Monday, June 27, 2022
HomeFactsHow To Get Rid Of Menopause Middle

How To Get Rid Of Menopause Middle

Why You May Gain Fat After Menopause

How to get rid of your menopausal belly

One of the reasons older women gain weight is that blood levels of estradiol, a form of estrogen, decline measurably after menopause. That change in estradiol also changes one of its metabolites testosterone . Together they alter how you burn calories and manage fat. Researchers have found, however, that hormone levels aren’t the only thing in decline.

A study in the International Journal of Obesity tracked 158 healthy premenopausal women, 43 and older, for four years. The researchers found that women who became menopausal were getting half as much physical activity as they had in the four years prior to menopause. And while everyone in the study added visceral belly fat, post-menopausal women added the most.

Cause #: Hormonal Changes

Your hormones affect lots of different things:

  • Mood
  • Muscle function
  • Body composition
  • However, our lifestyle also has a huge impact on our hormones, and by changing your lifestyle you can counteract, or at the very least, minimise the changes in your hormones.

    Heres what else affects your hormones:

    • Diet
    • Medication
    • Hormonal replacement

    This will make it much easier to lose weight, shift that stomach fat, keep it off and beat the middle age spread.

    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.

    Also Check: Early Menopause After Tubal Ligation

    Pamper Yourself For A Good Nights Sleep

    \When youre going through menopause, getting a good nights sleep can sound like an impossible dream!;There you aretired but wired, tossing and turning with hot flashes and insomnia. Maybe youre waking up at 3 am, like I used to, and cant get back to sleep, causing you to be irritable and short-tempered the next day.

    But getting a good nights sleep is critical for weight loss, healthy aging, and elevated moods.

    To help ensure peaceful dreams, try this tip Before you slip into your sheets, treat yourself like a newborn baby. Take a warm bath, lather on your favorite creme or lotion, and play relaxing music. Make it a ritualjust like brushing your teeth!

    For an even more calm and restorative nights sleep, doctors;sometimes recommend adding supplements to your routine. Dr. Sara Gottfried;recommends;either 300-600 mg of valerian root extract before bed or 0.5-3.0 mg of melatonin. If taking melatonin, be sure to check the dosage carefully.

    How Can You Get Rid Of Menopausal Belly Fat

    How to Get Rid of Back Acne

    Theres no magic formula or food that can specifically target the size of your mid-section. You cant spot-reduce fat, Dr. Faubion says. Heres what can help reduce belly fat: steady, sustainable weight management that happens holistically. That encompasses the tips in this articlegetting good sleep, moving your body regularly, and managing stressas well as eating a nutritious diet filled with a range of whole foods.

    You May Like: Which Of The Following Best Describes Possible Symptoms Of Menopause

    Why Could This Be The Wrong Way

    Because what worked before will not work now. This is because we are going through a change, a transformation of both our physical bodies as well as our physiological bodies. This means that what is happening is more to do with our shifting hormones and the stress it causes, than us not being disciplined with our diet and exercise.

    Did I hear a sigh of relief? And there should be one. Because the more you stress about it, the worse that spread is going to get.

    Can You Prevent Menopause Belly

    There are also preventive steps you can take to limit how much menopause affects your body shape. Keep in mind that genetics and your prior health history play a role in how menopause affects your body, so these steps might not completely prevent some menopause belly bulge.

    • Maintain an active lifestyle. If you are able to be active 3 to 4 times per week, consistently elevate your heart rate, and/or participate in strength training, you may find that you experience fewer menopausal symptoms as your estrogen levels decline.
    • Consider quitting smoking. If you smoke and have put off quitting in the past, menopause is a great time to reconsider doing it. As you age, the health effects of smoking continue to increase. If you quit smoking, you may find you have higher energy levels and are more motivated to take care of your body.
    • Talk with a doctor about your specific health concerns.Menopause is typically an indicator that youre going to need to take care of your body a little differently and that you may have different health concerns going forward. Adjust your mindset to steward your body as well as you can during the years to come.

    Don’t Miss: Best Antidepressant For Menopause

    Make A Plan To Stay Active

    With age, many people let exercise fall to the bottom of their priority list.;Maybe it’s because they’re busy, maybe it’s because they’ve become less body conscious with age, or maybe it’s due to comfortable ruts.;

    Regardless, the priority shift away from activity can have consequences.;Many experts believe midlife weight gain has more to do with lifestyle than with hormonal factors related to menopause.

