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How To Get Rid Of A Menopause Belly

Premenopausal Cvd May Mean Menopause At An Early Age

Belly Fat Cellulite How to Get Rid of Post Menopausal Belly Fat

Cardiovascular disease is the leading cause of death in women, outnumbering deaths from all other causes combined. According to the American Heart Association, one in three women have some form of cardiovascular disease. Recognizing women at risk of CVD is of tremendous public health importance.

While the risk factors for CVD are many, menopause has been identified as one of the strongest with an observed increase in female heart attacks occurring 10 years after menopause. Although menopause does not directly cause CVD,;a series of other risk factors such as;blood pressure;and;LDL cholesterol;also;increase around this time.;

;;Menopause & CVD;On average, menopause occurs between the ages of 51 and 54, with a precursory period of decreasing estrogen levels. The natural hormone is believed to have a positive effect on the inner layer of the artery wall, helping to keep blood vessels flexible and maintain proper heart functioning. Declining estrogen levels compound other CVD risk factors, increasing the risk of cardiovascular disease in menopausal and post-menopausal women.

Early Menopause;;

Preventing premature menopause is essential to lowering female cardiovascular disease-related mortality rates and ensuring better outcomes for patients with CVD or past CVD events. Although previous studies have proven a link between early menopause and cardiovascular disease, the converse is yet to be extensively researched.;

How Long Will Menopausal Transition Symptoms Last

Menopause is technically one full year without bleeding, and perimenopause is the stage before the final menstrual period, also known as the menopausal transition. Puberty and perimenopause are similar in that they both involve hormonal changes, and the transitions can take place over several years. Some medical organizations, such as the American Osteopathic Association, refer to perimenopause as reverse puberty in women.

According to NAMS, this phase can last four to eight years, and it comes with symptoms caused by hormone fluctuations, such as mood swings, poor sleep, and hot flashes.

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The age at which a woman begins perimenopause can help predict how long the transition to menopause will last, according to research published in the journal;Menopause;in February 2017.;The authors found that perimenopause lasted longer in women who started the transition at a younger age, and the women had more symptoms, such as hot flashes.

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.

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What Happens To Your Hormones

Hormones act as messengers in your body, travelling through your blood stream to tell all of your body systems what to do.

The most important hormone involved in menopause is estrogen, which controls your menstrual cycle and fertility. Estrogen is mainly produced by your ovaries but is also produced by fat cells and the adrenal gland.

Fluctuating levels of estrogen are the main cause of all those nasty menopausal symptoms.

Hiit Your Menopause Symptoms Where It Hurts

How to get rid of menopause belly?

Exercise routines that we used to stay fit and healthy in our 20s to early 40s no longer work the same way as we age. The key to losing your menopause belly fat is to shake things up. One of the single best types of exercise during menopause is high-intensity interval training , shown to help you lose weight faster and keep it off, especially during times when this can be more challenging, like menopause.

HIIT workouts are usually quite varied, which helps keep them from getting boring

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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 .

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.

Also Check: Is Spotting A Sign Of Menopause

Ways To Get Rid Of The Apron Belly For Good

“My belly is like an apron – it hangs. Ive put on weight big time over the years since menopause. Also thanks to the lack of energy and pain in my joints It is making it hard to stay active.

The lockdown made it worse. I feel very insecure in the way I look especially with my pregnant-looking ‘apron stomach’.

I need to get rid of this extra weight Ive put on as its hurting my arthritic hips too. What can I do to get rid of my apron belly?

Ive tried everything that I can possibly think of but it didnt help MACA, magnesium, Vitamin B & DIve got a whole drawer full of medications and supplements and nothing seems to work. Its so confusing.

Ive been to multiple doctors and no one seems to have any answers. So I decided to ask Dr. Google. It never crossed my mind that joint pain was connected with menopause and that a lack of estrogen could cause so many different symptoms like weight gain as well.;

– Amanda P, 55

How To Whittle Your Middle

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

Not sure how to start? Follow these three tips to use the power of your mind to tackle your muffin top.

