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How To Reduce Belly Fat Menopause

A Little Support Goes A Long Way

How To Beat Menopause Belly Fat!

Plus, its nice to hear from other women who are going through the same things.

  • Get Some Sleep

Yes, that doesnt sound easy when menopause can cause sleep difficulties. There are some natural ways that you can help you, though.

Drinking chamomile tea right before bed can work wonders.

A supplement called Melatonincan also really help a lot. Just make sure you get one that is time-released, so that you not only can fall asleep, but also stay asleep. Theres no groggy feeling in the morning.

In Summary

  • Menopause symptoms can occur as early as the late 30s, so so keep an eye out.
  • What you eat can affect how you feel.
  • Menopause belly fat is a result of fluctuating hormones, diet, stress, and lack of sleep.
  • Exercise your whole body, not just your belly.
  • Clean out the toxins in your body.
  • Support your hormones, get some sleep, and reach out to a friend and get a supplement that helps.
  • Sugar and other simple carbs are culprits for menopause belly fat.
  • Grab our free kitchen checklist before your next trip to the grocery store by clicking here

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.

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.

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Menopause And Belly Fat

You might already be dealing with things like hot flashes, night sweats and mood swings. So, why do you also have to deal with belly fat?

Its a fact of menopause.

Lose estrogen, gain something else. And that is that spare tire,menopot,muffin top or whatever other appetizing pet name you utter in anger.

Evidence is mounting that the low levels of estrogen are the culprit behind menopausal fat gain.

Are you sure?

Researchers know. When they studied American women, they found that after age 40, these women were more likely to become obese. That is ironically around the same time a lot of women begin perimenopause, the transition toward menopause. A 2014 review, published in the journal BioMed Research International, found that 65 percent of women between 40 and 59 were obese that number climbed to 73.8 percent for women 60 and older.

It was found that these women stored the majority of their fat in their abdomens.

Its always estrogen, isnt it?

Well, with age many women tend to gain weight, too, because our metabolism slows. But proof of estrogens link was found by researchers when they studied women who took hormone therapy for their menopausal symptoms. This group was found to have less fat tissue, particularly in the belly area, compared to others who didnt take hormone therapy. And when these women stopped the hormone therapy, they began to gain belly fat. Read more about menopause and weight gain.

Belly fat, a health risk?

Lets just say its not hopeless.

Sleep Your Way To Weight Loss

How Do I Lose Belly Fat During Perimenopause

Finally, how much sleep are you getting at night? Is perimenopause robbing you of sleep by causing night sweats and making you wake up at odd hours of the night? Is your system still too wired at bedtime to get into sleep mode, or are you simply just not getting to bed early enough to get seven or eight hours of sleep?

A chronic sleep deficit whatever the cause can promote weight gain. This is because of the effects that sleep has on two hormones that regulate appetite. When you get enough sleep your body releases leptin, a hormone that controls appetite. Not enough sleep means a bigger release of ghrelin, a hormone that literally makes you crave junk food!

You may feel like you just have lousy self-discipline when in fact it’s your body chemistry that’s making it more difficult to eat healthy and to know when to stop. Whatever it takes, really try to make sure you get enough sleep at night.

Also Check: How To Increase Breast Size After Menopause

Why Belly Fat During Menopause Is More Than Just A Bummer

There is more at stake than just bikinis and vanity when it comes to having a meno-pot. You may or may not like having big thighs, but they pose no health threat belly fat, on the other hand, 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.

Your waist-to-hip ratio is a quick way to gauge your risk. Measure around the fullest part of your buttocks. Then measure around the narrowest part of your waist. Divide your waist measurement by your hip measurement. A healthy ratio is less than 0.8 the ideal is 0.74. A ratio greater than 0.85 is associated with the health risks listed above. Or, you can just go by the following guideline: According to the National Institutes of Health, a waistline of larger than 35 inches for women signals a significant increase in heart disease and diabetes.

Stress Menopause & Fat Gain

Keeping your stress levels under control is going to be one of the hidden parts of weight loss and losing your belly fat. When stressed your body releases the hormone cortisol that can cause an increase in belly fat .

Womens ovaries decrease their production of estrogen in the menopausal transition. Then your adrenal glands pick up some of the slack by producing estrogen. But your adrenal glands also produce cortisol.

But if youve lived a stressful life and are still living one in menopause then this could affect your adrenals ability to make these hormones. If youre stressed out then your body will focus on making more cortisol instead of estrogen. This will lead to developing a stress belly.

Youll also feel more fatigued, suffer from insomnia, and get cravings. All of which will make it harder for weight loss and to get rid of your visceral fat. Physical activity is a lot harder to do when stressed. Finding ways to de-stress in life will be a smart strategy for lowering your cortisol levels. To lose weight its important to lower your stress levels.

