Where Do I Find Hiit Workouts
In recent years, health clubs have made HIIT classes a core offering. In fact, some chains like Orange Theory specialize in HIIT. If you are more motivated to exercise by taking classes, look for a club that offers HIIT classes at a time convenient for you.
With modern technology, you can easily find HIIT workouts online, from blogs to YouTube to free apps. But you dont even have to go that far. For example, on your next jog around the neighborhood start at a comfortable pace. But then, for 30 seconds, run at an all-out sprint before dropping back into a comfortable pace. The sprint is your interval, and the comfortable pace is your resting period. If you repeat the pattern for several minutes, you will have completed a HIIT workout.;
Dont forget to stretch before, during, and after your workout
If youre new to HIIT, start with 30-second interval bursts and 30-second rests for about 20-30 minutes of total exercise time three to four times a week. A recent study of sedentary men found that just 10 minutes of HIIT three times a week achieved the same cardiometabolic health results as 50 minutes of moderate-intensity endurance exercise. How great is it that you can actually exercise for fewer minutes a week and still improve your health! As you become accustomed to the HIIT style, decrease your resting time, and perform different interval exercises. Some examples include:
Pushups, and more
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.
Watch Your Carbohydrate Intake
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.
Recommended Reading: Best Antidepressant For Menopause
How To Get Your Waist Back After Menopause
What used to work for you to keep the weight and belly off isnt going to work anymore. Youre going to have to approach it from a different angle if you want to get results.
Many women who didnt need to put much effort in before to maintain their weight will need to step up their game. As you get older your body gradually suffers from muscle loss . With muscle loss your body fat percentage is also going to go up. And with higher body fat, its easy to become skinny fat.
Youre going to be much more likely to get a menopausal belly if youre not strength training. The only way to increase your muscle mass is to work out with weights or bodyweight resistance training . As you strength train youll build more lean muscle mass that will lower your body fat and then reduce your belly fat.
Your diet is also going to play a big role in getting rid of your menopot belly. If you were able to maintain your weight before menopause without putting much effort into your diet then the bad news is youre going to have to now. Changes in your hormones will now make it much easier for you to gain weight. So focusing on your diet is going to be a big part of the solution to get rid of it again.
Extra Tips To Cut Menopause Belly Fat
Lower Carbs Youve probably heard the low-carb rule for diets a hundred times. For those fighting menopause belly fat, though, theres an added depth to this idea. The Mayo Clinic outlines how a low-carb diet reduces insulin levels in your body. As were trying to lower insulin to cut down on fat, low carbs support your goals.
Try Interval Training High-intensity interval training or HIIT is a series of fast-paced movements that are designed to activate lots of muscle groups and raise your heart rate to burn calories within a short period of time. HIIT sessions usually range from 15 to 30 minutes. Theyre favoured by people because theyre quick and effective; they also result in weight loss for 48 hours after sessions. While HIIT is great, we only recommend you do interval training once or twice a week because of the stress it puts on the body, so its good to mix HIIT in with other workout ideas. Another note is that HIIT is good for insulin control.
Eat Fibre and Protein Fibre and protein are both excellent for controlling hunger. They are complex nutrients that take the stomach a while to digest. Diets that contain lots of fibre and protein will ensure you feel fuller for longer and reduce your urges for snacks and other food cravings. Another benefit of high protein is that protein is required for maximising muscle growth. A healthy supply of protein helps you build that muscle mass youre trying to achieve to battle menopause belly fat.
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Menopause And Belly Fat 101
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.
Choose Healthy Carbs Fat And Protein
Focus on nutritious foods while on your weight loss diet so that you make every calorie count. This has two benefits — it helps ensure you’re meeting your vitamin and mineral needs — and because nutritious foods tend to be more filling than “junk” — you won’t feel hungry and deprived.
This means you should fill up on vegetables at every meal; include fruit in your meal plan; choose nutritious sources of fat, such as avocado, olive oil and nuts; and choose lean proteins such as beans, poultry and fish. Emphasize healthy foods that provide lots of calcium — such as nonfat dairy, as well as broccoli and leafy green vegetables — since a diet high in calcium is linked to a lower risk of excess visceral fat.
Read Also: Will My Marriage Survive Menopause
Take A Magnesium Supplement & Eat Magnesium
So especially for those of you who were watching last week, number one, loads of magnesium. Get supplement, get loads of magnesium-rich foods into the diet. You can take a vitamin B supplement as well.
You could try
These one-a-day tablets contain 300mg of magnesium combined with a vitamin B complex which all contribute to the reduction of tiredness and fatigue, whilst also supporting the nervous system.
Boost Your Metabolism With Weights
Strength training after menopause is a key for good health, and it can help keep stomach fat away, too. Resistance training builds muscle tissue and, because muscle takes more energy to maintain than fat, this increases your daily calorie burn.
The hormonal changes that occur during menopause affect several tissues in your body, including your bones, and post-menopausal women face a higher risk of osteoporosis. Strength training can maintain your bone density to help prevent osteoporosis, and might even slightly reduce bone loss and increase bone density, according to fitness expert Len Kravitz, Ph.D., writing for the University of New Mexico.
Consult a fitness professional for help designing the best strength training program for you — your mobility, flexibility, balance, strength and body shape all affect which exercises will be safe and effective, and a professional can also ensure you’re lifting weights with the correct technique to avoid injuries.
