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How Do You Get Rid Of Menopausal Belly Fat

What Causes Menopause Belly Fat

How to BANISH Menopausal BELLY FAT Forever!

Menopause belly occurs during the transition of women through the perimenopause, the actual menopause, and postmenopause.

Previously, when a woman could have menstruation and childbearing potential, the fat was stored as a fuel for breastfeeding and was found majorly in the hips, thighs, and buttocks.

Then, when the breastfeeding function is complete or has never been used but the menopause occurred, the fat is redistributed evenly to the abdomen.

Naturally, there is nothing a woman can do to prevent the bodys fat redistribution but physically she can start fighting the weight gain with the help of meal plan, exercise, and dietary supplements.

Here are the main culprits that make your body store more fat around your waist during menopause:

Dr Oz: How To Get Rid Of Menopause Stomach Fat

Dr. Oz was asked by Diane, someone in his audience, about why women get that pouch of fat around their stomach after or around menopause.

Wood Texture from Crestock Stock Photo

Dr. Oz checked Dianes stomach to make sure it wasnt a hernia , but more often it is because when the ovaries stop making testosterone, the muscles get more lax. Then the weakness between the muscles make your stomach droop and you get a pouch of what looks like fat around your belly. The best way to get rid of this stomach pouch is not a tummy tuck its to do the plank exercise! Lie down on your tummy on the floor. Push up so you are like a straight plan on your tip toes and your forearms and keep your behind down it is called plank because you are supposed to be straight and flat like a plank! If you get really good at this, try lifting up your right leg in the air.

Body Changes At Menopause

As we age, our muscles decrease in bulk and our metabolism slows down. These changes can contribute to weight gain around the time of menopause.Other physical changes associated with menopause may include:

  • skin changes, such as dryness and loss of elasticity
  • vaginal dryness
  • hair growth .

These changes may affect a womans body image and self-esteem and increase her risk of depression and sexual difficulties. Taking steps to manage the symptoms of menopause can help.

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Time Meals And Snack Right To Counter Mindless Eating

Its not just what you eat when you are following a mid-life diet that matters, but also when you eat. Midnight ice cream binges and potato chip raids, for example, are generally bad ideas and would be a poor choice even during the light of day. But the general message on food timing is clear: Dont eat too much too late, Peeke says. Eating later in the evening is murder for trying to keep weight off.

Another way to keep snacking calories in check is to avoid mindlessly nibbling throughout the day or falling into the dreaded afternoon snack trap. What a menopausal woman does from 3 p.m. on every day can determine how big her belly is. Thats when most women tend to overeat and oversnack.

To help rein in your snacking, Peeke says to start paying attention to your circadian rhythm. Eat during a window of 8 to 12 hours a day, and then dont eat for the rest of the time. Experts find this imperative to take care of weight at any age, but especially during menopause, she says.

Gp Talks About The Impact Of The Menopause On Weight Gain

How to get rid of menopause belly?

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Coined the “middle-aged spread”, women who have gone through the menopause are more prone to developing a pear-shaped body, the NHS Liverpool Women’s NHS Foundation Trust pointed out. “Many women feel that their weight gets harder to manage the older they get,” the health body noted. ” often approach menopause already struggling with weight, and then it just gets harder.”

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Add Strength Training To Your Workouts

According to the CDC, you need 150 minutes of cardio each week to stay healthy. Many women get the cardio part right but dont add the strength training part to their routine.

If you dont add strength training into your life, your metabolism wont work as effectively as it could. The more muscle you have on your body, the faster your metabolism works, making weight loss easier

And after the age of 30, you start to lose muscle mass if youre not actively replacing it. Do your part to keep your body strong and your metabolism revved by strength training at least three times per week!

You can use your own body weight with moves like push-ups, lunges, and squats or use dumbbells, kettlebells, or resistance bands. Try the below exercises for menopause belly and overall strength!

Related:Beginners Guide To Strength Training

Where Do I Find Hiit Workouts

In recent years, health clubs have made HIIT classes a core offering. In fact, some chains like Orange Theory specialize in HIIT. If you are more motivated to exercise by taking classes, look for a club that offers HIIT classes at a time convenient for you.

With modern technology, you can easily find HIIT workouts online, from blogs to YouTube to free apps. But you dont even have to go that far. For example, on your next jog around the neighborhood start at a comfortable pace. But then, for 30 seconds, run at an all-out sprint before dropping back into a comfortable pace. The sprint is your interval, and the comfortable pace is your resting period. If you repeat the pattern for several minutes, you will have completed a HIIT workout.