Meditation, exercise, eating healthy, deep breathing and proper sleep are all great ways to lower your stress. Taking a high-quality CBD oil can also lower your stress levels. Studies have found it to lower anxiety and improve sleep as well . With menopausal symptoms like hot flashes and night sweats itll do a lot for helping you sleep and de-stress.

Does menopause weight gain go away?
The Last Word

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Oestrogen And Fat Distribution At Menopause

A change in hormone levels, mainly oestrogen, may influence body fat distribution.

Many women in perimenopause and early post menopause years gain fat mass as their oestrogen levels drop. Women of childbearing age tend to store fat in the lower body , while men and postmenopausal women store fat around the abdomen .

Animal studies have shown that a lack of oestrogen leads to unwanted abdominal fat, although the exact mechanisms are not yet understood.

Update Your Healthy Sleep Strategies To Rest Better And Fight Weight Gain

How to Lose The Menopausal Belly Fat – Pt 1

Insomnia is an extremely common symptom of perimenopause, which is the period of time when womens bodies transition toward their final menstrual cycle. And according to the North American Menopause Society, that transition phase can last for four to eight years. All that time spent waking up unrefreshed means youre probably feeling too exhausted to head out for a workout, too. Its imperative to get sleep as you get older, says Peeke. One of the things that truly helps combat the menopot is high-quality sleep.

Inadequate sleep impacts our hunger hormones, ghrelin and leptin. Ghrelin and leptin become dysfunctional when you dont get enough sleep, so good luck trying to lose weight if you dont fix that problem, says Peeke.

Palumbo says that you should close your kitchen and brush your teeth by 7 p.m. This will keep you from eating late, which can keep you from getting restful slumber and cause you to pack on the pounds. You shouldnt be eating before you sleep, because it will interrupt your sleep, she says.

Aim for a minimum of seven hours of shut-eye, although this varies from person to person and over time. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to fall asleep. If you really cant fathom doing that, wear amber-lensed glasses to counteract the sleep-disrupting effects of blue light, or see if your device has an amber light setting, says Peeke.

Also Check: Which Of The Following Best Describes Possible Symptoms Of Menopause

Vary Your Workouts And Try New Activities

Its easy to get into an exercise rut, and even easier to fall out of the habit of exercising at all. But at this stage of your life, not getting your move on is not an option. Ideally to keep your weight in check, youll be working out three or four times a week with the injection of some HIIT and it only needs to take 15 to 20 minutes, says Peeke. Its extremely effective at keeping excess body levels of fat down, and make sure to get in some weight training, even if its just using your own body weight.

So potentially take a Zumba or barre class. See what all your buddies are talking about and join them one weekend for a beginner class at a CrossFit center. Give PiYo a go . There are so many different exercises to try, youll be able to find ones you like and stick with them.

Or maybe youll enjoy the chase of trying out new workouts regularly. According to research published in the Journal of Sport Behavior, adding variation to your exercise routine may be the most successful way to make you stick with it. Any kind of physical activity is better than none at all, but if your body gets too accustomed to a routine, it wont burn belly fat as efficiently as when you first started working out.

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.

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Why You Gain Belly Fat After Menopause

A common question by many women is: how come I gain belly fat after menopause? This article written by my colleague Jessi Haggerty, RD of The Body Love Project and her article will explain the reason.

This article has been republished with Jessi Haggerty, RD of The Body Love Project with her permission.

In my practice I see a lot of women who are in the midst of developmental milestone. Sixteen year olds who are settling into their post-pubescent body, young adults who are noticing that their body no longer looks like they did when they were 16, new moms who are navigating changes in their postpartum body, and of course, women who are going through menopause.

While every life stage challenges our body image and self-perception, I find that many women feel like their body gives up after menopause. Theres a sense of hopelessness. It doesnt help that everywhere you look for information on menopause there are a million articles on how to fight menopause, or how to lose belly fat after menopause. I couldnt find one article that said something that all women need to hear: This is something we ALL go through .

menopause fun fact #1: all bodies age.

menopause fun fact #2: fat is your friend.

menopause fun fact #3: lack of fat equals lack of estrogen.

references:

How Your Nervous System Impacts Your Weight

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

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.

Also Check: Why Do Your Breasts Get Bigger During Menopause

Also Check: Relactation After Menopause

Make Your Schedule And Commit To It

A schedule for your weight-loss journey is so important. And no, its not so you can beat yourself up for not reaching your goals, but so you can track your progress. To lose weight, you have to be committed, and schedules help you work out a strategy that pushes you forward.

Exercise here and there, healthy dinner when you can manage it thats not going to cut it.

Build a weekly schedule of when youre going to train, what youre going to eat and stick with it. Its okay if you cant meet your schedule needs. Its hard to know from day one how well respond to a new training regime, but the best results are all about sustainability and accountability. So if your schedule isnt working for you, dont fight to fit it into your life but change it up. Keep working on it until you find a system thats getting you to where you want to go.

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