Find A Friend Or A Group To Exercise With
To attack belly fat and any other menopause weight gain, youll need to burn between 400 and 500 calories most days of the week from;cardiovascular exercise, such as walking briskly, jogging, bicycling, dancing, or swimming, Peeke says. Need motivation? Find a friend who needs to exercise as much as you do, and set a date to work out together.;Research published in April 2015 in the;British Journal of Health Psychology;found that actively looking for a new workout partner and exercising together is beneficial for both exercise and emotional support.
If you dont have a buddy to join you on your weight loss mission, it may be time to try a group fitness class at your local gym or community center. Data published in November 2017 in the Journal of Osteopathic Medicine found that participating in regular group fitness classes resulted in a significant decrease in stress and a rise in physical, mental, and emotional quality of life compared with exercising regularly on your own or not engaging in regular exercise at all.
A Little Support Goes A Long Way
Plus, its nice to hear from other women who are going through the same things.
Get Some Sleep
Yes, that doesnt sound easy when menopause can cause sleep difficulties. There are some natural ways that you can help you, though.
Drinking chamomile tea right before bed can work wonders.
A supplement called Melatonincan also really help a lot. Just make sure you get one that is time-released, so that you not only can fall asleep, but also stay asleep. Theres no groggy feeling in the morning.
- Menopause symptoms can occur as early as the late 30s, so so keep an eye out.
- What you eat can affect how you feel.
- Menopause belly fat is a result of fluctuating hormones, diet, stress, and lack of sleep.
- Exercise your whole body, not just your belly.
- Clean out the toxins in your body.
- Support your hormones, get some sleep, and reach out to a friend and get a supplement that helps.
- Sugar and other simple carbs are culprits for menopause belly fat.
- Grab our free kitchen checklist before your next trip to the grocery store by clicking here
Hormones And Menopausal Weight Gain
Estrogen is the hormone that most of us blame for post-menopausal belly fat.
Estrogen is produced by your ovaries and by your fat cells. When menopause puts the brakes on estrogen from your ovaries, your body looks to your fat cells to keep it supplied.
So, after menopause belly fat helps your body make the estrogen it wants.
But, in the big picture of menopausal weight gain, estrogen is only part of the story.
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Focus On Lean Muscle Mass
As we age, many of us focus on cardiovascular physical activity, such as walking or running. However, its critically important we retain our lean muscle mass, as the more muscle mass we have, the more effective we are at burning calories, as well as burning fat, Carol explains.; The most effective and lasting results for improved body composition come from regular strength training and a cardio strategy that includes both steady state-exercise and high-intensity interval training . Put all of this together on a regular basis, and youll set yourself up for long term success and sustained longevity.
A Few Things You Need To Be Aware Of
So hopefully this has given you a little bit of an idea of how you can deal with fat around the middle. A couple of things you need to be aware of. If you try this regime and find that it doesnt help, then I would advise that you just maybe go and check with your doctor.
Get them to check your blood sugar levels. Pre-diabetes and diabetes can actually appear in the menopause even if youre looking after yourself well, even if youre getting a really good diet.
And putting on weight around the middle is sometimes an indication that your blood sugar balance is not quite right. The other thing is that if you put on weight really quickly, if you seem to have just put on weight overnight, then again get this checked out by the doctor because it may mean that your thyroid is going a little bit off, which again is another really important issue with the menopause.
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Age Genetics And Overall Health Also Affect Belly Fat
As humans age, muscle mass declines. People who have a lot of muscle mass burn more calories per hour than people with less muscle mass. So losing muscle mass can slow your metabolism and make it easier for you to put on weight.
Some people are also genetically predisposed to hold more weight in the belly. Studies have also shown that people who were small at birth more readily gain belly fat later in life, compared to people who were of average weight at birth.
Your overall health affects belly fat too. If you have or joint problems that make it difficult to exercise, for instance, you are probably more likely to gain belly fat than women who are able to move without .
Getting Started With Hiit
HIIT can look daunting, but the keys to success are starting out at a pace that works for you, not comparing yourself to others, and sticking with it for 4-6 weeks. Dont give up! After a few weeks, youll start to notice that the sessions are getting a little easier, you are less winded and sore, and you feel stronger and more confident. Weve seen women in their 60s and 70s in HIIT classes alongside women in their 20s and 30s, kicking butt, and adapting the exercises as they need to. Even if you are nursing new or old injuries, most people can adapt HIIT to work around them.;These older women inspired us to give HIIT a try, and we were happy we did. We lost weight, gained more energy, and found that several annoying menopause symptoms like hot flashes, insomnia, and brain fog started to diminish.
If youre having trouble losing belly fat, or weight in general, during menopause, HIIT may be worth a try. If anything, it can be fun to try a new exercise routine – and it just might be the change you need to see the results youre seeking. You might surprise yourself by just how much your body is capable of doing!
