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How To Lose Abdominal Fat After Menopause

Watch Your Carbohydrate Intake

Lose Fat & Build Muscle : How to Get Rid of Belly Fat After Menopause

Not all nutrients are created equal, and some experts believe that a steady diet heavy in unrefined carbs like pasta and bread are a significant factor for excess belly fat. Carbs are the enemy of the middle-aged woman, says Dr. Boling. If you are perimenopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies. Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better. Research published in April 2017 in the British Journal of Nutrition found that a reduced-carbohydrate diet may decrease the risk of postmenopausal weight gain.

Crash Diets Don’t Work

You’ve probably noticed that crash diets don’t work the weight just comes right back again. The problem in perimenopause is that weight loss is more complex than “calories in/calories out” but that doesn’t mean that you can’t change your metabolism and lose unwanted pounds.

When your hormones are out of balance in perimenopause, balancing your hormones and optimizing your overall health are virtual requirements for losing unwanted weight and belly fat. A healthy diet and lifestyle and specific medicinal herbs and nutritional supplements can all help you get there.;

Just because that fat hasn’t budged lately doesn’t mean that it won’t when you try a different approach!

Want even more new ideas for stopping hormonal weight gain? Read our article: Demystifying perimenopausal weight gain.

Why Menopause Makes Weight Loss So Hard

Menopause officially starts when a person hasnt had a menstrual cycle for 12 months. Around this time, it may be very hard to lose weight.

In fact, many people notice that they actually start putting on weight during perimenopause, which can begin a decade prior to menopause.

Several factors play a role in weight gain around menopause, including:

  • Hormone fluctuations. Both elevated and very low levels of estrogen can lead to increased fat storage .
  • Loss of muscle mass. This occurs due to age, hormonal changes, and decreased physical activity .
  • Inadequate sleep. Many women have trouble sleeping during menopause. Poor sleep is linked to weight gain .
  • Increased insulin resistance. Women often become insulin resistant as they age, which can make losing weight more difficult (

Whats more, fat storage shifts from the hips and thighs to the abdomen during menopause. This increases the risk of metabolic syndrome, type 2 diabetes, and heart disease .

Therefore, strategies that promote the loss of abdominal fat are particularly important at this stage of life.


Menopause may lead to hormonal changes, loss of muscle mass, poor sleep, and insulin resistance. These effects may, in turn, increase the risk of weight gain.

Also Check: What Is The Typical Age For Menopause

How To Get Rid Of Menopause Stomach Fat Around The Waist

Menopause brings on a number of biological changes, and in addition to the obvious hormonal changes, you might also notice a difference in your body shape. Body fat previously found only on your lower body, such as on your hips and thighs, can begin to appear in your midsection, causing stomach fat. You’ll need to undergo a few lifestyle changes — including tweaks to your diet and starting an exercise program — to lose your stomach fat.

The Best Diet For Weight Loss During Menopause

Pin on Exercise

Its the dreaded D-word. Diet. No one wants to hear it, but everyone needs to do it! Solving your problematic belly fat is easy when you tackle it proactively.

Dont do yo-yo diets or over-exercise.

With strategic action, you can get your body back to better than ever.

From making the effort to get a good nights sleep to cutting down on that extra glass of wine at dinner, making small changes to your daily habits can help you shed those unwanted pounds without drastically changing your life.

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Tips On How To Lose The Belly Fat After Menopause

As a woman progresses in her later years, aka her menopause years, she loses estrogen. One frustrating consequence of this lost estrogen is that the normal contours of her body change. What she now finds that instead of weight settling on her hips, it goes to straight to her belly.

Even a thin woman may be frustrated to discover that, as her estrogen levels decline during perimenopause, she is suddenly sporting belly fat, a place that she may never have had to worry about before now.

And it is not only women that suffer this fate.

Men often refer to their belly fat as “the beer belly”, beer gut, pot-belly or front butt. For men, this sudden increase in belly fat can be due to the loss of testosterone levels that results in them suddenly developing belly fat in their later years.

Whatever the reason, belly fat occurs when excessive abdominal fat accumulates around the stomach and abdomen and has built up to the extent that it is likely to have a negative impact on health.

Making it a priority and trying to lose some of your belly fat is important, not only for personal appearance and vanity, but also for your health with research showing the significance of belly fat and its role in the risk of acute myocardial infarctions, diabetes, high blood pressure and high cholesterol as well as other inflammatory conditions.

Here are a few suggestions on how to lose weight after menopause.

Earlier on Huff/Post50:

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.

Read Also: Can Women Have Sex After Menopause

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.

How To Get Rid Of Menopausal Belly Fat

How To Beat Menopause 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.

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Meno Belly Is Real And Heres What Works To Get Rid Of It

Reviewed by Dr. Mary James, ND

Finding it difficult to button up your favorite jeans? Midsection weight gain in perimenopause and menopause is real and frustrating. It often feels like this stubborn weight just isnt going anywhere, no matter how much you diet or exercise.;

But heres the secret: when you deal with the underlying hormonal imbalance driving this weight gain, your body can finally let go of this weight and you can look and feel the way you want!;;

Dr. Mary James, ND, one of our Women’s Health Network experts, gives her tips for losing “meno belly” fat in her new video. Watch it now — or read the video transcript below for her easy steps.

If you are dealing with meno belly, the nickname for stubborn weight that often shows up around a womans midsection during perimenopause, I am here to help you understand why this is happening and more importantly what you can do to lose this weight.;

Drink Water And Eat Healthily

How can I lose my menopause belly? The majority of people will say you to follow a diet and drink water, and they are right. Please, do forget about soft drinks, as they contain huge amounts of sugar and additives that only contribute to the growth of your menopause belly. Drink only water, however, ensure you do not wash down the meal with it, as it will only expand the stomach and you will feel hungry again. As for foods, greens and fruits are obviously top-picks but you may also try to follow diets with less content of fats and carbs. Note, they should be present at all times, as protein only wont provide you with energy and anti-aging effects.

