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.
Natural Ways To Fight Menopause Belly Fat
Many of the changes that occur during menopause including hot flashes and night sweats can feel confusing and frustrating, and youll want to work with your healthcare practitioner to address and minimize them.
But the good news is that menopause does not automatically cause an increase in belly fat. You have plenty of strategies within your control to manage your weight and other symptoms associated with this pivotal time in your life.
Some women consider hormone replacement therapy during menopause. Researchers show those who undergo hormonal therapy for menopausal symptoms have less belly fat.
However, that impact is small compared with dietary and lifestyle changes. In fact, the weight loss results only occurred when women were on therapy, and they regained weight once they stopped therapy.
What you eat and how you live can dramatically improve many symptoms during menopause, including belly fat. Please discuss with your healthcare practitioner about specific strategies to address your menopausal symptoms, including hormone replacement therapy, these, and other menopausal therapies.
How Your Nervous System Impacts Your Weight
Now, Ill try to explain, but it might be a little bit long-winded. Youve all no doubt heard of fight-or-flight situation. So this is where hundreds and thousands of years ago, when human beings were developing if you like, our nervous system was built to cope with very sudden shock or disaster or an emergency, and this is where the fight-or-flight comes in.
So if you imagine youre living in a cave, youre going out one morning, and youre looking for something nice to eat for breakfast, but you turn round the corner and theres a huge saber-toothed tiger eyeing you up for its breakfast. Your nervous system is geared to work and jump in really suddenly to help to save your life.
What happens is, the blood will be diverted from your digestive system. It will be directed towards your muscles. You will start breathing really heavily and quickly, and your brain will get extra sharp, because in that second, you have got to decide what to do. Do you run up that tree? Do you climb the tree? Do you pick up the big stick and fight the tiger or do you jump into the river and swim to the other side?
And in that one second could be the difference between you having breakfast or you being breakfast. So you thought very quickly, you jump into the river, you swim over to the other side, you clamber up, and hopefully the saber-toothed tiger doesnt follow you, and you sit on the bank and you go, Phew, and thats it.
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Could Menopause Belly Fat Impact Your Health
Most women will likely be concerned with the physical and noticeable changes in their body composition, and the overall appearance of their menopause belly fat. Im not here to tell you that you should feel this way. Modern culture puts a big emphasis on body confidence and pride in whatever we look like, and thats great if it works for you. However, not everyone feels that way, and if abdominal fat makes you feel unattractive or hurts your confidence levels, youre going to want to do something about it.
But menopausal belly fat goes deeper than this. If you gain weight in menopause, you may find youre at a higher risk of some serious health conditions. Menopause increases the presence of deep-tissue belly fat, known as visceral fat. Visceral fat is different from subcutaneous fat, which is found elsewhere in the body, just below the skin, such as on your legs and arms. According to Harvard University, studies show us that higher levels of menopause belly fat can lead to increased risks of heart disease, Type 2 diabetes, high blood pressure, breathing problems and even breast cancer. Even if your BMI is healthy, because your overall body weight is low, a high occurrence of belly fat will raise the risk of early death.
What Is Menopause Belly Fat And What Are Its Risks
Among all the other changes that a woman undergoes during this time, the menopausal belly can cause severe long term consequences. As you approach menopause age, you may notice that you start gaining weight in your waist that is harder to lose than it once was. Even research shows that postmenopausal women have an increase in intra-abdominal fatthe deeper visceral body fat.
As estrogen levels fluctuate and drop, body fat is redistributed from the hips, thighs, and buttocks to the belly. Fat also becomes harder to burn. As progesterone levels decrease, cortisol levels increase, which can also cause the body to hold onto stubborn fat in the belly region in your 40s and 50s, and it can be extremely frustrating to try and work it off. As a result, most women gain between five to ten pounds during the first decade after menopause.
This belly fat comes with an increased risk for mortality even with a normal BMI, and with an increased risk for heart disease, breast cancer, uterine cancer, diabetes, hypertension, stroke, sleep apnea, and many other serious and life-threatening diseases. Therefore, this shift in body fat storage is way more than just a cosmetic issue.
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Causes Of Menopause Weight Gain
After attaining a certain age, your body makes much fewer estrogens and progesterone. Your hormone levels may go up and down during this stage, causing hot flashes and irregular sleep, among other menopause symptoms.
While the hormones largely contribute to weight gain around your abdomen, aging, lifestyle factors, and genetics also play a part. Estrogen, in particular, influences body fat distribution. As the estrogen levels drop, women start to gain mass fat around the abdomen, giving them the apple shape.
Other factors that may contribute to weight gain around menopause include:
- Number of children
- Loss of muscle mass
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.
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The Best Way To Lose Weight During Menopause
The onset of menopause, the point when a woman hasnt had a period for the past 12 months, and the bodily changes that occur in the years leading up to it can trigger a number of symptoms, including weight gain. During perimenopause or the menopausal transition, production of the female hormones estrogen and progesterone shift, which causes a redistribution of fat to your belly. Weight gain and an expanding waistline are common complaints during this period, according to Elizabeth Ward, a registered dietitian and co-author with Hillary Wright of The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health, and Happiness.
Aging reduces your calorie-burning capacity and a reduction in estrogen often results in extra belly fat, Ward told TODAY. She also cautioned that the shift in estrogen levels can also have consequences for bone and heart health. So, even if your main goal in dieting during menopause or perimenopause is to lose weight, there are other factors to consider.
