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.
How Long Does It Take To See Results
Within 6 weeks of starting to include some exercises that increase lean muscle mass, you might see some shifting and definition, but youll already notice your strength has increased. Its so empowering it feels great! says Carol. Youll get faster results than youll get on your own. Its a kick start that involves all sorts of changes , including a shift in upper body posture, and more defined muscles.
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.
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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.
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.
The 12 Best Exercises To Lose Belly Fat For Men And Women
Losing belly fat may seem like a daunting task that is next to impossible, however it is the most dangerous place to store fat in the body and surrounds the internal organs making it more difficult for them to function properly.
Also known as visceral fat, this unattractive fat circulates throughout your bloodstream putting you at greater risk for Type 2 diabetes and heart disease.
FYI : 3,500 calories = 1 Pound of fat
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What Causes Belly Fat After Menopause
Many women who have entered menopause are well aware of the shapeshifting that happens with the fat in their bodies. In the past when they gained weight it would be in their hips and thighs but now it seems to go straight for the midsection. Belly fat isnt only unsightly but its also worst for your health than thigh fat . Women with an apple-shaped body with visceral fat can have higher blood pressure and more at risk for heart disease .
The reason this shapeshifting happens is from your hormones changing the way your body distributes fat. It shifts the fat that once was in your hips and thighs directly to your belly . Your body then stubbornly wants to hold on to this belly fat to rebalance your estrogen production .
When entering perimenopause in your 40s your body starts to gradually decrease estrogen production . For many, weight gain is the greatest and muscle loss the worst in their peri-menopausal years . By the time you fully hit menopause your body produces the least amount of estrogen ever . Your body then develops a hormonal belly as it begins to shift your fat cells from your hips and thighs to your stomach.
Womens metabolism also decreases with menopause causing them to not burn as many calories as before . With a slower metabolism comes fat gain. And with menopause, youre more likely to become fatigued. With chronic fatigue, youll be less likely to engage in physical activity and live an active lifestyle . This also leads to fat gain.
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A Little Support Goes A Long Way
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.
- 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
Hiit Your Menopause Symptoms Where It Hurts
Exercise routines that we used to stay fit and healthy in our 20s to early 40s no longer work the same way as we age. The key to losing your menopause belly fat is to shake things up. One of the single best types of exercise during menopause is high-intensity interval training , shown to help you lose weight faster and keep it off, especially during times when this can be more challenging, like menopause.
HIIT workouts are usually quite varied, which helps keep them from getting boring
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Cardio For Weight Loss
Still, what you do when you exercise is more important than how long you do it. Creating a solid, comprehensive routine will help you get the most out of whatever time you have. Your first order of business is a cardio program.
Cardio is your first line of defense against gaining more weight and starting the weight loss process. Cardio helps you burn calories as well as protect you from other health issues that arise when we reach menopause, such as heart disease and osteoporosis.
It’s best to ease into a new exercise routine to avoid injury by starting with something simple. For example, you might try 3 to 5 days of brisk walking for 20 to 30 minutes at a time.
If you’re already doing cardio exercise and you’re not losing weight, your frustration is understandable. This is when you need to step back and make some changes to your program.
If you tend to stay in the low end of your heart rate zone, or the often misnamed “fat-burning zone,” you may find it hard to lose weight. This level of intensity is great for beginners. But working your way up to more intense cardio will put you in the calorie-burning zone you need to lose fat.
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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Menopause Belly Fat: How To Get Rid Of It For Good
How you can tackle the belly fat layer that begins to develop as you approach perimenopause?
As the estrogen levels in the body begin to drop, fat redistribution starts to occur.
If you ask any woman which part she least likes in her body, many will see it is their bellies. Bellies, often tend to become an anxiety-provoking part of the body when the extra fat starts to spill over the top of the womens jeans. Although any woman can get a muffin top, it often starts to appear when the menstrual cycle comes to an end.
As the estrogen levels in the body begin to drop, fat redistribution starts to occur. The fat gets redistributed from the buttocks, thighs, and hips to the abdomen area.
