更年期少吃多動還半年胖7kg！醫生教妳更年期減重4招越吃越瘦∣ 鄧雯心 家庭醫學科醫師【早安健康】

Summary

In this engaging episode, host Xiaotian interviews Dr. Wenxin Deng, a weight loss specialist, about the challenges many face in managing weight, particularly during menopause. They discuss a case study of a 49-year-old woman struggling with weight despite adhering to diet and exercise recommendations. Dr. Deng explains the hormonal changes during perimenopause that contribute to weight gain, including decreased estrogen and increased insulin resistance. She emphasizes the importance of a balanced diet and proper nutrition, including protein intake and stress management, to help combat menopause-related weight issues. The discussion highlights how simple lifestyle adjustments can make weight management easier.

Takeaways

• 😀 Many people struggle with weight management despite trying to eat less and exercise more.
• 👩‍⚕️ Dr. Wenxin Deng emphasizes that hormonal changes during perimenopause can significantly affect weight and sleep quality.
• 🛌 Sleep issues can be exacerbated by stress and hormonal fluctuations, leading to weight gain.
• ⚖️ Weight gain may occur even if individuals maintain the same diet and activity levels as they age.
• 🔬 Hormonal changes, especially decreasing estrogen levels, can lead to fat redistribution towards the abdomen.
• 🥗 Reducing carbohydrate intake without adequate nutrition can backfire, leading to decreased metabolism and increased stress hormones.
• 🏋️‍♀️ Strength training is crucial for maintaining muscle mass, which is essential for metabolism, especially for women over 40.
• 🌱 Incorporating both aerobic and strength training can optimize weight loss and overall health.
• 📉 Insulin resistance, often exacerbated by hormonal changes, can hinder weight loss efforts and contribute to fat accumulation.
• 🕒 Lifestyle changes, such as better sleep hygiene and stress management, are essential for balancing hormones and controlling weight.

Q & A

What common struggles do individuals face in weight management according to Dr. Deng?

Dr. Deng highlights that many individuals find it difficult to lose weight despite efforts to eat less and exercise more, often leading to frustration when they don't see results.

How can hormonal changes during menopause affect weight management?

Hormonal changes, particularly the decline in estrogen levels, can influence weight by affecting appetite, metabolism, and fat distribution, making weight management more challenging.

What case study does Dr. Deng mention to illustrate the challenges of weight management?

Dr. Deng discusses the case of a 49-year-old female manager who, despite reducing food intake and increasing gym visits, struggled to lose weight and experienced worsening sleep quality.

What are the four primary factors contributing to weight gain during the transition to menopause?

The four primary factors are declining estrogen levels, changes in adrenal function, insulin resistance, and loss of muscle mass.

Why is adequate protein intake important for individuals managing their weight?

Adequate protein intake is essential for maintaining muscle mass, which supports metabolism and helps prevent weight gain during hormonal changes.

How does insulin resistance relate to weight gain?

Increased insulin resistance can cause the body to retain fat rather than utilize it for energy, contributing to weight gain.

What dietary strategies does Dr. Deng recommend for managing weight during hormonal changes?

Dr. Deng recommends balancing meals with protein, healthy fats, and fiber-rich carbohydrates while avoiding excessive carbohydrate reduction to prevent metabolic slowdown.

What role does muscle loss play in weight management as individuals age?

Muscle loss decreases metabolism, making it more difficult for individuals to maintain or lose weight as they age.

How can meal distribution impact insulin levels according to Dr. Deng?

Properly distributing food groups on plates can help maintain balanced insulin levels, preventing spikes that can lead to increased fat storage.

What additional dietary approach is mentioned in the transcript for weight management?

Intermittent fasting is mentioned as a dietary approach, with potential benefits, though further discussion on its application for individuals is suggested.