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How Do You Get Rid Of Menopause Belly

Find A Friend Or A Group To Exercise With

How to get rid of your menopausal belly

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.

So How Do We Tackle This Menopause Belly Fat

Really its a two-pronged approach: Diet and Exercise!

When it comes to foods as we age, it is a good rule of thumb to focus on high-quality, whole, fresh foods as the basis of all your meals. Think of it as treating your body as well as you can now, for a healthy body for all the days and years to come! The more you care for and nurture yourself now, the healthier you will be both physically and emotionally down the road! I am a firm believer in this, which is why I stick to the 80/20 rule: 80% of the time, I eat healthy veggies and fruit take up most of my plate, with lean proteins and healthy fats such as extra virgin olive oil and nuts making up the rest. This not only helps me stick to a healthy eating plan, but it actually curbs my cravings for the bad stuff! But that doesnt mean I dont indulge I love sweet treats and snacks like everyone else. I just keep them in moderation, or at 20%. And I find this to be a really easy and effective way to make sure I am giving back to my body, but also indulging every now and then. A win-win! If you need some guidance on a healthy eating plan, check out the free trial of my Whole Body Plan, which includes a customized eating plan. You can choose low-sodium, vegetarian, gluten-free and more, and get three meals and two snacks for every day! Its a great way to enjoy your food while not having to make the decisions about what to eat perfect for sticking to a healthy eating plan!

Lets get fitter, together inside and out,

Which Apron Belly Treatment Is Right For Me

Everybody is different, which is why there’s no one-size-fits-all solution for apron belly.

The first step toward reaching a desirable body weight, which means having a body mass index of 18.5-24.9, is to calculate your BMI by:

  • Multiply your body weight by 703
  • Divide that number by your height
  • Divide by your height again

If you’ve already reached a desirable body weight and you still have an apron belly, increase the duration and variety of resistance-training workouts to tighten and tone up.

Get plenty of sleep and keep stress levels low.

If a healthy diet and exercise haven’t worked to make your belly flat, consider laser or radiofrequency treatments that destroy fat cells.

In severe cases of apron belly where loose skin flops around or causes chafing, consider talking to a plastic surgeon who can remove excess tissue, tighten your midsection, and help you gain the figure and confidence you desire.

It is important to have an effective fitness and weight loss approach, but which is the best?

Recommended Reading: How Do You Know When You Finish Menopause

Oestrogen And Fat Distribution At Menopause

A change in hormone levels, mainly oestrogen, may influence body fat distribution. 

Many women in perimenopause and early post menopause years gain fat mass as their oestrogen levels drop. Women of childbearing age tend to store fat in the lower body , while men and postmenopausal women store fat around the abdomen . 

Animal studies have shown that a lack of oestrogen leads to unwanted abdominal fat, although the exact mechanisms are not yet understood. 

I Struggle With Weight Loss: What Should I Do

Do You Get Fat During Menopause

If you can’t get excess abdominal weight off on your own, which is the case for many women, the Fit Mother Project team is here for you.

There’s custom weight-loss meal plans, fat-burning workouts, online health coaching support, and more to help you reach your goal weight and eliminate stubborn belly fat for good.

When you sign up, you gain access to medical expert advice, nutritious recipes, weekly newsletters, nutrition and exercise education, and peer support through private social media groups.

The Fit Mother Project program has helped hundreds of thousands of members lose weight, get fit, and stay healthy for a lifetime.

Sign up for the Fit Mother Project 30X weight loss plan today or try a free meal plan and workout to reduce apron belly!

Recommended Reading: Does Menopause Make You Feel Crazy

Drink Water And Eat Healthily

How can I lose my menopause belly? The majority of people will say you to follow a diet and drink water, and they are right. Please, do forget about soft drinks, as they contain huge amounts of sugar and additives that only contribute to the growth of your menopause belly. Drink only water, however, ensure you do not wash down the meal with it, as it will only expand the stomach and you will feel hungry again. As for foods, greens and fruits are obviously top-picks but you may also try to follow diets with less content of fats and carbs. Note, they should be present at all times, as protein only wont provide you with energy and anti-aging effects.

Start Your Day With Acv Or Lemon Water

Kick-start your bodys natural detoxification process first thing in the morning by drinking a glass of water with lemon or apple cider vinegar in it.

The acetic acid in vinegar helps your body burn fat and rids your body of toxins. It also gives you a little energy boost to start your day.

The benefits of apple cider vinegar or lemon in your water are endless! Just add a tablespoon or two of apple cider vinegar, or slice a lemon and squeeze it into your water.

Also Check: Is It Possible To Bleed After Menopause

Its Called Provitalize Our #1 Anti

Provitalize contains a unique combination of ingredients that has helped thousands of women to curb menopausal symptoms such as weight gain, bloating and joint pains caused by hormonal changes and aging, especially in 40-60s:

They have taken back control of their lives and transformed this otherwise difficult time into the perfect prime of their lives.

Provitalize, our #1 best selling Thermogenic Probiotic supplement, contains our proprietary blend of thermogenic probiotics, natural herbs – like moringa and curcumin –  and absorption boosters.

