Age Genetics And Overall Health Also Affect Belly Fat
As humans age, muscle mass declines. People who have a lot of muscle mass burn more calories per hour than people with less muscle mass. So losing muscle mass can slow your metabolism and make it easier for you to put on weight.
Some people are also genetically predisposed to hold more weight in the belly. Studies have also shown that people who were small at birth more readily gain belly fat later in life, compared to people who were of average weight at birth.
Your overall health affects belly fat too. If you have or joint problems that make it difficult to exercise, for instance, you are probably more likely to gain belly fat than women who are able to move without .
Why Is My Stomach So Big After Menopause
How to lose menopause belly is a question we all wish we knew the answer to.
Its a complicated one, and not finding out the answer makes it even more complicated.
But ladies, there is a solution to menopause weight gain or multiple solutions if Im being honest. You just have to have faith in yourself, remind yourself that you can reduce that belly fat, and stay in line with that motivation.
Stomach fat is unavoidable for many women, especially as they age. Yes, thats unfortunate, but we all have to go through it and we can all go through it together. Stop asking yourself how long does menopause weight gain lasts for!
We cant stop or restart the estrogen production in our bodies, but we can make moves to help our bodies stay in line like exercise regularly, limit alcohol consumption, eat the right foods, try to get enough sleep, and take supplements or medications that can help.
Doctors and leading healthcare professionals can tell us its near impossible, but its not. Pound through those years and get to the root of your specific problems youll shine after that and youll feel better about your body for it.
Read more about Menopause
Ways To Beat Menopausal Belly Fat
Youve put on weight around your belly and it wont budge no matter what you do. All this, even though youre using your tried-and-tested-through-the-years method.
Its frustrating and its disempowering. But take heart. Were here to tell you how to lose belly fat.
At MenoMe we know that weight gain is a huge issue for some of you. In particular, were referring to belly fat or what is also known as meno belly.
So before we go any further, lets start by saying, we hear you and follow that up with the good news that there is a lot you can do about it.
One question we hear frequently is Does menopause weight gain go away? And the answer to that is: it definitely can.
Menopause is not a calling card for excessive weight gain and for your health it shouldnt be. Especially when were talking belly fat .
However, it can highlight the need to work on hormone balance. Gaining weight and difficulty losing it can often be attributed to hormonal imbalance. These imbalances can include insulin resistance, leptin resistance, estrogen dominance, excess cortisol and thyroid dysfunction.
In addition, as we grow older we lose lean muscle mass and metabolism naturally slows down. Consequently, we need fewer calories to maintain our usual weight.
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Menopause And Belly Fat 101
Sue was like most other girls. At the age of 12, she got her period, and besides the usual monthly cramps and mood swings, she managed her menstrual cycle just fine.
Her monthly cycle ran on autopilot, and she was blissfully unaware of how her hormones were causing her to ovulate on day 14 and bring about her period on day 28.
During these early reproductive years, there were two main hormones driving her monthly menstrual cycle: progesterone and estrogen.
Progesterone is linked to ovulation .
For the first two weeks of your cycle, progesterone is almost non-existent, but then it shoots up like a rocket immediately following ovulation and stays high until just before your period.
Estrogen is linked to your period because it helps to build up the lining of the uterus.
Estrogen is always present but does go up and down during the month.
Your ovaries make most of your progesterone and estrogen with smaller amounts of both coming from your adrenal glands.
Estrogen is also made by your fat cells, and thats true for men and women.
Attention Alert: The fact that your fat cells make estrogen becomes significant later on in our menopause and belly fat story.
At the age of 35, Sue started her first stage of menopause, but she didnt know it.
Lose Weight After Menopause Austin Tx
Dr. Harpers is nationally recognized as one of the most experienced bioidentical hormone replacement doctors in the country. She specializes in treating women during all stages of life, with a special focus on women in perimenopause and menopause having helped more than 10,000 patients in her 20 plus years of integrative and holistic medical practice.
If you live in the greater Austin, TX area and are frustrated and discouraged by the weight gain of menopause, Dr. Harper can help you get your body and your life back with a caring, comprehensive, natural, and integrative approach to wellness and weight loss that is personalized just for you.
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Estrogen: The Female Sex Hormone
Men and women both produce estrogen at birth. But especially during puberty, females increase production of this characteristically female hormone. Among its duties, estrogen helps develop breast and reproductive organs as well as initiating menstruation.
Throughout a womans life, estrogen plays numerous roles including strong bones, healthy skin, and regulating mood including anxiety and depression.
But as with any hormone, you want to maintain balance with estrogen. Too much or too little estrogen can create problems.
The latter occurs during menopause. During the time leading to the end of menstruation called perimenopause estrogen and other hormones including progesterone and testosterone fluctuate.
When a woman hasnt had a period for a year, she has completed menopause. Her estrogen and progesterone levels remain low.