For more recommendations on losing your belly fat and staying fit as you age, sign up for Lisa Health and join our Stay Active Journey.
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Belly Fats Hormonal Connection
Perimenopause and menopause are stages of major flux in a woman’s hormone levels. Estrogen may be dropping but also spiking. In this state of imbalance, hormonal or metabolic imbalances that were once simmering invisibly on the back burner can start making themselves known.;
One of estrogen’s actions is to deposit fat onto your hips. As estrogen levels decline, that signal can weaken and fat deposition shifts to your abdomen, resulting in an expanding waistline. Sometimes this happens without weight gain its more about body fat redistribution. If you were pear shaped as a younger woman, you might become more apple shaped as you age.;
Blame Low Estrogen Levels
As women go through perimenopausethe multi-year period that precedes the total cessation of menstrual cyclestheir ovaries gradually produce fewer female hormones, particularly estrogen. By the time a womans menstrual cycles have stopped, her body produces almost no estrogen.
Its this lack of estrogen that seems to trigger a shift in fat. Almost all women gain weight as they get older, but studies have found that women who have entered menopause have significantly more visceral fat, or fat located deep in the abdomen, than similar-aged women who have not yet experienced menopause. Some women remain the same weight before and after but notice a significant challenge in their silhouette. In almost every case, women add inches to their waist after menopause.
Women who use hormone therapy to treat menopausal symptoms tend to have less visceral or belly fat than other menopausal women, which lends support to the theory that lack of estrogen drives the accumulation of belly fat. Unfortunately, when women stop hormone therapy, they gain belly fat.
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Importance Of A Calorie Deficit
To lose weight, a calorie deficit is needed.
According to some research, a womans resting energy expenditure, or the number of calories she burns during rest, declines during and after menopause .
Although it may be tempting to try a very low calorie diet to lose weight quickly, eating so few calories can sometimes make weight loss harder.
Research shows that restricting calories to low levels causes loss of muscle mass and a further decline in metabolic rate
So while very low calorie diets may result in short-term weight loss, their effects on muscle mass and metabolic rate will make it hard to keep the weight off.
Moreover, insufficient calorie intake and decreased muscle mass may lead to bone loss. This can increase your risk for osteoporosis .
Adopting a healthy lifestyle that can be maintained long term can help preserve your metabolic rate and reduce the amount of muscle mass you lose with age.
A calorie deficit is needed for weight loss. However, cutting calories too much increases the loss of lean muscle, which accelerates the drop in metabolic rate that occurs with age.
Here are four nutritious diets that have been shown to help with weight loss during and beyond the menopausal transition.
Menopause Belly Fat Why
Its bad enough you have symptoms of menopause but what an outrage that we women, if not careful, have to beat menopausal belly fat, flabby arms and more!; In this article, Ill give you the 6 things you need to get under control to get rid of menopausal muffin tops for good.
Lets start with the pre-menopause years. First, progesterone goes down.
In fact, that can happen as early as age 25 or so. If you have PMDD , you have low progesterone for part of your cycle.
As you get older that deficiency will come full cycle. This will cause a foggy brain, anxiety, concentration issues, and sometimes worse PMDD.
It can also cause sleep disruptions. In addition, low progesterone starts the slow but steady march to menopausal belly fat.
Then, the low progesterone levels contribute to elevated cortisol levels which then speeds up the deposition of fat in the stomach or belly region. The combination of these two hormonal issues then affects your energy and sleep. Remember-you can be menopausal but still menstruating. In fact, you can have heavy periods due to endometrial thickening while you also have diminishing estradiol levels, so you start getting hot flushes too. Isnt it great to be a woman? It is, but its better after you get these symptoms under control. Speaking of which, lets touch on sleep and energy for a moment.
Energy and Sleep:
Hormones all work in harmony
First, how to lower cortisol levels?
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Proven Ways To Get Rid Of Belly Fat After Menopause
It strikes without warning. One day youre strolling along, thinking youre finally getting the hang of this thing called life, when BAM! it hits you as you try to zip up your pants. Its a reminder that you are not yet done with every challenge.
Can you guess what it is? Yup: belly fat.
Those two little words strike more fear in women than standing in front of a four-way mirror trying on swimsuits.
If I had a dime for every email I got that asked me how to get rid of belly fat, Id be on my own private island, under a palm tree, being fed peeled grapes by a half-naked man named Sven. Such is not the case.
Why is belly fat such a big issue after 60, you ask? Great question. I wish we could blame global warming, the flat earthers, or the pandemic, but sadly, theres more to it.