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  • Provitalize is 100% caffeine-free and stimulant-free. It is also vegan, keto, paleo and kosher friendly, perfect for anyone looking to introduce a diet friendly supplement to give their weight loss plans a boost!

    Provitalize is made in a GMP certified, FDA registered facility right here in the US.

    And if you are unhappy with our product, we offer a 90 day money back guarantee, hassle-free!

    Stay Updated

    Menopause Belly Fat & How To Lose It

    Menopause Belly: What is it? And How Do I Get Rid of 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.

    Eileen Durward

    Also Check: What Causes Weight Gain In Menopause

    A Healthy Lifestyle Commitment

    Know that developing apron belly can happen to anyone, even women who maintain healthy weights.

    Pregnancy, hormone fluctuations, and prior weight loss can all contribute to stubborn fat pockets associated with apron belly.

    Make a commitment to better health with lifestyle habit changes, but know that sometimes medical intervention is needed to achieve the perfectly flat midsection you long for.

    Stay motivated by setting goals, recruiting friends and family to keep you accountable, and rewarding yourself for success!

    How To Stop Menopause Bloating

    Written by Liz Brown

    Menopause bloating can be painful and uncomfortable. Learn how to stop menopause bloating and find quick relief!

    Every woman will go through menopause at some point in her life. For some, entering menopause can feel like a sigh of reliefno more PMS, no more menstrual cycle, and no more birth control! Freedom! For others, entering menopause is no cause for celebration because they know what awaitshot flashes , mood swings , night sweats , and even a decreased libido!

    The symptoms of menopause can be a huge pain in the ovaries and can be really uncomfortable for a lot of women. If youre currently going through menopause and are experiencing some not-so-thrilling symptoms, like menopause bloating, there are some natural menopause bloating remedies to help you find quick relief. But first, lets take a look at the connection between menopause and bloating so we can fully understand what causes it in the first place.

    Heres what well cover about menopause bloating:

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    How To Get Rid Of Belly Fat From Menopause

    Theres a reason bulge and budge are only one letter apart: the meno-bulge doesnt budge very easily. But it only took obsessing over Halle Berrys Instagram account for me to figure out that belly fat over the age of 50 is not inevitable. Berry, who was diagnosed with diabetes at 19, and who gave birth at 46, has a healthy diet that includes bone broth and no sugar. She posts videos of herself boxing with her personal trainer, who says she has the body and stamina of a woman half her age.

    So as much as I wanted to throw in the towel and say, Oh, well, I guess theres nothing to be done! Might as well skip the gym today and have another Skinny Cow, Halle Berry and her abs made me feel I couldnt justify doing so. Sure, she has wealth, fame, a personal trainer, great genes , but she still has to make great choices to be that fit.

    So I decided to learn exactly what those great choices are to find out how the average womans menobulge can budge.

    What Causes Menopause Belly Fat

    3 Ways to Get Rid of Your Stubborn Menopause Belly Fat ...

    Many women gain weight during the transition to menopause, particularly around their midsection. This can be extremely frustrating, and as your waist circumference increases, so does your risk for developing things like diabetes, heart disease, and some cancers. The good news is that weight gain doesnt need to be an inevitable part of a womans post-menopausal life. But before we share our best tips for getting rid of menopause belly fat, lets take a look at some of the causes of weight gain during and after menopause.

    • Low estrogen. Falling estrogen levels can cause insulin sensitivity, which can make your blood sugar levels more prone to spiking and crashing, which in turn causes you to crave high carb, sugary snacks. A decrease in estrogen can also cause fat in your bum, hips, and thighs to be redistributed to your midsection.
    • Slower metabolism. Our metabolism slows down as we age, and some research suggests that peri- and post-menopausal women burn up to 300 fewer calories per day compared to when they were in their early 20s.
    • Our muscle mass also diminishes as we get older, which slows our metabolism and makes it harder to lose weight.
    • Genetics. Our genetics can influence how/where we carry weight.

    Read Also: Can Hot Flashes Be Caused By Something Other Than Menopause

    Its Better To Stand Than Sit If And When You Can

    The formula is simple: The more time that your bodys in motion, the more calories your body will burn. One low-effort way to do that? Stay as vertical as possible throughout the day, Peeke says. Not only will that increase calorie burn, it can also help prevent other health problems. A study published in January 2018 in the journal Obesity found that prolonged sitting is connected to higher levels of abdominal fat, as well as fat thats accumulated around organs such as the liver, which increases risk for diabetes and heart disease.

    Staying vertical isnt exactly the same as breaking out a full-on sweat . To stay upright more often, stand and pace when youre on the phone, or park further from the front door of the places youre going, so youll have to walk more. If youre a binge watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on all your favorite shows.

    To stay upright more often, stand and pace when youre on the phone, or park farther from the places youre going so youll have to walk a little more. If youre a binge-watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on your favorite shows.

