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How To Lose Your Menopause Belly

Menopause Belly Fat Why

5 Hacks to Lose Your Menopause Belly

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?

How To Finally Get Rid Of It

What can you do about it? A lot. You can rebuild muscle mass with 20-30 minutes of resistance and strength training two to three times a week and get 150+ minutes of high-intensity interval cardio exercise weekly, which stokes your metabolism. And you can upgrade your diet by eliminating ultra-processed foods, enriched flours, partially hydrogenated oils, and saturated and trans fats. That reduces fat-storing inflammation.

Can You Prevent Menopause Belly

There are also preventive steps you can take to limit how much menopause affects your body shape. Keep in mind that genetics and your prior health history play a role in how menopause affects your body, so these steps might not completely prevent some menopause belly bulge.

  • Maintain an active lifestyle. If you are able to be active 3 to 4 times per week, consistently elevate your heart rate, and/or participate in strength training, you may find that you experience fewer menopausal symptoms as your estrogen levels decline.
  • Consider quitting smoking. If you smoke and have put off quitting in the past, menopause is a great time to reconsider doing it. As you age, the health effects of smoking continue to increase. If you quit smoking, you may find you have higher energy levels and are more motivated to take care of your body.
  • Talk with a doctor about your specific health concerns.Menopause is typically an indicator that youre going to need to take care of your body a little differently and that you may have different health concerns going forward. Adjust your mindset to steward your body as well as you can during the years to come.

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There Are Ways To Manage Belly Fat

Belly fat is not just a cosmetic issueit has real health consequences. Excess visceral fat increases your risk of , and a waist size of larger than 35 inches is associated with an increased risk of developing , , , and . You may not be able to completely prevent or halt the accumulation of belly fat, but you can keep it in check.

Exercise is the most effective way to lose belly fat. Eating a healthy diet is beneficial, but diet alone cannot reduce belly fat. So, incorporate physical activity into each day. Studies have found walking 50 minutes a day three times a week or 30 minutes a day six days a week can prevent belly fat.

Taking estrogen can keep belly fat under control, but because estrogen may also increase the risk of developing endometrial or as well as the risk of , , and , estrogen therapy is not recommended solely to control weight or belly fat. There are risks and benefits to hormone therapy after menopause; your healthcare provider can help you understand these factors in the context of your personal health history.

You may not be able to eliminate belly fat after menopause, but you can remain healthy and active. Your healthcare provider can help you manage your health risks and stay vibrant.

How Can You Lose The Stubborn Belly Fat

10 Tips on How to Lose Belly Fat in Perimenopause

While you cant necessarily target weight loss in one specific area of your body, there are several things you can do to promote overall weight loss. This includes the belly fat that is often especially difficult to shed and characteristic of the meno 10.

As you can imagine, what you eat plays a big role in weight loss, including when it comes to managing belly fat. In general, a calorie deficit is needed to lose weight. This means that youre eating fewer calories than youre burning. That being said, its important to make sure youre not eating too few calories as this isnt healthy either, and will actually slow weight loss eventually.

Its a good idea to meet with a registered dietitian for individualized nutrition support, who will be able to help develop a meal plan to meet your specific goals during menopause. You can search for a dietitian local to you, or one who provides virtual counseling, here. Handy filters let you search for a dietitian who specializes in womens health and weight loss.

For daily support, meal planning, calorie counting, and fitness apps can also be helpful in combating the meno 10. For instance, Noom, MyFitnessPal, and Lose It! are popular options that make keeping track of your daily habits easier.

Research shows that behavioral therapy can be highly effective in managing the meno 10 and supporting weight loss.

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Weight Gain And Metabolism

You may have unknowingly become a bit more sedentary as youve aged into your 40s and 50s as well, making weight gain all the more common. Your metabolism slows down as you lose muscle, and aches and pains or a busy schedule may keep you from exercising as frequently.

All of these factors can contribute to an increase of abdominal fat during your menopausal years.

The Magic Formula For Reducing Belly Fat Is A Combination Of Cardio Core And Weight

I dont want to be sales-y, but I do have an8-week exercise program that includes this magic formula. It comes with a 60-day guarantee, so if you dont like it, youll get every penny back. Its pretty cheap anyway.

  • Build More Muscle

Muscle mass declines with age. Muscle cells use up a lot of energy. Therefore, the more muscle mass you have, the more calories your body needs. If you dont take enough calories in to keep up with demand, your body will use fat as a source of energy and you will lose weight.

  • Eat Properly

Cut carbs. Carbs draw water into your body, causing bloating and fat storage, which loves to occur where you want it the least: your belly area.

Eat whole ingredients and avoid processed foods. Eat plenty of fresh vegetables and other great sources of vitamins, minerals, and fiber.

