Wednesday, June 15, 2022
HomeExclusiveHow To Get Rid Of Menopausal Belly Fat

How To Get Rid Of Menopausal Belly Fat

Why Exercise Is Important Now

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

Losing excess weight may be a top priority, but there are so many positive effects of exercise for menopausal women. Remember the long list of unwanted symptoms? It is essential to understand that movement can reduce the severity and frequency of several symptoms. Exercise is known to cause the release of endorphins , promote peaceful sleep, regulate hormone levels, and boost libido.

Yet the most significant contributions exercise can make is the relief of stress. High levels of stress can cause weight gain, hot flashes, and anxiety. Exercise has been found to lower the level of stress hormones, such as adrenaline and cortisol. Quality of life can improve significantly during these challenging years by exercising regularly and at a higher level of intensity than what youre used to.

Can I Melt The Menopause Belly Fat With Exercise

In the beginning, when I started my wellness transformation, I weighed 204 pounds and that number scared the out of me. And then it scared me into action. It was through exercise, particularly weight training and cardiovascular exercise that I learned I could move that mountain of fat and reshape myself and my health entirely.

Movement is a medicine for creating change in a persons physical, emotional, and mental states. ~Carol Welch

Movement is part of a Clean Living lifestyle. Movement matters.

Its movement of a particular kind that can reshape your waist circumference.

Movement melts visceral fat and builds muscle mass instead. Its a powerful alchemy when this change happens because to change it is to cause a cascade of positive alterations not only in your belly but everywhere else in your body.

The Movement Formula, from my 3 Es of Wellness program, states that you need to engage in 30 minutes of exercise performed at a MHR of 65% or greater, at least 5-6 days per week. This is the gold standard for physical movement. And you need the combination of cardiovascular exercise along with strength training to make it perfect.

Thats why spot training by doing 100s of crunches wont cut the fat!

The other cool thing about exercise is that once you start you self-signal that you are a person who exercises. That means that youre an exerciser which means youre fit. Your mind loves this kind of message because naming it is doing it is making it so.

Keep A Record Of What You Eat To Help Trim Your Waist

Sometimes I reach the end of a day, and I can’t recall exactly what I have eaten. Therefore, keeping a record of what you eat can also be a way to help you lose menopausal belly fat.

Recording what you eat in a food log can be a simple way to self-monitor your intake, and it can help you lose fat from your belly. Counting calories can also help you with portion control when dieting.

Dieticians will sometimes recommend starting a food diary to lose some weight. When you create a food log or journal, you should list every meal and snack, no matter how small, to keep track of how much you are eating and the types of food you eat.

The benefits of keeping a food diary are documented in this study which found that self-monitoring food intake can help you change eating behaviours. This method could be an excellent way to shift stubborn belly fat.

Counting calories is another common way people keep records of what they eat.

Calorie restricted dieting is where you try to eat a certain calorie amount each day. Like keeping a food log, calorie counting is about keeping a record, but you convert the food into calories.

You can purchase calorie counting books or use the numerous phone apps and websites available to help you keep track. Use whatever works for you, and I think you will start to notice patterns and triggers that cause you to eat.

Also Check: Menopause Dizzy Spells

How To Lose Menopause Belly Fat

How To Lose Menopause Belly Fat is a question that bothers a lot of women.

Hot flashes, joint pain, irritability, or night sweats, various inconveniences, arise at the time of menopause. The hormonal changes caused by this period influence your body and promote fat storage, especially in the belly, and one must take certain precautions to dislodge them.

The effects of menopause in women: Belly that swells, what causes it?

Menopause is an obligatory phase of womens lives. After a complex process, the ovaries cease producing estrogen and progesterone, the leading sex hormones as a result, ovulation and menstruation stop. This phenomenon usually occurs with various physical and emotional symptoms. In some people, menopause is accompanied by abdominal swelling.

What causes postmenopausal belly fat?

The causes of postmenopausal belly fat: Accumulating pounds before or after the onset of menopause is a physiological phenomenon. This means that the body is looking to save energy.

This change in morphology occurs in most women during menopause. Indeed, before this period, the female gender had a morphology called gynoid distinguished by the accumulation of fat cells mainly in the buttocks, thighs, and legs.

At menopause, women face a decline in the production of female hormones, creating an imbalance in the body and transforming their morphology into an android type. The distribution of fat in the body is modified.

Why do we take belly at 50 years old?

Your Body Shape Will Change

Do You Get Fat During Menopause

Once your body begins to go through changes in perimenopause through into post-menopause, your body shape will change.

As you may know, the menopause years ultimately culminate in a decline in estrogen. When youre younger one of estrogens roles is to deposit fat onto your hips. However, as it diminishes this action shifts to the tummy area. Its part of our evolutionary makeup and why we tend to move from an hourglass or pear shape to an apple shape.

Just as your shape is hardwired to alter during puberty and pregnancy, its in your DNA for it to change at menopause. If youre a post-menopausal woman and you feel your body looks markedly different from when you were younger, it probably does. Its normal and natural.

