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How To Lose Menopause Tummy Weight

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

Menopause Weight Gain Solutions | Lose Menopause Belly Fat Fast!
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    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

    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:

  • Menopause results in lower levels of muscle mass, but muscle requires more energy to sustain day-to-day.
  • Menopause results in higher levels of insulin, but muscle mass can help stabilise insulin levels.
  • Menopause slows your metabolism, but more muscle mass speeds it up.
  • 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.

    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

    Also Check: Can You Have Night Sweats After Menopause

    Eat Well Without Cutting Calories

    Number two, you need to eat well. Dont cut calories because that will not help at all. We need to fool the body into thinking that theres plenty of food available. So youre looking at a really good high protein diet, cut the carbs down as well because they tend to rev everything up. And loads of veg, a little bit of fruit, nuts and seeds, so have a really good healthy diet.

    Remember to snack because, again, you want the body to think that theres plenty of food around. So just go for your healthy snacks. Your nuts and seeds, a little bit of dried fruit, some yogurt or maybe a pear or an apple or something like that. So eat well, but eat enough calories every single day, and have those snacks because theyre really important for keeping your nervous system nice and balanced.

    Should You Do Hiit Workouts

    How To Beat Menopause Belly Fat!

    Note that HIIT is just how it sounds – high intensity – which means that it isnt necessarily intended for beginners who are new to exercise. If you havent exercised in a while, start out with shorter less intense sessions. However, if youre used to regular exercise, HIIT may be just the thing you need to switch up your routine and see the weight loss results you want.

    And while HIIT is effective for weight loss, that doesnt mean its the only physical activity you have to do to see results. HIIT can be combined with other exercises you also enjoy. For instance, if you like walking, jogging, biking, or kickboxing, alternating these with HIIT workouts occasionally can also result in long-term weight loss and support healthy weight maintenance.

    You can complete an HIIT workout without going to the gym!

    Also Check: Does Tubal Ligation Cause Premature Menopause

    Eat Less Sugar And White Flour

    White sugar and white flour are two of the biggest food culprits for insulin-level spikes. If you reduce or eliminate them, you may be able to more easily lose weight after menopause and prevent fat storage around the abdomen.

    “Eating a diet high in simple carbohydrates-sugar and white-flour foods-leads to weight gain,” Goldberg says. “Also, remember that alcohol is sugar and leads to weight gain.” Instead of a bagel for breakfast, she suggests oatmeal and berries. Instead of a grilled chicken sandwich, move that protein to a bed of greens for a salad.

    Related: No-Sugar-Added 1-Day Meal Plan

    Menopause Belly Fat & How To Lose It

    This week on A.Vogel Talks Menopause I take a look at weight gain around the middle a common problem many menopausal women struggle with. I explain why the menopause can cause you to put on weight around your stomach;and why it can be difficult to lose if you dont understand what is causing it! Plus, I offer my tips and advice on how you can deal with your stubborn menopause belly fat.

    Eileen Durward

    Also Check: What Is The Last Period Before Menopause Like

    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.

    How To Lose Weight After Menopause

    How to Lose The Menopausal Belly Fat – Pt 1

    The good news is that Austin, TX medical weight loss expert Dr. Ruthie Harper offers several safe, effective and 100% natural methods of improving weight loss after menopause. Even better, every weight loss plan is customized to each womans individual lifestyle, body metabolism, hormone levels and fat loss needs.

    #1. Modify Exercise to Lose Weight After Menopause

    One way to avoid weight gain after menopause is to modify the type of physical activity you perform, in order to maintain or build lean body mass and optimize hormones. Dr. Harper has designed specific exercise regimens specifically for post-menopausal woman to help offset the increase of fat and decrease of muscle mass that accompanies aging.

    Certain non-impact exercises such as spinning, cycling and rowing can help reduce total fat mass, and decrease waist circumference, belly fat, and BMI. And, adding a form of training called HIIT has been shown to be more beneficial than aerobic exercise in the post-menopausal woman.

