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 .
Menopause Belly Fat How To Lose Belly Fat In Menopause
If youre a woman over 50, you might be looking for ways to get rid of the stubborn menopause belly fat. Well, here are our favorite steps that can help you get rid of belly fat after 50.
How can I lose my menopause belly? a common question within women who came across excessive fat with the onset of menopause.
A weight gain is hard to avoid when you are over 50, but it does not mean there is no solution.
Lets review the factors that cause menopause belly fat, and decide on the best remedy for it.
Why Belly Fat During Menopause Is More Than Just A Bummer
There is more at stake than just bikinis and vanity when it comes to having a meno-pot. You may or may not like having big thighs, but they pose no health threat belly fat, on the other hand, comes with an increased risk for mortality even with a normal BMI, and with an increased risk for heart disease, breast cancer, uterine cancer, diabetes, hypertension, stroke, sleep apnea, and many other serious and life-threatening diseases.
Your waist-to-hip ratio is a quick way to gauge your risk. Measure around the fullest part of your buttocks. Then measure around the narrowest part of your waist. Divide your waist measurement by your hip measurement. A healthy ratio is less than 0.8 the ideal is 0.74. A ratio greater than 0.85 is associated with the health risks listed above. Or, you can just go by the following guideline: According to the National Institutes of Health, a waistline of larger than 35 inches for women signals a significant increase in heart disease and diabetes.
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Say Goodbye To Belly Fat After Menopause With These 7 Effective Exercises
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During menopause, one common thing most women notice is the accumulation of belly fat. Yes, it can have a significant impact on your confidence and make you feel frustrated. The fact that the belly is the toughest area in the body to tone up only makes the problem bigger.
Its important to remember that with regular exercise, it is possible to get rid of all that belly fat. Apart from a good diet and proper sleep, you will need to workout on a regular basis to tone up the tummy.
Here are 7 easy and effective exercises to help you deal with belly fat during menopause:
1. Jumping rope
Rope jumping is a fairly efficient type of cardio exercise! In fact, it is the best way to burn calories and belly fat. It helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Whats more, it also strengthens the muscles of your legs, butt, shoulder, arms, and belly.
Tip: Do it for 15 minutes daily.
Pilates is known to strengthen muscles and tone up the body. The best part is that it is specifically designed to build core strength and improve flexibility. Hence, it helps to reduce belly fat by increasing the fat-burning efficiency of the body and at the same time, toning up the area.
3. Boat pose
4. Bicycle crunch
6. Leg raise
7. Steady-state cardio exercises
So, ladies, try these exercises to cut down that stubborn belly fat!
How To Get Rid Of Belly Fat For Good
Hydrate using water and not sugary drinks.
Sadly, it is almost impossible to shed weight from a certain part of the body. However, this does not mean that you should give up on your quest to lose the menopause belly fat. There are various techniques that you can apply to help you get rid of the unwanted fat in your abdominal region. To achieve this fete, consider the following menopause fitness tips:
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Top 5 Ways To Lose Menopausal Belly Fat Soon
Menopause years are troublesome in many ways and the muffin top is one of the most inconvenient of all.
The early signs of menopausal belly fat are seen when you touch perimenopause and the situation is seemingly out of control after the menstrual cycle ends.
Blame it on decreasing estrogen level that is responsible for the menopausal belly fat.
In this article, we will discuss how to get rid of belly fat after menstruation cycle and what are the methods and exercises for menopause belly loss.
The Drop In Estrogen Changes A Womans Shape
The natural drop in estrogen levels after menopause, cause natural pears to store more fat in the belly area and less in the lower body.
Both pears and apples easily gain stomach fat during and after menopause when high stress, inactivity, and poor eating habits are present.
While you cant turn back the hands of time on estrogen production, you can control some of the other hormonal imbalances that cause post-menopausal belly fat by reducing stress, getting adequate sleep, exercising, and most importantly changing the foods you eat.
Move More Once You Hit Midlife Say Experts
Weight gain may feel like its inevitable once youve entered your fourth decade, but the truth is, it doesnt have to be. Natural hormonal changes mean you may start to notice symptoms of menopause, such as hot flashes, night sweats, and mood swings, but you dont need to idly accept that the number on the bathroom scale will steadily creep up, too.
Heres whats going on with your body if elastic-waist pants are now your go-to fashion staple: Weight distribution changes as you hit menopause, with the added pounds accumulating right around your belly. I named the extra fat that collects around your middle the menopot, says Pamela Peeke, MD, MPH, author of Body for Life for Women.
What we did when we were 30 and what we do when were 60 is very different, says Kathryn A. Boling, MD, a family medicine physician at Mercy Medical Center in Baltimore. We have to adjust our exercise some as we get older. If youve lost some gusto, create incentives for yourself to stay moving. I have an Apple Watch, and I like to see that circle closed, she says. Peeke says you dont have to go to a gym, but you do need to do enough strength training to keep your muscles strong and your metabolism revved. Try activities that have you lifting, pushing, and pulling, she says.
Switch To Hiit Cardio
Menopausal women experience unstable and fluctuating hormone levels which ultimately leads to a lower presence of estrogen in the body. Reduced levels of estrogen can cause metabolism to slow down, leading the body to burn calories at a slower pace. To increase the rate of your metabolism, try incorporating one to two high-intensity interval training workouts into your weekly workout regimen. Remember not to overwork your body, and alternate HIIT workouts with light to moderate exercise on the other days of the week.
Besides speeding up your resting metabolic rate, HIIT workouts can help to revert some of the effects of aging including the loss of muscle and increased fatigue. According to research from Mayo Clinic, HIIT triggers the growth of muscle mass while boosting the muscles capability to create energy.