Low estrogen levels can create many of the symptoms women experience during menopause, including:
- Low sex drive
- Trouble remembering things
- Mood disorders including depression or anxiety
Estrogen also helps regulate body weight. Animal studies find that lower estrogen levels can increase belly fat in several ways:
One type of estrogen called estradiolregulates metabolism and body weight. During menopause, estradiol levels drop, increasing belly fat.
Why Is Belly Fat Harder To Shift After 40
No, youre not imagining it if you are a woman in your 40s or beyond, you may have noticed that your shape is starting to shift or has already changed. Where once you deposited fat on your legs and bum, now it may be deposited more on and around your abdomen. Welcome perimenopause and menopause. During perimenopause which precedes menopause and can last anywhere from five to 15 years, we transition through a gradual loss of female sex hormones. This time of our lives is marked by big hormonal shifts that can affect the quality of life in many ways, but the good news is, there are lots you can do to limit the symptoms.
Eat Smaller Meals More Often
Another way to manage your blood sugar and belly fat? Eat smaller meals, more frequently.
When you overeat, youre putting too much stress on your body, and youre spiking your insulin and blood sugar. Conversely, when you wait too long between meals, your blood sugar crashes. This is hard on your metabolism and can make losing that excess belly fat even harder.
Help your metabolism out by eating smaller meals more frequently instead of two or three large meals per day.
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.
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Can You Achieve Long
Ward explains that because the menopause diet in her and Wrights book includes satisfying portions of enjoyable foods, and since its not overly restrictive, its more likely to be sustainable and effective. The word diet invokes deprivation, but a menopause diet should be thought of as a way to enhance well-being, Ward said. This eating pattern can help you look and feel your best while reducing the risk of chronic conditions that may affect your quality of life later on. She also pointed out that no one, including dietitians, eats perfectly all the time. The menopause diet is meant to help you make small changes to your routine that will stick in the long run.
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.
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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.
Belly Fats Hormonal Connection
Perimenopause and menopause are stages of major flux in a woman’s hormone levels. Estrogen may be dropping but also spiking. In this state of imbalance, hormonal or metabolic imbalances that were once simmering invisibly on the back burner can start making themselves known.
One of estrogen’s actions is to deposit fat onto your hips. As estrogen levels decline, that signal can weaken and fat deposition shifts to your abdomen, resulting in an expanding waistline. Sometimes this happens without weight gain its more about body fat redistribution. If you were pear shaped as a younger woman, you might become more apple shaped as you age.
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Wear Leggings Or Skinnies With Longer Draped Or Asymmetrical Tops
Second, the shift dress has plenty of space so it will move as you do, avoiding drawing attention to your belly. And wearing a dress over pants can be a great option. A top with an interesting neckline draws the eye up, puts the focus on your chest and face, and takes attention away from your tummy. First, the silhouette is straight up and down, so it balances out your curves. Its only february, but it sort of feels like easter with all the springy purple colors in the stores. Well, cucumber clothing has your back.
It is best to wear jackets open for a clean vertical line. Secondly, a woman should spend enough time on sports activities. A perk of menopause is that one can wear white jeans, white skirts, white everything: The dreaded mommy pooch can make it difficult to wear your favorite clothes. Also, with so many wonderful tunics and.
And lastly, if you are experiencing hot flushes, and end up red in the face, up your colour contrast, wearing more colours will make any face flushing way less apparent as when you are wearing multiple colours, you dont notice flushes that would be more obvious if you were wearing neutrals. Wear leggings or skinnies with longer, draped or asymmetrical tops. They will fit comfortably around your belly and tuck it in a bit. Theres a whole range of beautiful shades from lilac and lavender, to violet, orchid and mauve, and theyre far too tempting to resist. And wearing a dress over pants can be a great option.
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.
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If Youve Been Finding It Hard To Shift The Excess Fat Around Your Middle Theres Plenty You Can Do To Change This Take A Holistic Approach Not Just Incorporating More Crunches Into Your Workouts But Addressing Your Stress Levels And Tailor The Intensity Of Your Training So That You Burn Fat Rather Than Carbohydrate Stores
Try to control your stress levels if you can. Many of us live under chronic stress, but your body cant distinguish between a missed appointment and a life-threatening situation, says Dr Marilyn Glenville, PhD, nutritionist, so it reacts the way it always has, by releasing adrenalin and cortisol . This provides your body with instant energy for five to ten minutes. Stress is almost continuous for many. and comes without the natural release that fighting or fleeing might provide. Unless you do something physical, all that extra energy in the form of fat and glucose it is re-deposited as fat around the belly. The reason it chooses your middle because its close to the liver where it can most quickly be converted back into energy if needed. Exercise must become one of your priorities to control the potentially damaging fight or flight response.
Cut back on caffeine, sugar and refined carbs and eat little and often, as stress hormones are released when your blood sugar drops.
How To Get Rid Of Belly Fat For Good
Hydrate using water and not sugary drinks.
Sadly, it is almost impossible to shed weight from a certain part of the body. However, this does not mean that you should give up on your quest to lose the menopause belly fat. There are various techniques that you can apply to help you get rid of the unwanted fat in your abdominal region. To achieve this fete, consider the following menopause fitness tips:
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