting for only 5% of the overall heat (that is, the carbohydrates taken in a day cannot exceed 20 grams), increases fat to 75 to 80%, and maintains protein between 15 to 20%, forcing the human body to burn fat to become ketones, which is proven to achieve a significant fat-reducing effect in a short period of time.
However, Chen Siying does not recommend that menopausal women adopt ketogenic diet. Because menopausal women have slow fat reproduction, most people have problems with high blood lipids and blood pressure. If such a high proportion of fat is the source of normal diet, it will increase cardiovascular risk over time. Moreover, such a high proportion of fat can easily cause the body to lack other nutrients.
Low-saccharide diet also has a good effect on lowering fat. Chen Shengting said that clinically found that as long as you eat normally, avoid fine powder with a high glycemic index, adopt a lower sugar diet, and develop a sports habit, you can also achieve the goals of lowering fat, lowering blood sugar, and reducing weight, and you do not need to eat a strict ketogenic diet..
The design of low-sugar diets is quite different. For example, you can have a bowl of full-sweet food, 3 to 6 servings of vegetables, and 2 servings of fruit every day, which adds up to about 100 grams of carbohydrates, which is a lower-sugar diet (generally people have more than 200 grams of carbohydrates a day), so the nutrient intake is also more balanced.
Finally, I remind you that the risk of ketogenic diet is still high, so I am rarely advised by medical personnel. If you insist on performing ketogenic diet, please communicate closely with doctors and nutritionists, and strengthen the monitoring of your blood sugar and blood lipids to avoid backfiring.
5. Pay attention to the supplement of natural estrogens. After menopause, due to the gradual decline of ovarian function, sufficient estrogen cannot be produced. Therefore, you should choose more yellow beans or yellow bean products in your diet, because yellow beans contain rich phytoestrogens, which helps balance hormones lacking in the body. In addition to strengthening fat reproduction, it can also delay menopause. Some people are worried that supplementing estrogen can increase the risk of tumors. Studies have shown that as long as it is taken from natural foods, there is no need to worry about tumor problems.
6. Supplementary supplementation of calcium, calcium and vitamin D
Menopause women generally have bone density deficiency. It is recommended that they usually take more nutrients such as calcium, calcium, vitamin D, etc., which exceeds the calcium quality required by women over 51 years old. Common foods such as buttermilk, milk, dried fish, rice, black sesame, deep green vegetables (including mustard, red cabbage, calcium, rapeseed, mustard) and other foods.
Santhes are widely found in various deep green foods and fruits; as for vitamin D, they can be eaten from dried mushrooms, fish, milk, and eggs. Of course, the most important thing is to sing the natural "sun" of vitamin D every day. You can choose between morning or dusk, for about 10 to 15 minutes each time.
7. Enough sleep, improve the new mother.
is not only for women who stop working, but also for everyone who wants to lose weight. Enough sleep is necessary, because insufficient sleep can easily lead to a decrease in immunity. Reduce sleep. Enough sleep is equivalent to allowing the body's cells to get enough rest, so that we can have the fighting power to thank the heat for us.