    Resistance training and twice-weekly yoga have also been shown to help menopausal women increase metabolism, decrease belly fat and gain muscle mass.

    ;#2. Sleep Support to Lose Weight After Menopause

    #3. Macronutrient Rebalancing to Lose Weight After Menopause

    An eating program will be recommended and customized for each woman, that is carefully designed after measuring the patients unique individual blood chemistry and hormone levels. ;

    #4. Hormone Treatment to Lose Weight After Menopause

    Read Also: How Long Does A Woman Go Through Menopause

    Find A Friend Or A Group To Exercise With

    To attack belly fat and any other menopause weight gain, youll need to burn between 400 and 500 calories most days of the week from;cardiovascular exercise, such as walking briskly, jogging, bicycling, dancing, or swimming, Peeke says. Need motivation? Find a friend who needs to exercise as much as you do, and set a date to work out together.;Research published in April 2015 in the;British Journal of Health Psychology;found that actively looking for a new workout partner and exercising together is beneficial for both exercise and emotional support.

    If you dont have a buddy to join you on your weight loss mission, it may be time to try a group fitness class at your local gym or community center. Data published in November 2017 in the Journal of Osteopathic Medicine found that participating in regular group fitness classes resulted in a significant decrease in stress and a rise in physical, mental, and emotional quality of life compared with exercising regularly on your own or not engaging in regular exercise at all.

    Add Proteins To Your Meals

    With age, our protein requirements increase. Our skin, bones, muscles, organs, cartilage, antibodies, enzymes, and some hormones are all made of proteins. A shortage of proteins can lead to weak muscles and decreased immunity, among other problems. During menopause, its the proteins that stop the body from storing fat. Further, since proteins are high in fiber and take longer to digest, they help keep you feeling fuller longer. Proteins also help the body recover from infections, illnesses, and surgery. Get adequate protein from lean sources such as fish, shellfish, meats and poultry, eggs, low-fat dairy products, nuts, legumes, and soy.

    Numerous studies are exploring the potential benefits of adding soy and soy proteins to the diets of menopausal women. The isoflavones contained in soy are believed to have help reduce many symptoms of menopause including hot flashes, and risks of cancer and cardiovascular disease. Soy acts as an antioxidant and reduces levels of lipoproteins in the blood. Research indicates that Asian women, who consume greater quantities of plant estrogens than women in the West, are known to have fewer menopausal symptoms.14

    Recommended Reading: What Is The Menopause Age Of A Woman

    Are You Overtraining Dont Overdo The Exercise

    Doing high intensity HIT and cardio training may also create another issue in the menopause adding too much stress to your adrenal glands.;

    Its important that your exercise schedule doesnt put unnecessary pressure on your adrenal output and how much cortisol you release. ;When we do intense, high-impact exercise, we release more cortisol. ;Add to this to a very busy lifestyle, with ongoing stress and overwhelm, and your adrenals are under a lot of pressure! ;If we enter the menopause with already tired and overworked adrenal glands, this can mean you experience more difficulty going through the menopause.

    Thats because in menopause your adrenals help with some oestrogen production as your ovaries production declines. ;So you really dont want to go into the menopause driving excess adrenal stress and continual high cortisol. ;Not good for your hormone balance, not good for your metabolism and potentially not good for your thyroid output. ;

    Belly Fat Is Different Fat

    WEIGHT LOSS Archives

    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.

    Read Also: How To Lose Abdominal Fat After Menopause

    Importance Of A Calorie Deficit

    To lose weight, a calorie deficit is needed.

    According to some research, a womans resting energy expenditure, or the number of calories she burns during rest, declines during and after menopause .

    Although it may be tempting to try a very low calorie diet to lose weight quickly, eating so few calories can sometimes make weight loss harder.

    Research shows that restricting calories to low levels causes loss of muscle mass and a further decline in metabolic rate

    So while very low calorie diets may result in short-term weight loss, their effects on muscle mass and metabolic rate will make it hard to keep the weight off.