No It’s Not Entirely Your Fault Yes You Can Shed Those Extra Pounds
by Hallie Levine, AARP, July 30, 2018
As you hit your mid-to-late 40s, you may notice that besides battling the occasional hot flash or mood swing, your favorite black go-to pants are starting to feel noticeably more snug. This time it’s not your imagination.
The average woman gains about four-and-a-half pounds as she starts the transition to menopause in her 40s, according to a landmark study. And it’s a trend that doesn’t slow down, either: Women continue to put on about a pound and a half each year in their 50s and 60s, according to a new review published in the journal Mayo Clinic Proceedings.
“The main reason is the natural loss of muscle mass that occurs with age,” explains Jo Ann Pinkerton, M.D., executive director of the North American Menopause Society and professor of obstetrics and gynecology at the University of Virginia Health System. “Since muscle burns more calories than fat, your metabolism slows down, causing you to put on weight.” Starting at age 30, research shows that you lose on average about a half pound of muscle each year and that number rises to almost a full pound once you hit 50.
Sounds daunting, but there are expert-approved ways to reverse your scale’s upward spiral. Here’s how:
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Menopause Weight Gain: How To Get Rid Of It
Exercise Physiologist, Carol Espel explains that Things shift when you start to go through menopause, but your ability to shape that is in your hands. Theres something you can do about it! Carol is the Fitness and Program Director at Pritikin Longevity Center who works with many guests, men and women, struggling with belly fat, and knows exactly what works. Newer science says going through menopause doesnt have to involve weight gain.
Why Is Belly Fat Bad
Belly fat is the type of fat that hugs our organs. In these areas, an accumulation of fat increases the risk of developing metabolic syndrome, heart disease, diabetes, non-alcoholic liver disease, and obesity. Dr. Maria Anton, an Endocrinologist, notes that hormonal changes can affect a persons weight, cravings, and overall metabolism, but cautions that excess weight can increase a patients risk for diabetes, high blood pressure, and high cholesterol that can lead to cardiovascular disease its important to address it and coming to Pritikin would be beneficial to any of those patients. Its worth investing a little time in yourself to learn about ways you can make changes in your lifestyle that you can actually keep, that can help you lose belly fat. We cant change our genetics, or whats happening at developmental stages of life but we can change our lifestyle, notes Lon.
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Find Your Trigger Foods
If youre not already eating a well-balanced diet, menopause is a perfect time to start! Start to fend off sugars and look for the foods that trigger your symptoms, and avoid these foods.
Have a well-rounded diet incorporate foods such as: healthy snacks, including fresh fruits, fish rich in omega 3s, lean protein and of course, lots of vegetables! A diet like this will help you both manage your blood sugar levels and keep your stress levels low.
Try these 22 simple snack ideas.
Don’t Forget Strength Training
As you get older, your muscle mass and bones begin to deteriorate, per the Mayo Clinic. Besides eating plenty of protein, strength training is a key way to preserve muscle and bone strength, according to the Mayo Clinic.
The Physical Activity Guidelines for Americans recommend adults do two strength-training sessions per week.
Not sure where to begin? Work with a fitness professional to design a safe and effective strength-building program customized to your mobility, flexibility, balance and goals. Here are some common types of strength training you may want to try:
- Weight lifting
- Isometric training
Weight loss doesn’t have to be your motivation when it comes to workouts the mental health benefits of exercise are important, too. Activity can help lift your mood, reduce depression and ease stress, per a January 2013 study in the Journal of Preventive Medicine and Public Health, all of which are important for your wellbeing during menopause and beyond.
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Sleep Your Way To Weight Loss
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.
Proven Ways To Get Rid Of Belly Fat After Menopause
It strikes without warning. One day youre strolling along, thinking youre finally getting the hang of this thing called life, when BAM! it hits you as you try to zip up your pants. Its a reminder that you are not yet done with every challenge.
Can you guess what it is? Yup: belly fat.
Those two little words strike more fear in women than standing in front of a four-way mirror trying on swimsuits.
If I had a dime for every email I got that asked me how to get rid of belly fat, Id be on my own private island, under a palm tree, being fed peeled grapes by a half-naked man named Sven. Such is not the case.
Why is belly fat such a big issue after 60, you ask? Great question. I wish we could blame global warming, the flat earthers, or the pandemic, but sadly, theres more to it.
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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.