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,
Help Im Heading For The Menopause And I Cant Control My Weight
This article has been written by Sally Norton, a UK-based medical doctor and weight-loss consultant.
With two-thirds of us overweight or obese, and all of us ladies facing the menopause at some stage, the double whammy of weight-loss struggles and menopausal woes is going to face a lot of us. Many women feel that their weight gets harder and harder to manage the older they getand yet, several scientific studies show no convincing link between weight gain and the menopause itself.
After 15 years as an NHS weight loss surgeon, managing hundreds of women who were really struggling with their weight. I noticed a pattern. Many of them were women in their 40s, starting to run into trouble sleeping, thinking straight, multitasking, or generally just coping with life. And they were increasingly depressed with their weight loss struggles after years and years of failed diets.
A fair number had been started on anti-depressants but these were women who just couldnt understand why they were losing their normal joy in life, their superwoman ability to manage everything that family, work and life in general was throwing at them and they put it down to their weight.
I thought there was more to it than just their weight and general low mood, so I started investigating the link between weight, hormones and the peri-menopause.
Menopause And Belly Fat 101
Sue was like most other girls. At the age of 12, she got her period, and besides the usual monthly cramps and mood swings, she managed her menstrual cycle just fine.
Her monthly cycle ran on autopilot, and she was blissfully unaware of how her hormones were causing her to ovulate on day 14 and bring about her period on day 28.
During these early reproductive years, there were two main hormones driving her monthly menstrual cycle: progesterone and estrogen.
Progesterone is linked to ovulation .
For the first two weeks of your cycle, progesterone is almost non-existent, but then it shoots up like a rocket immediately following ovulation and stays high until just before your period.
Estrogen is linked to your period because it helps to build up the lining of the uterus.
Estrogen is always present but does go up and down during the month.
Your ovaries make most of your progesterone and estrogen with smaller amounts of both coming from your adrenal glands.
Estrogen is also made by your fat cells, and thats true for men and women.
Attention Alert: The fact that your fat cells make estrogen becomes significant later on in our menopause and belly fat story.
At the age of 35, Sue started her first stage of menopause, but she didnt know it.
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Losing Post Menopausal Belly Fat
All you older ladies reading this know that losing post-menopausal belly fat can feel hard or almost impossible. Today we will talk about why that is and look for a few tips on how to get rid of postmenopausal belly fat.
As you go through menopause, some significant hormonal changes happen in your body that greatly affect your ability to use body fat for energy and increase its storage. I will talk more about that in a moment.
The same hormonal changes will also affect your muscles and bone health, so its important to do your best to counteract them.
Menopause can also lead to decreased activity which can further worsen then situation.
So lets look at what it is exactly that menopause does to a womans body and what causes belly fat in females over 50.
What Are The Best Foods To Eat During Menopause
Another thing to consider is drinks. Drink alcohol in moderation, within government guidelines, says Dr Mukherjee. The effects of alcohol on your skin can leave lasting damage, and to much drink will also cause weight gain and hormonal disturbances.
Tea and coffee are OK in the daytime. However, to avoid nocturnal trips to the loo, drink more fluid earlier on and less in the evening. This will reduce your need to pee at night.
Pastries and caffeine can worsen menopausal symptoms.
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Top 4 Ways To Naturally Address Menopause Belly Fat
One of the biggest lies women believe is that weight gain is inevitable during menopause.Lets dismiss that right now your stage of life does NOT need to determine your health, size, or energy level. The power to stay trim and healthy is at your fingertips!Yes, it is very common for belly fat to appear during your perimenopause and menopause years.You continue eating right and exercising, doing all the things that have worked for you for decades, but suddenly your jeans dont button.You look in the mirror and wonder where in the world that muffin top came from, and why it wont go away even with stricter diet and more intense exercise.Heres the secret: your bodys needs are changing. The exercise and diet rules you followed in your 20s and early 30s just dont apply any more. In fact, intense exercise and some diets may make the problem worse instead of better.So if you are one of the thousands of women who feel like youve tried everything to shed stubborn belly fat, only to have it reappear , I have good news for you todaythere is still hope.Weight loss and achieving the healthy body of your dreams is still possible over 40 .But its probably just going to look a little different than you expect.
Lets take a minute to get to know the hormones that are causing your stubborn weight gain. Then we can be on the same page when it comes to making a plan to help you see results ASAP!
How Can You Lose Menopause Weight Gain
You can lose menopause weight gain the same way you can lose weight that isnt associated with menopause.
Restrict calories with a healthy diet. Exercise regularly, and aim for a combination of aerobic exercise to burn calories and strength training to build muscle. Prioritize your sleep.
Lastly, reduce stress. Stress can lead to things like overeating, excessive alcohol use, sleep disturbances, and other issues that can lead to weight gain.
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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.
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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How Long Does Menopause Weight Gain Last
How much you might gain and over how long a time period is highly individual. A lot depends on your overall diet, activity level, and muscle toneand not just your menopausal status.
Some data indicates that weight starts to plateau when youre in your 50s and then drops in your 60s. Other research shows that women tend to keep gaining weight through their sixth decade of life.
How much of the weight gain is related to menopause and how much is related to the other aging factors isnt entirely clear.
Get 7 To 8 Hours Of Sleep A Night
From observational data, less than 6 hours of sleep is associated with an increased body mass index and 7 hours appears to be the goal to hit, explains Dr. Mittal. Lack of sleep can increase ghrelin and decrease leptin . This is why you may find yourself snacking more when you are tired.
