Adjust Your Coping Strategies And Address Your Stress Levels To Help Reduce Weight Gain
If your fat is making you feel stressed or vice versa for that matter dont disregard that link. There is a stress-fat connection, Peeke says. If you walk around completely stressed all the time, your cortisol levels will increase, and that will make it easy for you to deposit fat deep inside the belly.
Cortisol, known as the stress hormone, stimulates the liver to increase production and release of blood sugar and helps the body convert fats, proteins, and carbohydrates into usable energy. As part of the bodys fight or flight response, cortisol is released during stressful times to give your body a natural energy boost, but when cortisol levels are constantly high because of chronic stress, these same effects may result in insulin resistance and type 2 diabetes.
To reduce stress and belly fat, employ quick and simple techniques to help calm you down.
So Why Is Everything Gravitating Towards My Midsection
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.
Sleep Your Way To Weight Loss
Finally, how much sleep are you getting at night? Is perimenopause robbing you of sleep by causing night sweats and making you wake up at odd hours of the night? Is your system still too wired at bedtime to get into sleep mode, or are you simply just not getting to bed early enough to get seven or eight hours of sleep?
A chronic sleep deficit whatever the cause can promote weight gain. This is because of the effects that sleep has on two hormones that regulate appetite. When you get enough sleep your body releases leptin, a hormone that controls appetite. Not enough sleep means a bigger release of ghrelin, a hormone that literally makes you crave junk food!
You may feel like you just have lousy self-discipline when in fact it’s your body chemistry that’s making it more difficult to eat healthy and to know when to stop. Whatever it takes, really try to make sure you get enough sleep at night.
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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.
Menopause Weight Gain: How To Get Rid Of It
Exercise Physiologist, Carol Espel explains that Things shift when you start to go through menopause, but your ability to shape that is in your hands. Theres something you can do about it! Carol is the Fitness and Program Director at Pritikin Longevity Center who works with many guests, men and women, struggling with belly fat, and knows exactly what works. Newer science says going through menopause doesnt have to involve weight gain.
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A Few Things You Need To Be Aware Of
So hopefully this has given you a little bit of an idea of how you can deal with fat around the middle. A couple of things you need to be aware of. If you try this regime and find that it doesnt help, then I would advise that you just maybe go and check with your doctor.
Get them to check your blood sugar levels. Pre-diabetes and diabetes can actually appear in the menopause even if youre looking after yourself well, even if youre getting a really good diet.
And putting on weight around the middle is sometimes an indication that your blood sugar balance is not quite right. The other thing is that if you put on weight really quickly, if you seem to have just put on weight overnight, then again get this checked out by the doctor because it may mean that your thyroid is going a little bit off, which again is another really important issue with the menopause.
How Many Dieters Fail
At least 95% of dieters will fail and fall back into old habits within 5 years. Lets make a vow to ourselves to be in the 5%.
Its also regrettable that each time you lose weight and put it back on it will all go back on as fat. An almost compelling case not to lose weight in the first place but were made of stronger stuff than that!
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Walk For 20+ Minutes Every Day
Walking is an underrated exercise. When done consistently, it can help you lose menopausal belly fat, ease stress, improve heart health, and much more.
Now, dont skip walking because you lack time. If youre too busy, walk during lunch break or in the morning or after work.
You can even divide your walking routine into 2 sessions of 10 minutes. Alternatively, you can walk on the treadmill.
Note that walking on hilly routes or setting the treadmill on incline helps burn more calories.
Whats The Best Way To Lose Belly Fat
Belly fat can accumulate due to a few reasons, including menopause-related hormonal changes in women. Dr. Maria Anton, an Endocrinologist cautions, We typically see that as a part of metabolic syndrome an increase in belly girth and we understand that insulin resistance is a key part of metabolic syndrome. Patients that might be struggling with belly fat would particularly benefit from learning about lifestyle changes that would potentially reducing their risk of cardiovascular disease, just based on their risk factor of having belly fat.
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Chronic Stress Feeds Belly Fat
Some underlying triggers for this weight shift may be out of our control, but other aspects are very much within our control. One factor that we can influence is stress. Belly fat contains receptors for cortisol, our bodys main stress hormone. When we’re stressed our adrenals release cortisol and this stimulates these belly fat receptors resulting in the formation of even more belly fat.
Constantly feeling stressed out may seem like the norm in today’s fast-paced society but that does not mean that it’s healthy. To tame your cortisol levels, do whatever works for you to slow down and de-stress: unplug, delegate, meditate, stretch and relax. Taking a high quality adrenal supplement also helps to support balanced cortisol levels.
Keep in mind that stress can also be physical, mostly due to inflammation. Chronic inflammation alone can make it hard to lose added weight because it inhibits some enzymes that normally break down fats in the body. So, get some help to optimize your health and tackle inflammation. Take care of gut imbalances and other inflammatory conditions, like thyroid disease or hashimotos. Slowing of your metabolism, weight gain and trouble losing it commonly go along with low thyroid function.
These issues may not produce symptoms until you hit menopause, so it’s a good idea for any woman hitting menopause to get her thyroid function checked, including thyroid antibodies, especially if there’s a family history of thyroid problems.
Notice What Foods Give You Energy And What Foods Take Away
Dont judge yourself for not eating well. Make a choice and notice why you made the choice. There is no right and wrong. Tomorrow is another day and another chance to continue on your healthy journey. When we label foods we eat as bad we are saying we are bad to eat them. This sets up stress, the enemy of weight loss.