Can You Lose Weight During Menopause
Losing weight may be more challenging during the transition to menopause, but some eating patterns may be better than others. Ward suggested that the best way to lose weight during menopause likely involves eating higher levels of protein and lower levels of carbohydrates than the Mediterranean and DASH plans. In one large observational study from the Womens Health Initiative, a long-term national health study and government program, women who closely followed the reduced carbohydrate eating plan were at a decreased risk for postmenopausal weight gain. On the other hand, a low-fat diet, which was about 60% carbohydrate, seemed to promote weight gain among these women.
Ward explained that unlike traditional eating plans, including those designed for weight loss, her books menopause diet encompasses multiple pillars, including a plant-based eating plan with more protein and less carbohydrates, a focus on meal timing, calorie control and regular exercise. Its a satisfying and enjoyable way to eat, she said, adding that nothing is off-limits. You dont have to worry about having dinner and drinks with friends, going on vacation or having to follow an unrealistically restrictive plan for the rest of your life. That said, she noted, if you want to lose weight during menopause, you should probably be consuming the minimum amount of added sugars, highly refined grains and alcohol.
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Menopause Belly Fat & How To Lose It
This week on A.Vogel Talks Menopause I take a look at weight gain around the middle a common problem many menopausal women struggle with. I explain why the menopause can cause you to put on weight around your stomach;and why it can be difficult to lose if you dont understand what is causing it! Plus, I offer my tips and advice on how you can deal with your stubborn menopause belly fat.
Menopause Belly: What Causes It And How To Fix It
Learn ways to beat the menopause belly with diet and exercise.
For many postmenopausal women, one of the most vexing changes is a shift in body fat storage to the front and sides of their abdomen.
This phenomenon, also known as menopause belly, is a result of shifting hormones, an activation of a menopausal gene, as well as changes in exercise and diet.
A decline in estrogen causes fat cells in the abdominal area to store more fat.;It may even reduce your bodys ability to burn fat.
When the menopause gene is switched on, it contributes to belly fat.;Heres 3 simple ways women can turn this gene off.
Unfortunately, most women gain between five to ten pounds during the first decade after menopause.
Research shows that postmenopausal women have an increase in intra-abdominal and trunk fat when compared to premenopausal women.
The studies found that during early menopause, theres an increase in intra-abdominal fatthe deeper visceral body fat. These changes were consistent across age and weight.
An increase in intra-abdominal fat is linked to a higher risk of high blood pressure, myocardial infarction, diabetes, and elevated cholesterol.
Therefore, this shift in body fat storage is more than just a cosmetic issue.
The decline in hormones during and after menopause is just one part of the menopause belly. For many women, their level of activity slows with age.
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Menopause Belly Fat: How To Defeat The Meno
Research shows us that weight-gain with menopause is common. The average woman will gain around 2 kilograms. While this doesnt sound like a lot, 2kg of body fat can be very noticeable. If youre troubled by menopause belly fat, your entire life can be affected. Weight-gain can contribute to a variety of lifestyle changes, from a decline in confidence and self-esteem to aggravation or onset of health problems.
Im a qualified personal trainer and nutritionist here at The Sport Dietitian. Ive achieved a masters in health and nutrition, have worked for the NHS and also have a qualification from the International Olympic Committee.;
Why am I telling you all this?
Because Im about to lay out some very simple truths:
- Youre not going through this alone
- You dont have to put up with this weight-gain
- You can beat menopause belly fat
- Anyone can make progress if they follow the right exercise and diet programs
- This is NOT just how your life has to be
If your weight is of concern to you and if youre struggling with the meno-pot and want an answer to your problems, then keep reading this blog. From postmenopausal women with new belly fat to those concerned about their future, anyone and everyone going through menopause can benefit from the advice on this page.
What Should I Eat To Lose Hormonal Belly Fat
You can overcome hormonal changes that are impacting your body weight by choosing low-calorie-dense foods. These foods help stave off hunger and cravings. This facilitates your ability to alter your body composition and helps you get back to feeling the way you did before the hormone changes.
5 Best Foods to Eat to Lose Belly Fat
- Unrefined Complex Carbohydrates
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Menopause Got You Hot
During menopause, women experience many pivotal physical changes. Uncomfortable symptoms including hot flashes, lower sex drive, and difficulty sleeping often accompany these changes.
Adding to that friction and frustration: Many women experience an increase in belly fat during menopause.
Hormonal imbalances drive these changes. Many women gain belly fat during menopause, and a big reason for that increased belly fat is lower levels of estrogen.
In fact, lower levels of this hormone during menopause often becomes the major culprit for increased belly fat. ;
Just a note, other conditions including polycystic ovary syndrome can also contribute to estrogen imbalances and lower estrogen levels. Here, well focus exclusively on declining estrogen levels during menopause and how they can contribute to belly fat.