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Risks Of Menopause Weight Gain

People are three times more likely to be obese or have metabolic syndrome after menopause than before it.

Metabolic syndrome is characterized by high blood pressure, high blood sugar,;abnormal cholesterol and lipid levels, and excess abdominal fat. Sixty-five percent of American women age 40 to 65 are obese, as are 74% of women over age 65.

Some of the health risks associated with this excess weight include:

Say Goodbye To Belly Fat After Menopause With These 7 Effective Exercises

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  • Listen to this article

    During menopause, one common thing most women notice is the accumulation of belly fat. Yes, it can have a significant impact on your confidence and make you feel frustrated. The fact that the belly is the toughest area in the body to tone up only makes the problem bigger.

    Its important to remember that with regular exercise, it is possible to get rid of all that belly fat. Apart from a good diet and proper sleep, you will need to workout on a regular basis to tone up the tummy.

    Here are 7 easy and effective exercises to help you deal with belly fat during menopause:

    1. Jumping rope

    Rope jumping is a fairly efficient type of cardio exercise! In fact, it is the best way to burn calories and belly fat. It helps to tone your calves, tighten your core, build stamina and improve your lung capacity. Whats more, it also strengthens the muscles of your legs, butt, shoulder, arms, and belly.;

    Tip: Do it for 15 minutes daily.

    2. Pilates

    Pilates is known to strengthen muscles and tone up the body. The best part is that it is specifically designed to build core strength and improve flexibility. Hence, it helps to reduce belly fat by increasing the fat-burning efficiency of the body and at the same time, toning up the area.

    3. Boat pose
    4. Bicycle crunch
    5. Plank
    6. Leg raise
    7. Steady-state cardio exercises

    So, ladies, try these exercises to cut down that stubborn belly fat!

    Aayushi Gupta

    Also Check: Can You Have Night Sweats After Menopause

    Why Does Menopause Make It So Hard To Lose Belly Fat

    Youre probably wondering why you cant shift the weight sticking to your midsection.; And why you have lean legs and arms but theres nothing lean about your tummy? Its because theyre different.

    One kind of fat is visceral deep in your belly ; and the other is subcutaneous just under your skin.

    As you head for your middle years, women tend to gain more fat disproportionately in the trunk region.; Even if you dont gain weight in actual pounds, your waistline can grow and thats scary. Visceral fat now blankets your deeper organs and pushes out your formerly flat tummy causing a meno-pot.;

    The fat in your belly is different than the fat anywhere else on your body.; It is fed by a circulatory system and produces chemicals that can lead to serious health risks.; It wont respond to weight loss and exercise efforts in the same way as any other.

    Dr. Barbara B. Kahn, chief of the division of endocrinology, diabetes, and metabolism at the Beth Israel Deaconess Medical Center in Boston, says One of the most important developments is the realization that the fat cell is an endocrine organ, secreting hormones and other molecules that have far-reaching effects on other tissues.

    Youve got to think about belly fat as a totally different fat that needs different approaches to melt it away.

    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.

    Read Also: Which Of The Following Statements About Menopause Is False

    How To Stop Menopausal Weight Gain

    No one likes to walk around carrying that extra weight around the belly, whether caused by menopause or not. The good news is that there are various approaches you could try to fight weight gain and manage a healthy weight.

    Here are the top tips to lose weight during menopause.

    Sit Less and Stand More

    The more your body is active, the more calories it burns. One easy way to manage this is to stand as much as you can. This increases calorie burn and helps to prevent heart problems. Several studies found a link between sitting for long hours and higher levels of abdominal fat, as well as, fat accumulation in the liver. This was found to increase the risk of heart disease and diabetes.

    There are many instances when you can stand upright instead of sitting. For example, pace up and down the house when on a phone call, park farther from where you live or work so you could walk more. If you love watching, consider investing in a pedal exerciser that you can place on the floor to help you stay in motion while enjoying your favorite shows. You can also opt for a standing desk if your job involves sitting on a computer from morning to evening.

    Exercise More

    To burn that belly fat, you can try engaging in some intense workouts like cycling, swimming, running, or walking. Resistance training is also highly advisable to help maintain lean mass and decrease hunger.

    Find a gym and choose a routine that will work for you. Each persons body will respond differently to varied workouts.

    Can You Lose Weight After Menopause

    How To Beat Menopause Belly Fat | 5 Fail Safe Tips!

    Conventional wisdom suggests you can’t lose weight after menopause. Research says otherwise.

    You’ve likely heard your whole life that weight loss becomes harder the older you get. There is some truth to that, of course. The metabolism of an average 25-year-old is typically higher than that of a 55-year-old. Likewise, a 30-year-old may be able to exercise longer than a 60-year-old.

    Couple physical changes from aging with the hormonal changes brought about by menopause, and it may seem that losing weight after menopause feels really hard for most women.

    “Weight gain is a problem for many women, despite maintaining the same diet and exercise routines that they’ve had for years,” says JoAnn Pinkerton, M.D., executive director of the North American Menopause Society. “Even if the number on the scale doesn’t change, women complain of a shift in fat to the midsection after menopause.”

    Sound familiar? You’re not alone.

    Here, how to help your body adjust to changes brought about by menopause so that you can keep weight off and maybe lose a few pounds too.

    Related: Foods to Help Manage Menopause

    Also Check: What Are Some Signs Of Menopause

    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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