    So;your plan to lose weight;after menopause;should include a program to stay active. You may want to;invest in a fitness tracker or activity monitor;to make sure you’re getting enough movement to slim down or stay lean.

    Cause #: Poor Exercise Choices

    Win the Belly Fat War in Menopause

    Not all exercise is created equal.

    When were younger and our bodies are more efficient, we can get away with almost any form of exercise and see results.

    However, as we get older our bodies change. Our muscles can start to waste away, and with this our metabolism slows down.

    Whats more, certain types of dieting and exercise make this worse.

    For example, long-duration cardio exercise can actually cause your body to burn muscle. This slows down your metabolism, making it harder and harder to keep weight off over the years.

    Crash diets, with severe calorie restriction such as the 5:2 diet, Cambridge Diet, and almost all shake diets, also lead to severe muscle wastage as your body burns its muscle for energy to survive during these periods of severe restriction.

    Again, this means your metabolism slows down even more and it makes it harder and harder to keep the weight off, let alone lose any for any prolonged period of time!

    The good news is these changes are reversible and avoidable...

    Resistance training training with weights has the opposite effect. It helps build muscle and with it, your metabolism, so you can actually start to lose weight more easily again and keeping it off eventually becomes a piece of cake!

    Its just one of the reasons members of our Fit Over 40 programme can lose 1-2 stone in 84 days or less and actually sustain it long-term.

    Read Also: Dr Yael Swica

    Remedies For Hot Flashes

    If you cant take hormone replacement, Dr. Thacker recommends these tricks to keephot flashes to a minimum:

    • Certain foods or environmental triggers can spark a hot flash. Some common triggers include caffeine, alcohol, spicy foods and hot baths.;
    • Spend a few days tracking your hot flashes and what you did in the hours leading up to them. You might find that spicy meals or flannel pajamas are a recipe for night sweats.;;
    • Turn your bedroom temperature down at night. Wear lightweight pajamas in breathable fabrics like linen and cotton.
    • Invest in pillows and mattress covers filled with cooling gel to turn your bed into a no-sweat zone.

    Many women turn to herbsand supplements to fight hot flashes. However, studies have so far found littleevidence that theyre effective, Dr. Thacker says.;

    Scientists are alsotesting a new type of drug that acts at the brain level to stop hot flashes, sheadds. Its a potentially exciting development, but one thats not availablejust yet.;

    In the meantime, youdont have to suffer in silence. Treat yourself to some cool new pajamas, andtalk to a knowledgeable doctor about how best to deal with this steamy stage oflife.;

    How To Stop Menopause Weight Gain

    Last Updated: September 30, 2020References

    This article was co-authored by Carrie Noriega, MD. Dr. Noriega is a Board Certified Obstetrician & Gynecologist and medical writer in Colorado. She specializes in womens health, rheumatology, pulmonology, infectious disease, and gastroenterology. She received her MD from the Creighton School of Medicine in Omaha, Nebraska and completed her residency at the University of Missouri – Kansas City in 2005.There are 19 references cited in this article, which can be found at the bottom of the page. This article has been viewed 30,296 times.

    Many women have a difficult time maintaining their weight as they get older. The hormonal changes that occur during menopause may make this even more difficult. In addition, you might notice you tend to gain and store weight in your abdomen instead of hips thighs and other parts of your body which can increase your risk for diabetes, heart disease and certain cancers.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source Although, going through menopause can make weight maintenance or weight loss difficult, many times the gain can be attributed to genetics, aging and other lifestyle factors.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source With the right diet, exercise routine and lifestyle you may be able to lose some weight or maintain your weight throughout menopause.

    Recommended Reading: Is Dizziness A Symptom Of Menopause

    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.

    So Why Is Everything Gravitating Towards My Midsection

    3 Ways to Get Rid of Your Stubborn Menopause Belly Fat
    • Belly Fat Hormones: Insulin and Cortisol.

    Key players in fat storage, particularly in the belly area during menopause, are insulin and cortisol. There are many ways that these hormones can interact to cause your body to store more fat.

    Insulin is a hormone made by your pancreas that controls your blood sugar levels and is influenced by the food you eat. It is responsible for telling your cells that they can use the sugar in your blood stream for energy. When you eat foods that are high in sugar, or processed foods such as white flour, your blood sugar levels rise and insulin levels rise too, to tell your cells to use up that sugar.

    However, if levels remain high, a vicious cycle can begin between insulin and cortisol.

    When insulin levels increase, cortisol is also increased. Cortisol is also known to cause the body to store more fat, especially in the belly area.