Recommended Reading: Light Headedness And Menopause
Why Do Women Gain Belly Fat During Menopause
During menopause, some women find they have trouble losing weight, while others gain weight.
It isnt just the weight gain itself; many women find where they lose weight shifts during menopause. Traditionally, women gain weight around their hips and thighs. After menopause, however, that weight gain shifts to her midsection as belly fat.
Researchers arent entirely sure how low estrogen during menopause increases belly fat, but they have some theories. Among them:
- Your metabolic rate slows down, so you burn fewer calories.
- Your fat cells change, so more fat accumulates as belly fat.
- Menopause can impact sleep, which can impact other fat-regulating hormones including your stress hormone, cortisol.
- You might not be exercising as much.
All of those changes can lead to weight loss resistance during menopause. In fact, obesity increases in women once they reach the age of 40 when perimenopause usually occurs. About 65 percent of women 40 59 are obese, and 73.8 percent of women 60 years and older are obese.
Getting Started With Hiit
HIIT can look daunting, but the keys to success are starting out at a pace that works for you, not comparing yourself to others, and sticking with it for 4-6 weeks. Dont give up! After a few weeks, youll start to notice that the sessions are getting a little easier, you are less winded and sore, and you feel stronger and more confident. Weve seen women in their 60s and 70s in HIIT classes alongside women in their 20s and 30s, kicking butt, and adapting the exercises as they need to. Even if you are nursing new or old injuries, most people can adapt HIIT to work around them.;These older women inspired us to give HIIT a try, and we were happy we did. We lost weight, gained more energy, and found that several annoying menopause symptoms like hot flashes, insomnia, and brain fog started to diminish.
If youre having trouble losing belly fat, or weight in general, during menopause, HIIT may be worth a try. If anything, it can be fun to try a new exercise routine – and it just might be the change you need to see the results youre seeking. You might surprise yourself by just how much your body is capable of doing!
For more recommendations on losing your belly fat and staying fit as you age, sign up for Lisa Health and join our Stay Active Journey.
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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.;
Yoga Is Also A Great Way To Get Rid Of Menopausal Belly Fat
There is actually a link between stress and the increased distribution of fat onto the Belly area. ;Elevated Cortisol levels, caused by stress, lead to fat being targeted right onto the stomach.;
This is why Yoga is such a brilliant way of targeting Belly fat as it helps you increase your metabolism and tone your muscles as well as lowering stress levels. In combination with the other lifestyle changes, it can transform your body.
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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.
What Causes Belly Fat After Menopause
Many women who have entered menopause are well aware of the shapeshifting that happens with the fat in their bodies. In the past when they gained weight it would be in their hips and thighs but now it seems to go straight for the midsection. Belly fat isnt only unsightly but its also worst for your health than thigh fat . Women with an apple-shaped body with visceral fat can have higher blood pressure and more at risk for heart disease .
The reason this shapeshifting happens is from your hormones changing the way your body distributes fat. It shifts the fat that once was in your hips and thighs directly to your belly . Your body then stubbornly wants to hold on to this belly fat to rebalance your estrogen production .
When entering perimenopause in your 40s your body starts to gradually decrease estrogen production . For many, weight gain is the greatest and muscle loss the worst in their peri-menopausal years . By the time you fully hit menopause your body produces the least amount of estrogen ever . Your body then develops a hormonal belly as it begins to shift your fat cells from your hips and thighs to your stomach.
Womens metabolism also decreases with menopause causing them to not burn as many calories as before . With a slower metabolism comes fat gain. And with menopause, youre more likely to become fatigued. With chronic fatigue, youll be less likely to engage in physical activity and live an active lifestyle . This also leads to fat gain.
Read Also: Are Sweet Potatoes Good For Menopause
Belly Fat Is Different Fat
Youre in your menopausal years and this fat stuck on your waist is annoying the out of you!
It feels awful.; It looks awful and if youre super honest with yourself youre not loving yourself much because of it. Youve never had a belly before. Its so not fair!;
Just like real estate, location counts when it comes to fat. The deeper and the more centralized in your waist area the fat, the more dangerous.; So youre right to be annoyed.
No It’s Not Entirely Your Fault Yes You Can Shed Those Extra Pounds
by Hallie Levine, AARP, July 30, 2018| 0
As you hit your mid-to-late 40s, you may notice that besides battling the occasional hot flash or mood swing, your favorite black go-to pants are starting to feel noticeably more snug. This time it’s not your imagination.
The average woman gains about four-and-a-half pounds as she starts the transition to menopause in her 40s, according to a landmark study. And it’s a trend that doesn’t slow down, either: Women continue to put on about a pound and a half each year in their 50s and 60s, according to a new review published in the journal Mayo Clinic Proceedings.
“The main reason is the natural loss of muscle mass that occurs with age,” explains Jo Ann Pinkerton, M.D., executive director of the North American Menopause Society and professor of obstetrics and gynecology at the University of Virginia Health System. “Since muscle burns more calories than fat, your metabolism slows down, causing you to put on weight.” Starting at age 30, research shows that you lose on average about a half pound of muscle each year; and that number rises to almost a full pound once you hit 50.
Sounds daunting, but there are expert-approved ways to reverse your scale’s upward spiral. Here’s how:;
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