Dont cut out the fat. Eating fat does not make you fat. In fact, eating fat can help you lose fat.

My husband is an amazing French chef, who has helped me eat properly and I lost A LOT of weight since I met him. He helped me create meal plans and healthy cookbooks with delicious recipes;that help with weight loss and use whole, nutritious ingredients.

  • Watch Your Blood Sugar.

Get your blood sugar levels tested regularly, especially if you are overweight.

If you are over 45 years old, your health care provider should test your blood sugar levels every 3 years.

  • Detox Your Liver

  • Love Yourself!

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Effective Tips To Lose Belly Fat

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Belly fat is more than a nuisance that makes your clothes feel tight.

Its seriously harmful.

One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .

Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.

However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .

Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.

Here are 20 effective tips to lose belly fat, backed by scientific studies.

When Are You Postmenopausal

Beat Menopause Belly Fat by Starving Your Fat Cells (Not Yourself)

Menopause is diagnosed after the fact, once you have gone a full year without a single period, Dr. Pinkerton says. Before that, you might skip a cycle or have periods spread out farther than usual. During this phase, you are in perimenopause, not menopause.

During perimenopause, the amount of estrogen in your body fluctuates wildly. Once you are menopausal, though, this hormone drops to a very low level and stays there,;according to NAMS.

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Eat The Right Type Of Carbohydrates

Eating the wrong types of carbohydrates triggers insulin spikes which channel the energy from the calories you just ate straight into your fat cells and they will be the ones around your middle like that annoying child. May as well just have taped it there and said done!

This belly fat is the dangerous kind. Called visceral fat it layers itself deep in your abdomen around your vital organs. And this fat is difficult to shift.

Carbs from prebiotics, protein and low GI foods will burn slower leaving you feeling fuller for longer and with more energy nuts, seeds, leafy greens, fish, grass-fed meat, chicken. Carbohydrates from sugar and processed grains will give a quick energy burst then cause you to crash and have cravings.

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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Shrink Belly Fat With Tai Chi Or Quigong

Maybe youve never tried it or perhaps youve seen a group of people practicing tai chi together in a public park but a recent research study from Hong Kong showed that this Chinese discipline of low-impact meditative movements could help trim waistlines in middle aged and older adults. This study,;published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. The study authors wrote that tai chi health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity.

Crash Diets Don’t Work

9 Ways To Beat Menopausal Belly Fat

You’ve probably noticed that crash diets don’t work the weight just comes right back again. The problem in perimenopause is that weight loss is more complex than “calories in/calories out” but that doesn’t mean that you can’t change your metabolism and lose unwanted pounds.

When your hormones are out of balance in perimenopause, balancing your hormones and optimizing your overall health are virtual requirements for losing unwanted weight and belly fat. A healthy diet and lifestyle and specific medicinal herbs and nutritional supplements can all help you get there.;

Just because that fat hasn’t budged lately doesn’t mean that it won’t when you try a different approach!

Want even more new ideas for stopping hormonal weight gain? Read our article: Demystifying perimenopausal weight gain.

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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.

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Subcutaneous Vs Visceral Fat In Menopause

Belly fat isnt just annoying, it can be linked to poor health factors. The fat you can pinch is called subcutaneous fat. But the fat that appears around your stomach is often visceral fat, which is fat that surrounds your organs within your abdominal wall.

This type of fat puts you at an increased risk of heart disease, diabetes, and other health problems. High levels of visceral fat can result in;increased insulin resistance, which may lead to glucose intolerance and even type 2 diabetes.

You want to minimize your belly fat not just to look and feel your best but to stay healthy for years to come.

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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.

Menopause Belly Fat And Calories

How To Lose Your Menopause Belly Fat with Shawna Kaminski

The belly fat you can gain after menopause doesn’t affect only your appearance, it can also increase your risk of disease. Post-menopausal women tend to gain stomach fat as visceral fat, which is fat found within your abdominal wall. This type of metabolically active fat surrounds your internal organs and pumps out inflammatory substances. That spells bad news for your overall health, since chronic inflammation contributes to heart disease.

Here’s the good news — that deep-belly visceral fat is among the first fat you’ll burn when you start to lose weight. To do that, eat fewer calories than you burn each day.

For example, a 5-foot tall, 50-year-old woman who weighs 165 pounds and lives a sedentary lifestyle can maintain her weight with 1,815 calories. She could reduce her intake to 1,565 calories daily to lose half a pound per week, or eat 1,315 calories to lose 1 pound weekly.

Don’t reduce your calorie intake as much as possible — it won’t speed up your weight loss. In fact, eating fewer than 1,200 calories could put you into a semi-starvation state, ultimately slowing down your metabolism.

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