    Insulin and cortisol function in a bi-directional loop, so that insulin increases cortisol, and cortisol increases insulin. Its pretty hard to get out of that cycle!

    In addition, insulin resistance can occur if your blood sugar and insulin levels remain high for a long time . Your cells have a difficult time taking in the glucose to use it as fuel, so it begins to build up in your bloodstream.

    Since your cells are having such a hard time using that energy, they starve and send out stress signals.This is where cortisol comes in to play again. Cortisol is a hormone that responds to stress, which causes fat storage.

    Recommended Reading: What Causes Vaginal Odor After Menopause

    Natural Ways To Reduce Symptoms Of Menopause

    Menopause begins in the late 40s or early 50s for most women. It usually lasts for a few years.

    During this time, at least two-thirds of women experience symptoms of menopause (

    1 ).

    In addition, menopausal women are at a higher risk of several diseases including osteoporosis, obesity, heart disease and diabetes (

    Here is a list of 11 natural ways to reduce the symptoms of menopause.

    So How Are Stress And Belly Fat Related

    When we experience stress, the cortisol hormone levels remain high in our bloodstreams. .

    • This can increase our appetites.
    • This is often called stress eating
    • Not all of us eat when we are stressed, but many of us are quite familiar with the term
    • If we also lack sleep because were stressed, it is also likely that well eat more than we should
  • When our cortisol levels remain high, our body thinks it should refuel itself and add more energy into the system e.g., by eating foods.
  • If the body DOES react fast to release adrenaline under stress, glucose and fat are deposited as fat around our middle abdominal area .
  • Fat targets the belly as an ideal storage place. Why? Because it is close to the liver, meaning fast conversion of the fat back into energy can occur if needed.

    Also, women undergoing or past the menopausal changes of life can be some of the hardest hit by the accumulation of body fat around their middle torso area.

    This is because there is a low proportion of fat to muscle transformation, due to low estrogen production hence there is more fat ready to be deposited in the body instead of muscle .

    Solution for belly fat reduction:

    Regular exercise is a major and effective method of dealing with belly fat and increasing your metabolic rate.

    Swimming, jogging and cycling have proven to be more fruitful than other forms of less intensive exercise in the process of burning extra calories. But even waking on a regular basis can help.

    Also Check: Is Dizziness A Symptom Of Perimenopause

    How Do I Get Rid Of My Menopause Belly

    14 May 2021

    The journey of menopause is a path paved with unfamiliar ground. Besides the hot flashes and brain fog, we also get to watch our middles grow. Ten years ago perimenopause became a thing in my life, whether I was ready or not. Somewhere along the way my midsection expanded, and now all I can think about is, How do I get rid of my menopause belly?

    I dont understand how I suddenly have this belly when my eating and lifestyle hasnt changed. Ugh. Ive wondered more than once, What is happening to me?

    Lets talk about whats really going on when menopause belly appears out of the blue. Well, two different issues can be at fault for your expanding belly: true-blue fat thats being redistributed from other parts of your body, and bloating.

    When perimenopause , and then menopause, show up on the scene of your life, your estrogen levels begin fluctuating wildly and then dropping. Progesterone is also decreasing, and cortisol is increasing. This causes body fat to redistribute from your hips, thighs, and buttocks to your waist. While a very simplistic explanation, the bottom line is that your hormone chemistry is changing with menopause.

    Change Your Food Fuel

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

    Your bodys engine is changing and requires different fuel. Sugar is now toxic and so is anything processed. Stay away from them.

    BUT, interestingly, losing belly fat does not necessarily mean reducing fat from your diet. There are good fats that are very necessary for brain and heart health like avocados, olive oil, salmon, and olives.

    Also Check: Perimenopause Dizzy Spells

    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.

    Menopause Belly Fat: How To Get Rid Of It For Good

    How you can tackle the belly fat layer that begins to develop as you approach perimenopause?

    As the estrogen levels in the body begin to drop, fat redistribution starts to occur.

    If you ask any woman which part she least likes in her body, many will see it is their bellies. Bellies, often tend to become an anxiety-provoking part of the body when the extra fat starts to spill over the top of the womens jeans. Although any woman can get a muffin top, it often starts to appear when the menstrual cycle comes to an end.

    As the estrogen levels in the body begin to drop, fat redistribution starts to occur. The fat gets redistributed from the buttocks, thighs, and hips to the abdomen area.

    You May Like: Menopause Dizzy Spells


    Popular Articles