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Is It Possible To Lose Menopause Belly Fat

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How to Lose The Menopausal Belly Fat – Pt 1
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  • Pinkerton says a panel of 23 experts who helped create the 2017 guidelines of the North American Menopause Society agreed on the following advice:

    The best candidates for hormone therapy are symptomatic women younger than age 60 or within 10 years of menopause, she explained. Older women who begin therapy more than 10 years from the start of menopause have a higher risk of heart disease, stroke, blood clots and dementia.

    The overarching goal of hormone therapy remains the same, she said. We want to get the most benefit with the least risk.

    What Happens To Your Hormones

    Hormones act as messengers in your body, travelling through your blood stream to tell all of your body systems what to do.

    The most important hormone involved in menopause is estrogen, which controls your menstrual cycle and fertility. Estrogen is mainly produced by your ovaries but is also produced by fat cells and the adrenal gland.

    Fluctuating levels of estrogen are the main cause of all those nasty menopausal symptoms.

    Eat Less Sugar And White Flour

    White sugar and white flour are two of the biggest food culprits for insulin-level spikes. If you reduce or eliminate them, you may be able to more easily lose weight after menopause and prevent fat storage around the abdomen.

    “Eating a diet high in simple carbohydrates-sugar and white-flour foods-leads to weight gain,” Goldberg says. “Also, remember that alcohol is sugar and leads to weight gain.” Instead of a bagel for breakfast, she suggests oatmeal and berries. Instead of a grilled chicken sandwich, move that protein to a bed of greens for a salad.

    Related: No-Sugar-Added 1-Day Meal Plan

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    Can You Lose Weight After Menopause

    Conventional wisdom suggests you can’t lose weight after menopause. Research says otherwise.

    You’ve likely heard your whole life that weight loss becomes harder the older you get. There is some truth to that, of course. The metabolism of an average 25-year-old is typically higher than that of a 55-year-old. Likewise, a 30-year-old may be able to exercise longer than a 60-year-old.

    Couple physical changes from aging with the hormonal changes brought about by menopause, and it may seem that losing weight after menopause feels really hard for most women.

    “Weight gain is a problem for many women, despite maintaining the same diet and exercise routines that they’ve had for years,” says JoAnn Pinkerton, M.D., executive director of the North American Menopause Society. “Even if the number on the scale doesn’t change, women complain of a shift in fat to the midsection after menopause.”

    Sound familiar? You’re not alone.

    Here, how to help your body adjust to changes brought about by menopause so that you can keep weight off and maybe lose a few pounds too.

    Related: Foods to Help Manage Menopause

    Can You Achieve Long

    Pin on Now Strip That Fat!

    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.

    Related:

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    Is It Possible For Women Over 50 To Lose Belly Fat

    “Middle-age spread”can appear at any age, but women may notice it most as they hit 50. Even if the number on the scale is the same as it has always been, your waistline may expand as your proportion of body fat to lean mass changes. The good news is that you can take measures to minimize belly fat, even after you hit the half-century mark.

    Video of the Day

    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.

    Read Also: Dizzy Spells Menopause

    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.

    Add Strength Training To Your Workouts

    From Belly Fat to Flat Belly | Women in Menopause

    According to the CDC, you need 150 minutes of cardio each week to stay healthy. Many women get the cardio part right but dont add the strength training part to their routine.

    If you dont add strength training into your life, your metabolism wont work as effectively as it could. The more muscle you have on your body, the faster your metabolism works, making weight loss easier

    And after the age of 30, you start to lose muscle mass if youre not actively replacing it. Do your part to keep your body strong and your metabolism revved by strength training at least three times per week!

    You can use your own body weight with moves like push-ups, lunges, and squats or use dumbbells, kettlebells, or resistance bands. Try the below exercises for menopause belly and overall strength!

    Related:Beginners Guide To Strength Training

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    A Drop In Estrogen Levels

    Changes in levels estrogen contribute to weight gain.

    Estrogen is one of the primary sex hormones in females. It plays a role in:

    • physical sex characteristics
    • regulating cholesterol levels

    During menopause, estrogen levels dip substantially.

    Low estrogen during menopause does not directly cause weight gain, but it may lead to increases in total body fat and abdominal fat. Doctors associate excess weight during middle age with heart disease and type 2 diabetes.

    Hormone replacement therapy may reduce the tendency to gain abdominal fat.

    What Happens To Belly Fat During Menopause

    Perimenopause is the time period when estrogen and progesterone levels decline and menopausal symptoms ensue, but before actual menopause which is defined as 12 consecutive months without a period starts.

    As estrogen levels fluctuate and drop, body fat is redistributed from the hips, thighs, and buttocks to the waist, and as progesterone levels decrease, cortisol levels increase, which can also cause the body to hold onto stubborn menopause belly fat.

    In other words: Ugh.

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    Make A Plan To Stay Active

    With age, many people let exercise fall to the bottom of their priority list. Maybe it’s because they’re busy, maybe it’s because they’ve become less body conscious with age, or maybe it’s due to comfortable ruts.

    Regardless, the priority shift away from activity can have consequences. Many experts believe midlife weight gain has more to do with lifestyle than with hormonal factors related to menopause.

    So your plan to lose weight after menopause should include a program to stay active. You may want to invest in a fitness tracker or activity monitor to make sure you’re getting enough movement to slim down or stay lean.

    Choose Fats Wisely And Eat Meals With Healthy Fats To Counter Weight Gain

    What is the best way to lose belly fat menopause ~ Hetuni Fat

    Fat adds flavor, makes our food taste better, and is part of a healthy diet. So the good news is that it isnt necessary or recommended to completely eliminate it from your diet altogether. You just need to learn how to be more choosy, says Palumbo. Think more walnuts, and fewer Whoppers.

