“Age is the enemy?”… Why is it harder to lose weight in middle age?

Traveling abroad, I often see obese middle-aged Western women. Many of their younger photos are slim. Western women, who regularly consume animal fat, experience significant changes in their bodies during menopause. The decline in estrogen leads to rapid weight gain. In Korea, too, the rise in high-calorie, high-fat diets is leading to a rise in the number of obese women.

 

The fate of menopausal women … My waist is getting thicker , Muscles shrink

 

As women enter menopause, their waists thicken, muscle mass decreases, and subcutaneous fat increases. Their skin thins, breasts shrink, and sag. Joints and muscles stiffen, leading to joint and muscle pain (data from the Korea Centers for Disease Control and Prevention).

Weight gain is a normal part of the aging process, as female hormone production declines. Therefore, managing your eating habits is essential. If you continue to eat high-calorie, high-fat, and high-carbohydrate foods like you did when you were younger, you could experience uncontrollable weight gain.

You need to build muscle to use enough calories in your body. … Why Strength Training Is Important

 

Some people complain that despite frequent walking to lose weight, they can't lose it easily. They say that even after reducing their food intake, they gain weight easily when they're hungry and have difficulty losing it. These people lack muscle mass, making it difficult to fully utilize the calories from food. The excess calories can accumulate, potentially increasing the risk of diabetes.

 

Strength training becomes important as you age. Building muscle allows you to fully utilize the calories you consume through your diet, manage your blood sugar, and lose weight.

 

I eat less oily food, but my belly fat stays the same. … “ Change to mixed grain rice "

 

Fat gain isn't solely due to fatty foods. Even if you reduce saturated fat intake, it's difficult to lose weight if you still enjoy carbohydrates. This isn't to say you should avoid them altogether.

Increasing your intake of whole grains is recommended, as they reduce triglycerides and LDL cholesterol in the body. They're also good for blood sugar control. Instead of focusing on rice, switching to multigrain rice and even whole grain bread is beneficial for your health and weight loss. If you have trouble digesting multigrains, you can eat rice, but in smaller portions and with plenty of unsalted vegetables.

 

heart – Prevention of cerebrovascular disease is most important … How to protect my blood vessels ?

 

During menopause, preventing cardiovascular disease is more important than maintaining your figure. Of course, losing weight also helps maintain blood vessels. In particular, stroke (cerebral infarction/hemorrhage), which occurs when a cerebral blood vessel is blocked, can be life-threatening and can lead to permanent disabilities such as paralysis, speech impairment, and vision loss.

 

When the female hormones that protected blood vessels in youth disappear, the rate of blood vessel damage can accelerate. To protect your blood vessels, eat plenty of whole grains, legumes, fish, nuts, and seaweed. You should also drastically cut down on sugary foods. If you can't avoid sweets, your diet will be in vain, and your blood vessels will deteriorate. During menopause, your mind must adapt to the changes in your body.

 

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It's sad to grow old,

Muscle mass is rapidly decreasing,

They say that the fat is mainly around the belly.

 

Should I hula hoop for belly fat exercises?