Aim to get 7 to 8 hours of sleep per night and if its proving difficult to do so, set systems in place to help like charging your phone outside the bedroom, getting an alarm clock and turning off screens after a certain time.
Sleep Your Way To Weight Loss
Finally, how much sleep are you getting at night? Is perimenopause robbing you of sleep by causing night sweats and making you wake up at odd hours of the night? Is your system still too wired at bedtime to get into sleep mode, or are you simply just not getting to bed early enough to get seven or eight hours of sleep?
A chronic sleep deficit whatever the cause can promote weight gain. This is because of the effects that sleep has on two hormones that regulate appetite. When you get enough sleep your body releases leptin, a hormone that controls appetite. Not enough sleep means a bigger release of ghrelin, a hormone that literally makes you crave junk food!
You may feel like you just have lousy self-discipline when in fact it’s your body chemistry that’s making it more difficult to eat healthy and to know when to stop. Whatever it takes, really try to make sure you get enough sleep at night.
What Is A Menopause Diet
Theres no singular menopause diet, however, Ward pointed out that the menopause diet plan in her book with Wright grew out of decades of working with women, personal experiences and a deep dive into the scientific literature. The research resulted in an eating plan that works well both before and after menopause. Here are the basic principles of the books menopause diet:
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What Causes Belly Fat After Menopause
As a woman ages, hormonal imbalances cause a shift in fat distribution . Fat is now easily stored in the belly.
This newly bulging belly comes with a significant health risk. Stomach fat is metabolically active which means that it more easily releases fatty acids into the bloodstream. This increased blood fat increases the risk of heart disease in women over 50 .
Bottom Lineit Is Possible To Lose Weight After Menopause
If youre at the age of menopause, and youre finding it hard to control your growing belly, then you want to get your hormones working for you.
The foods Ive listed above are a great starting point, but if youve struggled with putting a complete plan together to successfully fight menopausal belly fat, then I encourage you to look into our Freedom Weight Loss Coaching program.
The program is ideal for perimenopausal or menopausal women over 40 who want a sane approach for overall weight loss.
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Snack On Dried Fruit And Nuts
Menopausal women who curb hunger pangs by eating one ounce of dried fruit take in 54 percent fewer calories for four hours, Canadian studies suggest. And snacking on a handful of nuts daily boosts belly fat loss 62 percent in three months.
Minerals in dried fruit trigger production of appetite-taming serotonin. Nuts are also rich in healthy fats that speed metabolism, flush out fluids, plus switch on liver enzymes that burn belly fat for fuel, explains Wendy Bazilian, phD., coauthor of The SuperFoodsRx Diet.
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No It’s Not Entirely Your Fault Yes You Can Shed Those Extra Pounds
by Hallie Levine, AARP, July 30, 2018| 0
As you hit your mid-to-late 40s, you may notice that besides battling the occasional hot flash or mood swing, your favorite black go-to pants are starting to feel noticeably more snug. This time it’s not your imagination.
The average woman gains about four-and-a-half pounds as she starts the transition to menopause in her 40s, according to a landmark study. And it’s a trend that doesn’t slow down, either: Women continue to put on about a pound and a half each year in their 50s and 60s, according to a new review published in the journal Mayo Clinic Proceedings.
“The main reason is the natural loss of muscle mass that occurs with age,” explains Jo Ann Pinkerton, M.D., executive director of the North American Menopause Society and professor of obstetrics and gynecology at the University of Virginia Health System. “Since muscle burns more calories than fat, your metabolism slows down, causing you to put on weight.” Starting at age 30, research shows that you lose on average about a half pound of muscle each year and that number rises to almost a full pound once you hit 50.
Sounds daunting, but there are expert-approved ways to reverse your scale’s upward spiral. Here’s how:
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Menopause Can Cause You To Gain Weight Find Out Why This Is And What You Can Do About It
Hormonal and physical changes during the menopause make many women more likely to gain weight. This can often be a demoralising experience that leads to many encounters with fad diets and other quick fixes. However, our menopause expert Eileen Durward endeavours to explain why drastic dieting is not always the answer and what can be done.
How To Tackle Menopause Belly
If you are approaching perimenopause or menopause, you may be noticing a shift in your body how the weight is distributed. Whereas in our 20s, 30s and 40s most women have their fat in their hips, buttocks and thighs , as we hit the age of perimenopause and menopause usually around age 40 the fat gets redistributed to the belly area, particularly deep inside the tummy and becomes menopause belly. This leads to the muffin top something I get asked about all the time!
If you dont tackle menopause belly or this new mid-section weight gain, it can get out of control, and quickly! And the bottom line is its not healthy to have too much extra weight around your belly: A waistline larger than 35 inches on women is an indicator of health concerns like heart attack and diabetes.
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Breaking The Menopause And Belly Fat Link Tip #3 Exercise Approach
Exercise will give your weight loss an edge as you move through menopause. Its also great for leveling mood swings.
Your best approach will be to alternate between fun, cardiovascular exercise days and short, but focused muscle-building days.
Sample Exercise Schedule
Monday: 15-minutes of resistance exercises
Tuesday: 30-minute of cardio
Wednesday: 15-minutes of resistance exercises
Thursday: 30-minute of cardio
French Maritime Bark Extract
Hot flashes are associated with vascular changes, and this plant-based supplement may have effects on circulation. French maritime bark extract, often marketed as pycnogenol, is available as a supplement, but it can interact with blood thinners or medications that affect blood pressure, so be sure to get your doctors approval before using it.
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