If you have been on the healthy eating journey for a while a blow out is not going to make a difference. Our bodies are extremely resilient and will reset fairly quickly.
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Shift Your Shape With More Movement
It is important to remember to take a reality check. You didnt get the excess weight overnight and youre not going to lose it all in a minute, advises Carol. She suggests if youre trying to lose belly fat, the best thing to do is start with cardiovascular exercises and activities that you love. If running on a treadmill is not your thing, then find a movement that brings you joy youll be more inclined to do it. Now, take your strength to the next level.
Ways To Melt Away Menopause Belly
As I travel and meet other women who around the country, I often notice certain themes and topics that recur in my interactions.
Lately, one of my favorite topics has come up several times: MENOPAUSE BELLY. Any woman who is in her early forties or older knows what Im talking about!
Menopause belly is that dreaded extra flab that tends to hang onto your midsection after the age of 45. After this time, belly fat often develops around the midsection due to the huge drop in estrogen that occurs during menopause. But getting rid of belly fat isnt just about vanity the extra weight around your tummy triggers greater amounts of inflammation, putting your body at an increased risk for heart disease and diabetes. If youre ready to melt the menopause belly, here are 5 ways to tackle that layer of belly fat.
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How To Tackle Menopause Belly
If you are approaching perimenopause or menopause, you may be noticing a shift in your body how the weight is distributed. Whereas in our 20s, 30s and 40s most women have their fat in their hips, buttocks and thighs , as we hit the age of perimenopause and menopause usually around age 40 the fat gets redistributed to the belly area, particularly deep inside the tummy and becomes menopause belly. This leads to the muffin top something I get asked about all the time!
If you dont tackle menopause belly or this new mid-section weight gain, it can get out of control, and quickly! And the bottom line is its not healthy to have too much extra weight around your belly: A waistline larger than 35 inches on women is an indicator of health concerns like heart attack and diabetes.
Resistance Training: The Answer To The Menopause Belly Fat Problem
You cant change your hormonal structure, so there are some uphill battles of menopause that youll just have to face in order to fight off the belly fat. But there are others we can address a bit more easily to maximise results. There are three core factors that we can look at:
Notice a pattern here? Beating that weight around your belly can benefit from strength training, and many women see great results from lifting weights. Generally speaking, its more common for women to favour cardio exercise over muscle-building, but introducing weight training to your routine can increase your bodys requirement for energy, boost overall metabolism and contribute towards the stabilisation of high insulin levels that are creating all that unwanted belly fat.
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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.
Ways To Beat Menopausal Belly Fat
Youve put on weight around your belly and it wont budge no matter what you do. All this, even though youre using your tried-and-tested-through-the-years method.
Its frustrating and its disempowering. But take heart. Were here to tell you how to lose belly fat.
At MenoMe we know that weight gain is a huge issue for some of you. In particular, were referring to belly fat or what is also known as meno belly.
So before we go any further, lets start by saying, we hear you and follow that up with the good news that there is a lot you can do about it.
One question we hear frequently is Does menopause weight gain go away? And the answer to that is: it definitely can.
Menopause is not a calling card for excessive weight gain and for your health it shouldnt be. Especially when were talking belly fat .
However, it can highlight the need to work on hormone balance. Gaining weight and difficulty losing it can often be attributed to hormonal imbalance. These imbalances can include insulin resistance, leptin resistance, estrogen dominance, excess cortisol and thyroid dysfunction.
In addition, as we grow older we lose lean muscle mass and metabolism naturally slows down. Consequently, we need fewer calories to maintain our usual weight.
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Ways To Counter Belly Fat Aka Meno Belly
NB: dont get too caught up in all the diets out there. Science shows there is no one size fits all, although some recommendations apply to many of the more sensible regimens. These include eating unprocessed foods, lean proteins and healthy fats, and ditching processed foods. Overall, the Mediterranean Diet is consistently a winner for menopausal women, both for relieving symptoms and weight management. Whats more, its very safe and has been found to be sustainable in the long term.
Hiit Your Menopause Symptoms Where It Hurts
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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Get Enough Sleep Each Night
Menopause hot flashes and night sweats make it hard to get quality sleep. However, you can sleep deeply by keeping your bedroom cool and dark.
If you dont have an AC, sleep naked or use light sheets. You may also want to avoid caffeine-containing beverages after dinner.
Most organizations recommend sleeping for 7 to 8 hours every night.
Belly Fat How Can I Lose It
Belly fat how can I lose it? Youve been exercising 5 days a week, following a low fat diet, watching how much you drink and although you look okay front on in the mirror when you turn sideways the belly is there. And you can grab it in both hands. It just doesnt seem to be shrinking or changing, in fact, some days it seems to be getting wobblier. Hormonal imbalance whether it is due to Polycystic ovarian syndrome, perimenopause, menopause or high carb diet: all have their roots in the same cause.
So what is going on inside your body at the cellular level? Why arent the things youre doing working? You always believed that so long as the calories consumed are less than the calories burned you would lose weight. But now youre in your 40s and 50s this magic formula just doesnt seem to be working any more. Why not?
First, you need to take a long look at what you are putting into your body on a daily basis, including stress. And then take a look at what happens inside your body to all those things you consume or release. Without question, stress is one of the biggest causes of belly fat and it is important to understand why.
Now that we have looked at what is going on inside our bodies that might cause stubborn belly fat, it is important to be honest with ourselves about what we are expecting our bodies to do on a daily basis and how we treat them.
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