Work your whole body. The magic formula for blasting body fat is combining cardio, weight lifting, and core work. The trick with the cardio is to do intervals — alternating high- and low-intensity bursts within one workout — and work up to burning 400 calories per workout, four to five times a week. Weight train twice a week, either at home or at the gym, and do yoga or Pilates to trim that core.

Visualize your reward.Close your eyes and see yourself without the bigger belly. What do you look like? What are you wearing? How much lighter do you feel? Do this daily. Without a goal in mind, you will be stuck doing technical tasks that might feel meaningless.

Combine discipline with self-love. Sure, you need discipline to drag yourself out of bed for that early morning exercise class. But the stronger your self-love and respect, the more you’ll see that discipline as one route to realizing your dreams.

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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.

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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What Causes 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.

How Long Does It Take To See Results

How To Lose Menopause Belly Fat: Ladies Here Are the ...

Within 6 weeks of starting to include some exercises that increase lean muscle mass, you might see some shifting and definition, but youll already notice your strength has increased. Its so empowering it feels great! says Carol. Youll get faster results than youll get on your own. Its a kick start that involves all sorts of changes , including a shift in upper body posture, and more defined muscles.

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Make Your Schedule And Commit To It

A schedule for your weight-loss journey is so important. And no, its not so you can beat yourself up for not reaching your goals, but so you can track your progress. To lose weight, you have to be committed, and schedules help you work out a strategy that pushes you forward.

Exercise here and there, healthy dinner when you can manage it thats not going to cut it.

Build a weekly schedule of when youre going to train, what youre going to eat and stick with it. Its okay if you cant meet your schedule needs. Its hard to know from day one how well respond to a new training regime, but the best results are all about sustainability and accountability. So if your schedule isnt working for you, dont fight to fit it into your life but change it up. Keep working on it until you find a system thats getting you to where you want to go.

When To Get Help

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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Premature Vs Early Menopause

Premature menopause affects 1% of women under the age of 40. The only difference between premature menopause and early menopause is the timing.

Premature menopause occurs before age 40 and early menopause happens after age 40 but before age 45. Many of the same causes of premature menopause also cause early menopause. Both conditions cause similar symptoms.

Youll Increase Your Core Strength

How to Get Rid of Post-Menopausal Belly Fat

At the heart of these Mountain Climbers is that awesome plank position that you are working in.

By holding the plank position throughout the Mountain Climbers you are increasing core strength better than crunches or sit-ups ever could.

But thats just the beginning. In addition to holding the plank, you incorporate the fast motion of the legs, which shakes up the muscles of the abdominals and lower back. They are forced to pull in and stabilize, which teaches your body to increase its core strength and stability.

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    How To Do A Russian Twist

  • Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of the chest. Keeping the spine long and abdominals pulled in, lean slightly back and lift feet a few inches off the floor. If that is too difficult be sure to keep your feet down on the floor.
  • Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
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    Could Menopause Belly Fat Impact Your Health

    Most women will likely be concerned with the physical and noticeable changes in their body composition, and the overall appearance of their menopause belly fat. Im not here to tell you that you should feel this way. Modern culture puts a big emphasis on body confidence and pride in whatever we look like, and thats great if it works for you. However, not everyone feels that way, and if abdominal fat makes you feel unattractive or hurts your confidence levels, youre going to want to do something about it.

    But menopausal belly fat goes deeper than this. If you gain weight in menopause, you may find youre at a higher risk of some serious health conditions. Menopause increases the presence of deep-tissue belly fat, known as visceral fat. Visceral fat is different from subcutaneous fat, which is found elsewhere in the body, just below the skin, such as on your legs and arms. According to Harvard University, studies show us that higher levels of menopause belly fat can lead to increased risks of heart disease, Type 2 diabetes, high blood pressure, breathing problems and even breast cancer. Even if your BMI is healthy, because your overall body weight is low, a high occurrence of belly fat will raise the risk of early death.


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