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How To Get Rid Of Menopausal Belly Fat Uk

How To Whittle Your Middle

How To Beat Menopause 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.

Reduce Your Alcohol Intake

Alcohol fundamentally changes the way your body works causing menopause belly fat to stick around.

When you grab an extra glass of wine in the evening or have another gin on a Zoom call with your friends youre having a much bigger impact on your weight than you might realise. !

Alcohol causes the liver to switch to burning alcohol instead of fat. It also blocks the hormones needed to function normally. So, when the body is focused on processing alcohol its not able to break down foods containing carbohydrates and fats.

On top of this, it suppresses testosterone production. This is usually what helps to keep your metabolism high and this can last up to a day after drinking!

Essentially, this can play a huge role in menopause weight gain and where fat is stored on the body. You can definitely enjoy alcohol in moderation but opting for one less glass can be hugely beneficial.

What Happens During The Menopause

During the perimenopause your body can change in different ways. As oestrogen levels fall, your periods may become irregular and/or heavy and you may lose your fertility. You may notice other physical changes including higher blood pressure, changes in cholesterol levels , and losing calcium from your bones . Other symptoms of the perimenopause can include weight gain, hot flushes, night sweats, irritability, poor concentration, more frequent headaches, and joint pains. These symptoms are mainly due to falling oestrogen levels, and can last for just a few months or for several years. The range of symptoms and how severe they are, is different for each woman.

Also Check: Heightened Sense Of Smell Perimenopause

Learn To Avoid Overeating

Overeating is the main reason people gain weight.

It might sound simple, but eating and drinking too much will be detrimental to your fat stores. Typically, indulging at the weekends is the biggest culprit!

The reason for overeating varies wildly from person to person. It can be due to anything, from social pressure, lack of sleep, high stress, out of control cravings, and many more.

With our clients, we try to identify the root cause of their overeating. From there, we then work through it together so they can keep their food intake under control going forwards.

Finding the reason why you overeat is crucial to overcoming it.

When To Get Help

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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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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.

Eat Smaller Meals More Often

Another way to manage your blood sugar and belly fat? Eat smaller meals, more frequently.

When you overeat, youre putting too much stress on your body, and youre spiking your insulin and blood sugar. Conversely, when you wait too long between meals, your blood sugar crashes. This is hard on your metabolism and can make losing that excess belly fat even harder.

Help your metabolism out by eating smaller meals more frequently instead of two or three large meals per day.

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Menopause Got You Hot

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.

Menopause And Belly Fat 101

Menopause belly fat & how to lose it

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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Menopause Belly: What Causes It And How To Fix It

Learn ways to beat the menopause belly with diet and exercise.

For many postmenopausal women, one of the most vexing changes is a shift in body fat storage to the front and sides of their abdomen.

This phenomenon, also known as menopause belly, is a result of shifting hormones, an activation of a menopausal gene, as well as changes in exercise and diet.

A decline in estrogen causes fat cells in the abdominal area to store more fat. It may even reduce your bodys ability to burn fat.

When the menopause gene is switched on, it contributes to belly fat. Heres 3 simple ways women can turn this gene off.

Unfortunately, most women gain between five to ten pounds during the first decade after menopause.

Research shows that postmenopausal women have an increase in intra-abdominal and trunk fat when compared to premenopausal women.

The studies found that during early menopause, theres an increase in intra-abdominal fatthe deeper visceral body fat. These changes were consistent across age and weight.

An increase in intra-abdominal fat is linked to a higher risk of high blood pressure, myocardial infarction, diabetes, and elevated cholesterol.

Therefore, this shift in body fat storage is more than just a cosmetic issue.

The decline in hormones during and after menopause is just one part of the menopause belly. For many women, their level of activity slows with age.

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“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

Recommended Reading: Is Dizziness A Symptom Of Menopause

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.

Breaking The Menopause And Belly Fat Link Tip #2 Eating Pattern

How do I lose belly fat post menopause?

The key to getting ahead of menopausal belly fat is to create metabolic states that encourage fat burning.

You can encourage fat burning on a nightly basis with a simple shift in your eating pattern.

Scientists from the Salk Institute in San Diego have done some of the most interesting diet research in the past decade, particularly their research into time-restricted eating patterns.

In multiple studies, they found that adhering to a nightly 12-hour fast allowed insulin levels to drop and stay low, which put the body into a fat-burning state.

Achieving this shift in your eating pattern is easier than it sounds.

If you stop eating for three hours before bedtime, sleep for eight hours, and then wait one hour before eating breakfast, you have created a 12-hour fast with minimal effort.

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Track Your Food And Eat The Right Amount For You

Do you really know how much youre eating? And how much should you be eating?

To lose belly fat, including during menopause, the most important thing to consider is energy balance. This means consuming the right number of calories for your body.

As you get older and your hormones change during menopause which can have an effect on your metabolism. As a result, women often find they cant get away with eating as much without gaining weight especially around the middle.

To get rid of menopause belly fat, you need to pay close attention to the foods youre eating. Most importantly, its vital to make sure youre eating the right amount of food for your body at this time not too much, but also not too little!

How much you should consume will depend completely on your body and situation. Your magic number will be unique. This is based on your age, weight, height, body fat percentage, hormonal situation and dieting history.

This is why theres no magic calorie number for everyone. Plenty of mainstream diet approaches call 1,200 calories ideal for everyone but in our experience this isnt usually the case

We calculate this number for the clients inside our Fit Over 40 programme individually so theyre able to see the results they deserve. You can find our free guide here for more information on getting started with eating the right amount for you.

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.

Recommended Reading: Are More Frequent Periods A Sign Of Menopause

How To Get Rid Of Menopausal Belly Fat

If you want to know the best way to get rid of menopausal belly fat then youre not alone. 25 million American women enter menopause each year . Then its only a matter of time before the weight gain seemingly starts coming out of nowhere. The minute you enter menopause it can feel like youre getting fatter by the day. And the most frustrating part of the weight gain is the menopause belly fat.

But menopause really isnt that bad said no woman ever! One day you check the scale and youll see you gained 25 pounds practically overnight. The troubling thing about this is you could have been underweight all your life until now. This makes it confusing how to even approach how to get rid of this newfound menopause fat gain.

The stubborn menopot can be really difficult to get rid of. You can even lose a lot of weight but still have a stubborn muffin top that wont go away. As weeks pass it can seem like your midsection is getting wider without any hope in sight. You can get a menopot belly even if you didnt have to watch what you ate for the majority of your life.

Move More Once You Hit Midlife Say Experts

How to Lose The Menopausal Belly Fat – Pt 1

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.

RELATED: Weight Gain Around Menopause Is Linked to Lack of Sleep

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.

RELATED: Women Who Reach Menopause Before Age 40 Face Higher Risk for Future Heart Disease

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.

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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.

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