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Why Menopause Makes Weight Loss So Hard
Menopause officially starts when a person hasnt had a menstrual cycle for 12 months. Around this time, it may be very hard to lose weight.
In fact, many people notice that they actually start putting on weight during perimenopause, which can begin a decade prior to menopause.
Several factors play a role in weight gain around menopause, including:
- Hormone fluctuations. Both elevated and very low levels of estrogen can lead to increased fat storage .
- Loss of muscle mass. This occurs due to age, hormonal changes, and decreased physical activity .
- Inadequate sleep. Many women have trouble sleeping during menopause. Poor sleep is linked to weight gain .
- Increased insulin resistance. Women often become insulin resistant as they age, which can make losing weight more difficult (
Whats more, fat storage shifts from the hips and thighs to the abdomen during menopause. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease .
Therefore, strategies that promote the loss of abdominal fat are particularly important at this stage of life.
Menopause may lead to hormonal changes, loss of muscle mass, poor sleep, and insulin resistance. These effects may, in turn, increase the risk of weight gain.
Hormonal Changes And Symptoms Of Menopause
As the transition to menopause gets under way, levels of certain hormones begin to decline. And lets just acknowledge: The resulting symptoms usually arent much fun. Still, knowing whats in store can help you better navigate this phase of life and many menopausal symptoms do resolve once the body adjusts, says Dr. Stephanie Zeszutek, an OB-GYN. Here, Dr. Zeszutek explains the major hormonal shifts of menopause and some effects you might notice:
- Progesterone: This hormone is generally the first to wane during peri-menopause. This can set the stage for weight gain, plus vaginal dryness and menstrual spotting. Mood changes also may occur, along with a heightened susceptibility to depression or anxiety.
- Oestrogen : The next hormonal shift is typically a reduction in oestrogen, which can result in lower lean body mass , an increased percentage of body fat and a greater resistance to the hormone insulin, which may lead to elevated blood sugar. Lower levels of oestrogen also contribute to symptoms like hot flashes and headaches and may play a role in depression risk, as well.
- Testosterone: Levels of this hormone actually drop throughout your adult life. At menopause, testosterone is typically about half what it was at its peak. Testosterone helps retain lean muscle mass, so declining levels are associated with an increase in body fat, particularly in the belly region.
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The Truth About Weight Gain During Menopause
Included in this article:
Like many aspects of aging, menopause has long been stigmatised and the lack of open dialogue means many people get stuck with unanswered questions about their health during this phase of life.
In this article, well take a closer look at the topic of menopausal weight gain, a big source of confusion for many. One comprehensive review of research on midlife women found that subjects gained an average of half a kilo each year throughout their 40s and 50s. Why does this happen? And is weight gain during menopause a foregone conclusion? Read on for a science-backed guide to how menopause may affect your weight and metabolism, along with compassionate expert advice for supporting your health during this stage of life.
The Extra Weight Gain Around Your Internal Organs Can Boost Body
Q: I’m a year past menopause and for the first time I have belly fat. I’ve also gained weight. How can I reverse this trend and lose the fat? Lanny F., Portland, OR
You’re not alone almost 75% of women over age 55 in the U.S. are overweight or obese. Combating that is a priority for maximizing your length and most importantly your quality of life.
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Insulin Resistance Is A Trigger For Meno Belly Weight Gain
Insulin resistance can also contribute to weight gain. If your insulin receptors have become less sensitive to insulin, you can have higher levels of blood sugar and lower energy and also increased disease risk for diabetes and cardiovascular problems. Chronic stress and abdominal fat can encourage insulin resistance. This results in higher insulin levels that can make the body more easily turn calories into fat even if you’re dieting.
The good news is you can do something about insulin resistance. Strength training to build muscle also boosts your metabolism and makes those insulin receptors more sensitive, helping you to lose weight. Ever notice how men tend to lose weight more easily than women? It’s because they have more lean muscle mass.
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.
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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.
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.
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Meno Belly Is Real And Heres What Works To Get Rid Of It
Reviewed by Dr. Mary James, ND
Finding it difficult to button up your favorite jeans? Midsection weight gain in perimenopause and menopause is real and frustrating. It often feels like this stubborn weight just isnt going anywhere, no matter how much you diet or exercise.
But heres the secret: when you deal with the underlying hormonal imbalance driving this weight gain, your body can finally let go of this weight and you can look and feel the way you want!
Dr. Mary James, ND, one of our Women’s Health Network experts, gives her tips for losing “meno belly” fat in her new video. Watch it now — or read the video transcript below for her easy steps.
If you are dealing with meno belly, the nickname for stubborn weight that often shows up around a womans midsection during perimenopause, I am here to help you understand why this is happening and more importantly what you can do to lose this weight.
What Is Menopause Exactly
Menopause refers to the natural and permanent end of a womans menstrual cycle something many of us will hardly be complaining about and usually occurs between the ages of 45 and 55. Peri-menopause is the stage when periods become irregular and can last several years in the lead up to menopause. Post-menopausal refers to a woman who hasn’t had a period for 12 months or more.
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Bottom Line: Can You Lose Weight During Menopause
Maintaining a healthy weight before and after the change is totally possible. Just because youre going through menopause doesnt mean you have to gain weight, Dr. Zeszutek reaffirms. Lifestyle tweaks such as prioritising sleep and stress management, eating plenty of lean protein, and adding strength training to your fitness routine can help keep you healthy in multiple ways after menopauseon and off the scale.