    Menopause Belly Fat: Does Menopause Really Cause Weight Gain

    This simple answer is yes. In a study that followed a number of women through all stages of menopause, it was found that almost all women gained fat and lost muscle mass. There are several reasons for this:

    • Hormonal changes during menopause drive hunger, resulting in higher caloric intake.
    • These hormonal changes also change where fat is stored. More commonly found around the hips in pre-menopausal women, menopause shifts fat storage to the stomach, leading to more noticeable abdominal fat or meno-pot.
    • Menopause is linked to a slower metabolism, which increases weight gain.
    • The menopause can result in higher levels of insulin in your blood, which causes your body to store more energy from your food intake than normal.

    Other contributing factors to menopause belly fat include lower levels of physical activity amongst postmenopausal women, factors like retirement that lower the day-to-day need for burning energy or conversely high-level career progression that increases stress levels and results in weight-gain associated with said stress.

    The long and short of it is that menopause belly fat is real. Whether caused as a direct result of physiological changes or lifestyle factors, its a problem many women experience.

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    How Do I Get Rid Of My Menopause Belly

    14 May 2021

    The journey of menopause is a path paved with unfamiliar ground. Besides the hot flashes and brain fog, we also get to watch our middles grow. Ten years ago perimenopause became a thing in my life, whether I was ready or not. Somewhere along the way my midsection expanded, and now all I can think about is, How do I get rid of my menopause belly?

    I dont understand how I suddenly have this belly when my eating and lifestyle hasnt changed. Ugh. Ive wondered more than once, What is happening to me?

    Lets talk about whats really going on when menopause belly appears out of the blue. Well, two different issues can be at fault for your expanding belly: true-blue fat thats being redistributed from other parts of your body, and bloating.

    When perimenopause , and then menopause, show up on the scene of your life, your estrogen levels begin fluctuating wildly and then dropping. Progesterone is also decreasing, and cortisol is increasing. This causes body fat to redistribute from your hips, thighs, and buttocks to your waist. While a very simplistic explanation, the bottom line is that your hormone chemistry is changing with menopause.

    Proven Ways To Get Rid Of Belly Fat After Menopause

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

    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.

    Recommended Reading: What Is The Typical Age For Menopause

    What Happens To Belly Fat During Menopause

    Perimenopause is the time period when estrogen and progesterone levels decline and menopausal symptoms ensue, but before actual menopause which is defined as 12 consecutive months without a period starts.

    As estrogen levels fluctuate and drop, body fat is redistributed from the hips, thighs, and buttocks to the waist, and as progesterone levels decrease, cortisol levels increase, which can also cause the body to hold onto stubborn menopause belly fat.

    In other words: Ugh.

    Choose Healthy Carbs Fat And Protein

    Focus on nutritious foods while on your weight loss diet so that you make every calorie count. This has two benefits — it helps ensure you’re meeting your vitamin and mineral needs — and because nutritious foods tend to be more filling than “junk” — you won’t feel hungry and deprived.

    This means you should fill up on vegetables at every meal; include fruit in your meal plan; choose nutritious sources of fat, such as avocado, olive oil and nuts; and choose lean proteins such as beans, poultry and fish. Emphasize healthy foods that provide lots of calcium — such as nonfat dairy, as well as broccoli and leafy green vegetables — since a diet high in calcium is linked to a lower risk of excess visceral fat.

    Read Also: Are Sweet Potatoes Good For Menopause

    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.

    Menopause Got You Hot

    Pin on Health Tips for Women over 40

    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.

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    Cause #3: Bad Gut Bacteria

    A drop in estrogen levels during menopause can cause bad bacteria to grow quicker in the gut

    This is why its common to have belly bloating, weight gain, and other digestive issues during menopause.

    Probiotics are great for strengthening the gut and populating it with good bacteria.

    Pickles, kimchi, sauerkraut and kefir are rich in probiotics that introduce good bacteria in the gut.

    There are also some unique probiotic strains like L. Gasseri & B. Breve that have been studied to impact bloating and stubborn fat. 

    Here at Better Body Co., weve combined these clinically studied ingredients to create a 100% natural solution.

    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.

    Recommended Reading: How Much Weight Gain In Menopause

    Menopause Belly Fat And Calories

    The belly fat you can gain after menopause doesn’t affect only your appearance, it can also increase your risk of disease. Post-menopausal women tend to gain stomach fat as visceral fat, which is fat found within your abdominal wall. This type of metabolically active fat surrounds your internal organs and pumps out inflammatory substances. That spells bad news for your overall health, since chronic inflammation contributes to heart disease.

    Here’s the good news — that deep-belly visceral fat is among the first fat you’ll burn when you start to lose weight. To do that, eat fewer calories than you burn each day.

    For example, a 5-foot tall, 50-year-old woman who weighs 165 pounds and lives a sedentary lifestyle can maintain her weight with 1,815 calories. She could reduce her intake to 1,565 calories daily to lose half a pound per week, or eat 1,315 calories to lose 1 pound weekly.

    Don’t reduce your calorie intake as much as possible — it won’t speed up your weight loss. In fact, eating fewer than 1,200 calories could put you into a semi-starvation state, ultimately slowing down your metabolism.

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