    Moreover, insufficient calorie intake and decreased muscle mass may lead to bone loss. This can increase your risk for osteoporosis .

    Adopting a healthy lifestyle that can be maintained long term can help preserve your metabolic rate and reduce the amount of muscle mass you lose with age.

    Summary

    A calorie deficit is needed for weight loss. However, cutting calories too much increases the loss of lean muscle, which accelerates the drop in metabolic rate that occurs with age.

    Here are four nutritious diets that have been shown to help with weight loss during and beyond the menopausal transition.

    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.

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    Menopause Belly: What Causes It And How To Fix It

    Learn ways to beat the menopause belly with diet and exercise.

    For many postmenopausal women, one of the most vexing changes is a shift in body fat storage to the front and sides of their abdomen.

    This phenomenon, also known as menopause belly, is a result of shifting hormones, an activation of a menopausal gene, as well as changes in exercise and diet.

    A decline in estrogen causes fat cells in the abdominal area to store more fat.;It may even reduce your bodys ability to burn fat.

    When the menopause gene is switched on, it contributes to belly fat.;Heres 3 simple ways women can turn this gene off.

    Unfortunately, most women gain between five to ten pounds during the first decade after menopause.

    Research shows that postmenopausal women have an increase in intra-abdominal and trunk fat when compared to premenopausal women.

    The studies found that during early menopause, theres an increase in intra-abdominal fatthe deeper visceral body fat. These changes were consistent across age and weight.

    An increase in intra-abdominal fat is linked to a higher risk of high blood pressure, myocardial infarction, diabetes, and elevated cholesterol.

    Therefore, this shift in body fat storage is more than just a cosmetic issue.

    The decline in hormones during and after menopause is just one part of the menopause belly. For many women, their level of activity slows with age.

    Why Dieting Doesn’t Work

    Menopause belly fat & how to lose it

    The problem is that the normal methods of dieting such as cutting down calories and exercising just doesnt work because youre in this state of emergency and if you cut your calorie intake down, the bodys going, Im not getting any food. Help, this is another emergency. If you are then going down the gym and exercising like mad, the body is going, Woah, Im using up an awful lot of energy.

    So not only is the body not getting enough calories, but its using up too much energy so the body will think, This is another emergency. Im going to slow down the metabolism, and this is what happens. So you end up putting on more weight even though youre cutting calories and exercising.

    I actually had one woman contact me. She was down to 800 calories a day and she was exercising for an hour at a time in the gym five days a week and she was still putting on weight, and this is why normal methods just dont work. So hopefully youll have understood the explanation, but what can you do to actually help with this situation?

    Recommended Reading: What To Eat During Menopause Period

    Crack The Code To Lose Unwanted Body Fat After Menopause

    Its hard to lose weight after menopause; and that is not a myth. The reason is the low estrogen levels of postmenopausal women can lead to symptoms like a slower metabolism, an increased appetite, and a build-up of fat around;the abdomen.

    While menopause is a natural and inevitable process, making changes to your lifestyle can help you lose weight and maintain your health.

    Get Checked Regularly And If On Bio

    Keep in mind that perimenopause in particular is a process, and your hormones and how you feel change every few months. Its normal and natural, so try not to get too frustrated when something was working and now it doesnt anymore. If youre gaining weight again or not feeling your best, I suggest seeing your doctor every 3 to 6 months to run hormonal tests .

    Menopause, and especially perimenopause, is unpredictable you might feel great all week, then all of a sudden, without having done anything differently, youre bloated and feel like getting out of bed is akin to running a marathon, on crutches!

    Your tolerance to stress can suddenly decrease, and things that you took in your stride can now cause anxiety or frustration. This can leave you wondering if youre going crazy. Thats par for the course, and is a sign that your hormones have started shifting again.

    Sometimes symptoms appear, last for a while, and then disappear, for no apparent reason. Thats why its important to monitor your hormones on a regular basis, and adjust the program.

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