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How To Lose Tummy Fat During Menopause

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

How to Lose Belly Fat During Menopause
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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

    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.

    Should You Do Hiit Workouts

    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!

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    Menopause Belly Fat Why

    Its bad enough you have symptoms of menopause but what an outrage that we women, if not careful, have to beat menopausal belly fat, flabby arms and more! In this article, Ill give you the 6 things you need to get under control to get rid of menopausal muffin tops for good.

    Lets start with the pre-menopause years. First, progesterone goes down.

    In fact, that can happen as early as age 25 or so. If you have PMDD , you have low progesterone for part of your cycle.

    As you get older that deficiency will come full cycle. This will cause a foggy brain, anxiety, concentration issues, and sometimes worse PMDD.

    It can also cause sleep disruptions. In addition, low progesterone starts the slow but steady march to menopausal belly fat.

    Then, the low progesterone levels contribute to elevated cortisol levels which then speeds up the deposition of fat in the stomach or belly region. The combination of these two hormonal issues then affects your energy and sleep. Remember-you can be menopausal but still menstruating. In fact, you can have heavy periods due to endometrial thickening while you also have diminishing estradiol levels, so you start getting hot flushes too. Isnt it great to be a woman? It is, but its better after you get these symptoms under control. Speaking of which, lets touch on sleep and energy for a moment.

    Energy and Sleep:

    What next?

    Hormones all work in harmony

    First, how to lower cortisol levels?

    Drink Water And Eat Healthily

    How To Lose Menopause Belly Fat: Ladies Here Are the ...

    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.

    Read Also: Heightened Sense Of Smell Perimenopause

    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.

    Key Takeaways For Battling Menopause Belly Fat

    The above steps outline exactly what you need to succeed. Youll notice they arent specific rules or instructions eat this meal, do this exercise but are instead a set of loose lifestyle guidelines that can help you change the way you think about weight loss.

    Everything we practice at The Sport Dietitian is about sustainability and lifestyle adaptation that revolves around you. Fad diets dont work. They arent going to help you keep off your menopause belly fat because they dont fit into your unique situation. And you need to be making sure your weight-loss strategies are something you can stick to.

    Once youve gone through menopause, this is what life will be like from this point onwards. Its not a case of battling the meno-pot short term the threat of that belly fat is here to stay.

    Follow my advice and you can form a resistance to this ever-present risk factor.

    Having said that, there are some basic things we recommend that you consider incorporating into your weight-loss and exercise programme to battle menopause belly fat. Again, if they dont work for you, then dont try to force them. However, if you can get them to work for you, they can be very effective tools.

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    Quality Sleep Is Vital To Good Health And Weight Loss

    Getting enough sleep is essential for helping a person maintain optimal health and well-being. When it comes to their health, sleep is as vital as regular exercise and eating a balanced diet.–MedicalNewsToday.com

    Night Shred allows you to wake up refreshed, energized, and ready for the day. Night Shred supports high quality sleep with the combination of magnesium, melatonin, GABA and several other natural ingredients while simultaneously maximizing fat-burning with the much-studied CLA and L-Carnitine.

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    • Enhances vital overnight muscle recovery: Get your best rest, which is the most important recovery time for your muscles. Good sleep equals a great next day workout, plus proper muscle recovery maxes your previous workout.
    • Synthesize It!: At night, muscle synthesis is engaged, a natural process when protein is produced to repair muscle damage caused by intense exercise. Our complex invigorates the process.

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    • Cortisol Reduction: Ashwagandha is highly effective at naturally lowering cortisol and studies show it can lower cortisol by 11%-33%
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    Time Meals And Snack Right To Counter Mindless Eating

    Rachel Holmes 5 Ways to Lose Belly Fat During Menopause

    Its not just what you eat when you are following a mid-life diet that matters, but also when you eat. Midnight ice cream binges and potato chip raids, for example, are generally bad ideas and would be a poor choice even during the light of day. But the general message on food timing is clear: Dont eat too much too late, Peeke says. Eating later in the evening is murder for trying to keep weight off.

    Another way to keep snacking calories in check is to avoid mindlessly nibbling throughout the day or falling into the dreaded afternoon snack trap. What a menopausal woman does from 3 p.m. on every day can determine how big her belly is. Thats when most women tend to overeat and oversnack.

    To help rein in your snacking, Peeke says to start paying attention to your circadian rhythm. Eat during a window of 8 to 12 hours a day, and then dont eat for the rest of the time. Experts find this imperative to take care of weight at any age, but especially during menopause, she says.

    Also Check: Relactation After Menopause

    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.

    Things I Wish I Had Known Before My First Barre Class

    If you follow fitness trends, youve probably heard about barre, a ballet-inspired workout that sculpts your muscles . The workout focuses on very small, isometric movements combined with stretches to lengthen muscles. During a barre class, youll often be switching from moves done at the barre to Pilates exercises, and sometimes to yoga poses.

    If you try it, youll have a newfound respect for ballerinas everywhere its tough. I went into my very first class knowing very little about barre other than that its a hot trend in fitness right now. Here are seven things I wish I knew before walking into my first barre class:

  • Think small. In barre, you have to focus on very small movements. Your instructor may ask you to move just an inch. Small movements and isometric movements allow you to directly target the muscle and area that you are toning, says Hollis Morris, an instructor and studio manager at Pure Barre . If youre more used to intense cardio, you may feel compelled to make bigger movements during barre exercises, but try to resist. No unnecessary movement or large range of motion is needed and, in fact, is often why other forms of exercise cause injuries, Morris says. Try to get in the mindset to think small before you enter the studio youll be surprised at how much of a workout youll get from moving just an inch.
  • Important: The views and opinions expressed in this article are those of the author and not Everyday Health.

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    Why Dieting Doesn’t Work

    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?

    What Is A Menopause Diet

    9 Ways To Get Rid of Menopausal Belly Fat

    Theres no singular menopause diet, however, Ward pointed out that the menopause diet plan in her book with Wright grew out of decades of working with women, personal experiences and a deep dive into the scientific literature. The research resulted in an eating plan that works well both before and after menopause. Here are the basic principles of the books menopause diet:

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    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.

    Breaking The Menopause And Belly Fat Link Tip #1 Food Choices

    To lose belly fat after menopause, you must maintain and healthy lifestyle, which starts with paying attention to your food choices.

    Focus about 90% of your diet on foods that meet one or more of the following criteria:

    1. A high nutrient-to-calorie ratio. You want to select foods that are naturally high in nutrients and low in calories.

    Leafy greens and non-starchy vegetables top the list because they are packed with vitamins and minerals, yet extremely low in calories. Make these foods the focus of your daily diet by having a large salad every day and cooked non-starchy vegetables as a side dish for your evening meal.

    Beans and fruit also have a favorable nutrient-to-calorie ratio and should be part of your daily diet.

    Nuts and seeds are high in nutrients, but also high in calories, so while their nutrient-to-calorie ratio is not as high, in small portions they help with weight loss.

    2. High fiber. High fiber foods prevent the insulin spikes that push fat into storage.

    Fiber is only found in plant foods, so vegetables, beans, fruit, nuts, and seeds contain fiber.

    Whole grains also contain fiber, but check the nutritional facts when eating grains. A whole-grain food should have at least 3 grams of fiber per serving to keep insulin low.

    3. Low sugar. Sugar should not be one of the top three ingredients of your food selection.

    4. Healthy fats. Healthy fats have been found to be very beneficial for menopausal belly fat loss. However, you need to pick the right fats.

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