    The healthiest fats are the ones that derive from vegetable sources like olives and nuts, but keep in mind that healthy fats like those found in avocados have the same number of calories as the fat found in an ice cream sundae. An ounce of nuts has 170 calories, so you have to be very careful, says Palumbo. The same goes with extra virgin olive oil. The American way is to go overboard, so you have to be extremely cautious when you use it and measure the amounts of fats and oils that you consume.

    And restaurant meals once again are not your friends in the fat department. Restaurants are not in business to make us healthy. They add a lot of flavor carriers, which are known as fats, Palumbo says. Salad dressings are one of the biggest sources of added fat in our diet, so be sure to order your salad with the dressing on the side.

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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.

    Resistance Training: The Answer To The Menopause Belly Fat Problem

    You cant change your hormonal structure, so there are some uphill battles of menopause that youll just have to face in order to fight off the belly fat. But there are others we can address a bit more easily to maximise results. There are three core factors that we can look at:

  • Menopause results in lower levels of muscle mass, but muscle requires more energy to sustain day-to-day.
  • Menopause results in higher levels of insulin, but muscle mass can help stabilise insulin levels.
  • Menopause slows your metabolism, but more muscle mass speeds it up.
  • Notice a pattern here? Beating that weight around your belly can benefit from strength training, and many women see great results from lifting weights. Generally speaking, its more common for women to favour cardio exercise over muscle-building, but introducing weight training to your routine can increase your bodys requirement for energy, boost overall metabolism and contribute towards the stabilisation of high insulin levels that are creating all that unwanted belly fat.

    Also Check: Does Menopause Cause Dizzy Spells

    How Do I Get Rid Of Belly Fat After 50

    Before incorporating any changes to your daily routine aimed to cut the fat extremely , you should speak to the doctor or gynecologist who is able to guide you through the healthy weight loss in the menopause belly.

    Here, we have checked for you the best working strategies aimed to help you with losing belly fat after 50:

    Shrink Belly Fat With Tai Chi Or Quigong

    Rachel Holmes 5 Ways to Lose Belly Fat During Menopause

    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.

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    First What Is Menopause

    Menopause marks the end of a womans menstrual cycles. It is defined as a full 12 months without a menstrual period for women over the age of 40.2 While the average age in North America is around 52, the hormonal changes can start in a womans early 40s and last into her 60s.3

    Research shows that the timing of menopause is a complex mix of genetics, ethnicity, geography, socio-economic status, and lifestyle factors. 4

    The symptoms of menopause are well known: hot flashes, night sweats, mood changes, brain fog, headache, disrupted sleep, vaginal dryness, bloating, and more. Unfortunately, weight gain and increased body fat, especially around the abdomen, are very common complaints.5

    Its estimated that most women, without changing anything in their diet or lifestyle, gain an average of 2 to 5 pounds during the menopausal transition. However, some gain much more than this.6

    Menopause Hormones And Fat

    In menopause, the function of the ovaries deteriorates and eventually stops. This leads to a reduction in production estrogen which also affects the levels of progesterone and testosterone. This change in hormones has significant effects on your health and ability to burn body fat.

    Technically you enter menopause when you have your last natural spontaneous periods. On average the menopause happens between the ages of 45 and 55 but there is natural variation from 40 to 60.

    The most typical symptoms from the hormonal changes of menopause include sweating and hot flashes. Sleep disturbances are also very common.

    Depression, mood swings and lack of motivation are also possible mental effects of menopause. Reduced estrogen and testosterone levels naturally affect libido and lowered libido is very typical.

    Menopausal belly fat is linked with testosterone, estrogen, and progesterone. All of these hormones have important function in your metabolism. They keep your muscle mass at youthful levels and help you keep active. They also directly affect how your body uses nutrients.

    Essentially after menopause, your body is primed to lose muscle mass and to store fat.

    Loss of muscle mass is natural as we age and menopause exacerbates the problem with these hormonal changes.

    Read Also: Sweet Potatoes And Menopause

    Keep Emotional Eating In Check

    Its tempting to want to deal with changing hormones through emotional eating. Fluctuating emotions make that late-night nosedive into the ice cream even more appealing than normal.

    Trying to shed extra weight in menopause doesnt mean you have to deprive yourself of everything, but you should monitor when you get the urge to binge on junk food and try to regulate your emotions in healthier ways.

    Distract yourself, practice self-care, and become aware of whether or not your body is actually hungry.

    Strength Training In Menopause

    How do I get rid of menopause belly fat?

    As your estrogen levels lower in perimenopause and menopause, your muscle mass is also going to decline. This loss of muscle mass is known as sarcopenia and its common in menopausal women . With the loss of muscle, your body fat will get higher which will make it more likely youll get stubborn belly fat .

    Starting a weight training routine is going to be of the utmost importance if your goal is to get rid of your menopot belly. Even if youre dieting you still wont be able to fully get rid of your belly as long as your muscle mass keeps declining. Aerobic exercise is also important lifting weights with major muscle groups is what youll need for muscle gains and fat loss.

    Eating a higher amount of protein is going to be key to building more lean muscle. If you have trouble meeting your daily protein requirements try drinking a daily low-carb protein shake.

    Getting serious about lifting weights is the best thing you can do to combat the redistribution of fat to your belly. And as your hormones change with menopause its going to only become more and more important. This doesnt mean you have to start a hardcore bodybuilding workout routine but you need to get on a weight training plan fast. Some of my favorite strength training exercises include push-ups, squats, pull-ups, lunges, shoulder presses and step-ups.

    Diet for Menopausal Belly

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