Dont forget to stretch before, during, and after your workout

If youre new to HIIT, start with 30-second interval bursts and 30-second rests for about 20-30 minutes of total exercise time three to four times a week. A recent study of sedentary men found that just 10 minutes of HIIT three times a week achieved the same cardiometabolic health results as 50 minutes of moderate-intensity endurance exercise. How great is it that you can actually exercise for fewer minutes a week and still improve your health! As you become accustomed to the HIIT style, decrease your resting time, and perform different interval exercises. Some examples include:

  • Jumping jacks

  • Flutter Kicks

  • Pushups, and more

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Don’t Forget Strength Training

As you get older, your muscle mass and bones begin to deteriorate, per the Mayo Clinic. Besides eating plenty of protein, strength training is a key way to preserve muscle and bone strength, according to the Mayo Clinic.

The Physical Activity Guidelines for Americans recommend adults do two strength-training sessions per week.

Not sure where to begin? Work with a fitness professional to design a safe and effective strength-building program customized to your mobility, flexibility, balance and goals. Here are some common types of strength training you may want to try:

Tip

Weight loss doesn’t have to be your motivation when it comes to workouts the mental health benefits of exercise are important, too. Activity can help lift your mood, reduce depression and ease stress, per a January 2013 study in the Journal of Preventive Medicine and Public Health, all of which are important for your wellbeing during menopause and beyond.

Menopause Hormones And Fat

How to Get Fit : How to Get Rid of Post-Menopausal Belly Fat

In menopause, the function of the ovaries deteriorates and eventually stops. This leads to a reduction in production estrogen which also affects the levels of progesterone and testosterone. This change in hormones has significant effects on your health and ability to burn body fat.

Technically you enter menopause when you have your last natural spontaneous periods. On average the menopause happens between the ages of 45 and 55 but there is natural variation from 40 to 60.

The most typical symptoms from the hormonal changes of menopause include sweating and hot flashes. Sleep disturbances are also very common.

Depression, mood swings and lack of motivation are also possible mental effects of menopause. Reduced estrogen and testosterone levels naturally affect libido and lowered libido is very typical.

Menopausal belly fat is linked with testosterone, estrogen, and progesterone. All of these hormones have important function in your metabolism. They keep your muscle mass at youthful levels and help you keep active. They also directly affect how your body uses nutrients.

Essentially after menopause, your body is primed to lose muscle mass and to store fat.

Loss of muscle mass is natural as we age and menopause exacerbates the problem with these hormonal changes.

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Shrink Belly Fat With Tai Chi Or Quigong

Maybe youve never tried it or perhaps youve seen a group of people practicing tai chi together in a public park but a recent research study from Hong Kong showed that this Chinese discipline of low-impact meditative movements could help trim waistlines in middle aged and older adults. This study, published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. The study authors wrote that tai chi health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity.

The Composition Of Belly Fat

Belly fat is different from other types of fat as it can be made up of two varieties:

1. Subcutaneous fat: the visible kind that sits just under the skin.

2. Visceral fat: this sits around the internal organs. It can amplify issues like insulin resistance, elevated cortisol and high blood sugar. Visceral fat is also implicated in cardiovascular disease, dementia, breast and bowel cancer, type 2 diabetes and stroke.

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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.

Summary

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.

When To Get Help For Belly Fat

9 Tips + Workout to Get Rid of Lower Belly Fat

A large waistline puts you at risk for metabolic syndrome, a cluster of symptoms that can lead to heart disease, type 2 diabetes, stroke, and other health problems. If you have any of these related symptoms or are taking medication for any of them, you should see a doctor.

  • Abdominal obesity
  • High triglyceride level
  • Low HDL cholesterol
  • High blood pressure
  • Fasting glucose

Increased belly fat is also a primary risk factor for insulin resistancea precursor to diabetes, and a warning flag for heart disease, stroke, fatty liver, and vascular disease.

Other warning signs that should prompt a call to your doctor:

  • A rapidly expanding waistline
  • Losing weight, but your midsection keeps growing
  • Belly bloat accompanied by severe pain, spotting between periods, postmenopausal bleeding, blood in your stools, or fever.

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Mayo Clinic Study Finds Explanation For Postmenopausal Belly Fat

By Allie Shah Order Reprint

Weight was never a concern for Stephanie Brondani, 52, of Minnetonka. Until last year, when she hit menopause.

Suddenly, she noticed her midsection thickening. I think everybody feels , Im eating the same way I always have been and yet Im getting this roll. What is that about? she said.