Spiritual Changes During Menopause
Menopause is welcoming and celebrating the beginning of a radiant period of wisdom and grace in a womans life. If you can enter it with proper perspective and preparation, this can be an exciting transition.
Ancient yoga scriptures tell us that we live our life in four distinct phases. Our first phase of childhood signifies a period full of physical and mental growth and development; the second phase of adulthood as a period of outward progress and achievement. This particular third phase marks a period of letting go of the need to do and achieve, with more focus on inner growth, deep reflection, and contemplation on the life lived so far, preparing you for the final and fourth phase of deep fulfillment and peace that reminds who you ultimately are, a pure light.
Until we reach the third phase, weve probably barely had enough free time to even breathe deeply. But, now that our major responsibilities are taken care of, we can shift our attention inward, giving ourselves opportunity and space to experience what our true essence beyond the body and mind is. This brings in the graceful ability to pursue the ultimate purpose of your life and shower the world with compassion and wisdom. These phases are not rigid compartments, and there are often overlaps or exceptions.
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Change Your Lifestyle And Combine Different Methods
Just doing one of the items on this list wont have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment, and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.
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Three Tips For Losing Postmenopausal Fat
Tip 1: There is no spot reduction
Hate to break it to you ladies, there is no such thing as spot reduction. Doing ab crunches to lose fat around the midsection is nonsense, no matter what the commercials say.
Where we store our fat is determined mainly by our genes, sex, and age. Hormones affect it to an extent but genes are what dictates it. Men typically store more fat in the belly while women carry most in the legs, breasts, and stomach.
In general we humans carry most of our fat on the chest, belly, glutes, and legs because of it closest to our center of mass and it has some useful uses there like providing cushioning, insulation and mating signals.
So getting rid of belly fat means getting rid of BODY fat. You might lose it somewhere else first or simultaneously but it requires you to lower your overall body fat. The good thing is that all the body fat you lose is a step towards a healthier life.
So if someone claims they can cure your bulging belly with a device or news exercise, you can rest assured its a scam. Every legit program aims for an overall fat loss instead of spot reduction.
Now lets look at tips on how to actually lose the body fat to get rid of the belly fat.
Tip 2: Weight training
Because of the hormonal profile of postmenopausal women, there are two things that exercise needs to accomplish. The first is that it needs to maintain or increase muscle mass.
Muscles are our motors and energy burners. They also store energy in the form of glycogen.
How Estrogen Replacement Therapy Can Help With Belly Fat During Menopause
Recent studies show that menopausal women on hormone therapy tend to have less body fat, especially visceral belly fat. Because estrogen affects how your body distributes fat, low estrogen levels can contribute to gaining fat in your belly area. However, estrogen replacement therapy can help your body redistribute this fat to different areas on your body, rather than your abdominal area. This is a key benefit of estrogen therapy, as belly fat specifically increases your risk for many negative health consequences.
In addition to fat redistribution, estrogen replacement therapy may help add to a healthy exercise regimen. Researchers have found that menopausal hormone replacement therapy may help the effects of exercise on body fat. Additionally, estrogen replacement therapy can help you feel well enough to exercise regularly. Therefore, if you have symptoms of menopause that interfere with your life and also notice youre gaining more belly fat than you used to, talk to your hormone doctor about your options. In many cases, hormone replacement therapy can help you feel better and improve your overall health.
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Losing Post Menopausal Belly Fat
All you older ladies reading this know that losing post-menopausal belly fat can feel hard or almost impossible. Today we will talk about why that is and look for a few tips on how to get rid of postmenopausal belly fat.
As you go through menopause, some significant hormonal changes happen in your body that greatly affect your ability to use body fat for energy and increase its storage. I will talk more about that in a moment.
The same hormonal changes will also affect your muscles and bone health, so its important to do your best to counteract them.
Menopause can also lead to decreased activity which can further worsen then situation.
So lets look at what it is exactly that menopause does to a womans body and what causes belly fat in females over 50.
Change Your Food Fuel
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.
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What Causes Menopause Belly Fat
Menopause belly occurs during the transition of women through the perimenopause, the actual menopause, and postmenopause.
Previously, when a woman could have menstruation and childbearing potential, the fat was stored as a fuel for breastfeeding and was found majorly in the hips, thighs, and buttocks.
Then, when the breastfeeding function is complete or has never been used but the menopause occurred, the fat is redistributed evenly to the abdomen.
Naturally, there is nothing a woman can do to prevent the bodys fat redistribution but physically she can start fighting the weight gain with the help of meal plan, exercise, and dietary supplements.
Here are the main culprits that make your body store more fat around your waist during menopause:
Why Exercise Is Important Now
Losing excess weight may be a top priority, but there are so many positive effects of exercise for menopausal women. Remember the long list of unwanted symptoms? It is essential to understand that movement can reduce the severity and frequency of several symptoms. Exercise is known to cause the release of endorphins , promote peaceful sleep, regulate hormone levels, and boost libido.
Yet the most significant contributions exercise can make is the relief of stress. High levels of stress can cause weight gain, hot flashes, and anxiety. Exercise has been;found;to lower the level of stress hormones, such as adrenaline and cortisol. Quality of life can improve significantly during these challenging years by exercising regularly and at a higher level of intensity than what youre used to.
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