A change in shape, a couple more kilograms and a little more belly fat are to be expected. Research shows that on average, a woman will gain 1-2.5kg during menopause.

However, thats not to say that an excess of any of these is something you should take in your stride, because then it can become a health concern.

Surplus weight can lead to a risk of conditions such as obesity, type 2 diabetes, cardiovascular disease and post-menopausal breast cancer.

Don’t Miss: How To Increase Breast Size After Menopause

Losing Abdominal Fat In A Postmenopausal Woman: Analyzing Your Lifestyle Habits

The best way to regain a flat stomach at menopause and dislodge abdominal fat is to start by analyzing your lifestyle habits. Do you tend to snack outside of meals?

Do you use it often, whether for gluttony or simply because you do not yet feel the feeling of satiety? Do you have an unbalanced and disorganized diet? If the answer to all these questions is yes, a food rebalancing is necessary.

Do not hesitate in this case to be followed by a specialist in dietetics. The latter will help you regain good eating habits.

Menopause, I swell a lot: What is the best sport to lose belly?

It would be best to remain physically active to lose abdominal fat during menopause additionally, you must have a balanced diet.

Avoid a sedentary lifestyle as much as possible by regularly practicing a sport you love. In addition to maintaining your muscle mass and preserving your skeletal density, maintaining a particular physical shape will allow you to sculpt your figure. To lose belly, muscle-building exercises such as abs or sheathing are recommended.

Is it possible to lose weight at menopause?

Whether to avoid gaining weight during menopause or lose weight, there are some tips to help you do it.

How to avoid gaining weight through diet during menopause?

To not gain weight during menopause, one recommendation to follow is eating better and balanced. Thus, fill up on vitamins and minerals by favoring fruits and vegetables.

Stay In The Moment And Stop Rushing Off To Do Things

Focusing on just one thing seems so 1980! Who does that? We have texts to read and send, emails to check, selfies to take, and a whole host of other things that take us away from the moment at hand. This one. Now this one

Stay in the moment, and youre likely to have less belly fat, according to a study from the International Journal of Behavioral Medicine.

Focus on the moment at hand, breathe, and take in your surroundings instead of constantly rushing off to do things. Unconsciously, you may find yourself slipping into a smaller pair of pants.

Read Also: Are Sweet Potatoes Good For Menopause

Hormones And Menopausal Weight Gain

Estrogen is the hormone that most of us blame for post-menopausal belly fat.

Estrogen is produced by your ovaries and by your fat cells. When menopause puts the brakes on estrogen from your ovaries, your body looks to your fat cells to keep it supplied.

So, after menopause belly fat helps your body make the estrogen it wants.

But, in the big picture of menopausal weight gain, estrogen is only part of the story.

The Composition Of Belly Fat

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

Belly fat is different from other types of fat as it can be made up of two varieties:

1. Subcutaneous fat: the visible kind that sits just under the skin.

2. Visceral fat: this sits around the internal organs. It can amplify issues like insulin resistance, elevated cortisol and high blood sugar. Visceral fat is also implicated in cardiovascular disease, dementia, breast and bowel cancer, type 2 diabetes and stroke.

You May Like: Dizzy Spells Menopause

How To Get Rid Of Menopause Belly Naturally

When I went through menopause, there was one thing I wanted to get rid of, and that was belly fat! Instead of purchasing a whole new wardrobe, I decided to spring into action and find ways to shift it.

There are several natural and healthy ways to get rid of menopausal belly fat. Diet, exercise, drinking teas such as green tea, hibiscus tea and rosehip tea can help reduce the fat deposits around your middle.

Lets read on to see why you have menopausal belly fat and what we can do to reduce it.

What Causes Belly Fat After 45 | Shift Belly Fat | Change The Way You Eat | Keep Records | Go For The Burn And Exercise | Health Problems And A Heavy Belly

Does Menopause Weight Gain Go Away

Weight gain rarely goes away on its own although there is plenty you can do to mitigate it.

But its not as simple as calories in versus calories out or eat less, exercise more. In fact, the opposite is true. Its a mistake to try and starve yourself or embark on an extreme exercise regime as these practices may cause you to gain weight.

While many women attempt to deal with meno belly by eating less or taking up intense exercise, it can be counterproductive. Your body is already going through massive changes during menopause so these actions contribute to the release of the stress hormone, cortisol. Furthermore, they can also contribute to insulin resistance* and leptin resistance**.

When insulin or leptin resistance is present and/or cortisol levels are too high, it deposits fat in your belly. It can also lead to hunger and cravings for refined carbohydrates and sugary foods. Moreover, cortisol is geared towards human survival, so it will do everything in its power to hold onto that fat.

The key to beating belly fat lies in nourishing your body, moving in a healthy way and minimising stress.

*Insulin resistance: insulin is known as the fat-storage hormone. It controls our blood sugar and its role is to escort fuel from food to the cells of the body to be used for energy. However, over time a highly refined diet can cause the cells to become too resistant to accommodate insulin. So it goes on to store the fuel as fat.