Scientists have long known that lower estrogen levels after menopause can cause fat storage to shift from the hips and thighs to the abdomen. Now, a groundbreaking study, co-authored by the Mayo Clinic, has determined why: Proteins, revved up by the estrogen drop, cause fat cells to store more fat.

The study also revealed a double whammy: These cellular changes also slow down fat-burning by the body.

Even though the research doesnt provide weight-loss solutions, it may bring a sense of relief to millions of middle-aged women who have been fighting an often losing battle against the dreaded post-meno belly.

It doesnt mean youre absolutely doomed, said Dr. Michael Jensen, an endocrinologist at the Mayo Clinic and one of the studys authors, but it does mean its going to be harder, probably to lose weight.

That comes as welcome news to Brondani, who has tried a new exercise program, wears a pedometer and has cut back on sugar and junk food.

Sudden changes

Cassandra Clay-Chapman started putting on pounds soon after she entered menopause a few years ago. Before she knew it, she was 10 pounds heavier.

Beyond beauty

The Magic Formula For Reducing Belly Fat Is A Combination Of Cardio Core And Weight

I dont want to be sales-y, but I do have an8-week exercise program that includes this magic formula. It comes with a 60-day guarantee, so if you dont like it, youll get every penny back. Its pretty cheap anyway.

  • Build More Muscle

Muscle mass declines with age. Muscle cells use up a lot of energy. Therefore, the more muscle mass you have, the more calories your body needs. If you dont take enough calories in to keep up with demand, your body will use fat as a source of energy and you will lose weight.

  • Eat Properly

Cut carbs. Carbs draw water into your body, causing bloating and fat storage, which loves to occur where you want it the least: your belly area.

Eat whole ingredients and avoid processed foods. Eat plenty of fresh vegetables and other great sources of vitamins, minerals, and fiber.

Dont cut out the fat. Eating fat does not make you fat. In fact, eating fat can help you lose fat.

My husband is an amazing French chef, who has helped me eat properly and I lost A LOT of weight since I met him. He helped me create meal plans and healthy cookbooks with delicious recipes that help with weight loss and use whole, nutritious ingredients.

  • Watch Your Blood Sugar.

Get your blood sugar levels tested regularly, especially if you are overweight.

If you are over 45 years old, your health care provider should test your blood sugar levels every 3 years.

  • Detox Your Liver

  • Love Yourself!

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Choose Fats Wisely And Eat Meals With Healthy Fats To Counter Weight Gain

Fat adds flavor, makes our food taste better, and is part of a healthy diet. So the good news is that it isnt necessary or recommended to completely eliminate it from your diet altogether. You just need to learn how to be more choosy, says Palumbo. Think more walnuts, and fewer Whoppers.

The healthiest fats are the ones that derive from vegetable sources like olives and nuts, but keep in mind that healthy fats like those found in avocados have the same number of calories as the fat found in an ice cream sundae. An ounce of nuts has 170 calories, so you have to be very careful, says Palumbo. The same goes with extra virgin olive oil. The American way is to go overboard, so you have to be extremely cautious when you use it and measure the amounts of fats and oils that you consume.

And restaurant meals once again are not your friends in the fat department. Restaurants are not in business to make us healthy. They add a lot of flavor carriers, which are known as fats, Palumbo says. Salad dressings are one of the biggest sources of added fat in our diet, so be sure to order your salad with the dressing on the side.

What Causes Belly Fat After Menopause

How to Get Rid of Post-Menopausal Belly Fat

Many women who have entered menopause are well aware of the shapeshifting that happens with the fat in their bodies. In the past when they gained weight it would be in their hips and thighs but now it seems to go straight for the midsection. Belly fat isnt only unsightly but its also worst for your health than thigh fat . Women with an apple-shaped body with visceral fat can have higher blood pressure and more at risk for heart disease .

The reason this shapeshifting happens is from your hormones changing the way your body distributes fat. It shifts the fat that once was in your hips and thighs directly to your belly . Your body then stubbornly wants to hold on to this belly fat to rebalance your estrogen production .

When entering perimenopause in your 40s your body starts to gradually decrease estrogen production . For many, weight gain is the greatest and muscle loss the worst in their peri-menopausal years . By the time you fully hit menopause your body produces the least amount of estrogen ever . Your body then develops a hormonal belly as it begins to shift your fat cells from your hips and thighs to your stomach.

Womens metabolism also decreases with menopause causing them to not burn as many calories as before . With a slower metabolism comes fat gain. And with menopause, youre more likely to become fatigued. With chronic fatigue, youll be less likely to engage in physical activity and live an active lifestyle . This also leads to fat gain.

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