Recommended Reading: Is Dizziness A Symptom Of Menopause

No Matter What Your Body Looks Like Now You Need To Think About How You Got There Life Is A War

With stress from trying to balance career and family, going through pregnancy and childbirth, unfortunate events such as loss of a loved one, or dealing with other very difficult issues, we are only human and can only do so much and can only handle things the best we can. Stress can cause bad eating habits as a way of dealing with it, leading to weight gain. Remember that you have been through a lot, so thank yourself for pulling through.

Now its time to care for yourself and put you FIRST. You deserve it.

  • Get Hormonal Support

There are natural, healthy, supplements out there that can support your hormone levels, which may help you prevent or get rid of that stubborn menopausal muffin top.

I personally love and recommend BioTrust Ageless Body. Research found that the super nutrients in their formula reduce cortisol levels over 6 times lower. PLUS, it rolled back up to 17 years of degenerative cellular aging, and improved skin and sleep .

  • Get Social Support

Its not easy to eat healthy and exercise when no one else is doing it around you. Call up a friend or convince your partner to join you.

There Are Ways To Manage Belly Fat

How to get rid of menopause belly?

Belly fat is not just a cosmetic issueit has real health consequences. Excess visceral fat increases your risk of , and a waist size of larger than 35 inches is associated with an increased risk of developing , , , and . You may not be able to completely prevent or halt the accumulation of belly fat, but you can keep it in check.

Exercise is the most effective way to lose belly fat. Eating a healthy diet is beneficial, but diet alone cannot reduce belly fat. So, incorporate physical activity into each day. Studies have found walking 50 minutes a day three times a week or 30 minutes a day six days a week can prevent belly fat.

Taking estrogen can keep belly fat under control, but because estrogen may also increase the risk of developing endometrial or as well as the risk of , , and , estrogen therapy is not recommended solely to control weight or belly fat. There are risks and benefits to hormone therapy after menopause your healthcare provider can help you understand these factors in the context of your personal health history.

You may not be able to eliminate belly fat after menopause, but you can remain healthy and active. Your healthcare provider can help you manage your health risks and stay vibrant.

Recommended Reading: What Causes Vaginal Odor After Menopause

A Little Support Goes A Long Way

Plus, its nice to hear from other women who are going through the same things.

  • Get Some Sleep

Yes, that doesnt sound easy when menopause can cause sleep difficulties. There are some natural ways that you can help you, though.

Drinking chamomile tea right before bed can work wonders.

A supplement called Melatonincan also really help a lot. Just make sure you get one that is time-released, so that you not only can fall asleep, but also stay asleep. Theres no groggy feeling in the morning.

In Summary

  • Menopause symptoms can occur as early as the late 30s, so so keep an eye out.
  • What you eat can affect how you feel.
  • Menopause belly fat is a result of fluctuating hormones, diet, stress, and lack of sleep.
  • Exercise your whole body, not just your belly.
  • Clean out the toxins in your body.
  • Support your hormones, get some sleep, and reach out to a friend and get a supplement that helps.
  • Sugar and other simple carbs are culprits for menopause belly fat.
  • Grab our free kitchen checklist before your next trip to the grocery store by clicking here

Eat More Soluble Fibre And Protein

When eating foods high in fibre, it is important to note that some foods are also high in carbohydrates. We have selected foods with high soluble fibre and low carbs, and let’s not forget to add some protein!

  • Avocado Eating avocado can leave you feeling full longer.
  • Broccoli, Brussel sprouts and cabbage. Steam and squeeze some lemon juice on for an extra flavour.
  • Raspberries and blackberries we can occasionally eat as a delicious dessert.
  • Asparagus are spears of fibre. They are delicious with salads or served hot.
  • Chia seeds are a versatile soluble fibre that can fill you up quickly.
  • Macadamia nuts, pecans and hazelnuts are handy to have in your bag as a snack food.
  • Green beans are legumes that are lower in carbs than most.
  • Flax seeds are high in soluble and non-soluble fibre.
  • Leafy green vegetables like spinach, kale and lettuce can be eaten raw or cooked.
  • High protein food includes fish, eggs, beans, soy products such as tofu, low-fat dairy products.

Read Also: Does The Texture Of Hair Change With Menopause

Know That The Type Of Carbs Are Not The Enemy

We need them for fuel and theyre one of the three essential macronutrients: protein, fat and carbohydrates. With that said, be aware that refined carbs like potato chips, white bread, pasta and sugar-filled treats feed the guts bad bugs. Stripped of fibre and nutrients in the manufacturing process, the body burns them very quickly, thereby rapidly spiking blood sugar. In turn, this encourages mood swings, energy fluctuations and the accumulation of belly fat.

Ultimately, it becomes a vicious cycle, because eating these foods causes you to crave more. So when it comes to carbohydrates, its essential to choose complex carbs such as beans, peas, sweet potatoes and whole grains.

And remember, less is more when it comes to weight loss. An easy guideline is to load up half your plate with vegetables, a quarter with protein, and an eighth each healthy fat and carbohydrate.

RELATED ARTICLES

Popular Articles