Discover how to get rid of menopause belly fat fast!
Once you are 40 years old, it might seem impossible to lose that belly fat. We know, we know, but this doesn’t have to be difficult. The menopause symptoms can be debilitating sometimes. From hot flashes to mood swings, you don’t need to also battle with that menopause belly fat.
But what happens to your belly during menopause? Your weight distribution changes, and pounds can accumulate more easily around your waist. Your metabolism slows down, and losing weight becomes more difficult than ever.
The worst part is that there are studies out there that show how belly fat puts you at greater risk of developing cardiovascular disease.
So what should you do next? Learn how to fight that stubborn menopause belly fat.
1. Stand more, sit less
How is this working? Simple! The more you move around, the more calories you burn. What is the easiest way to do that? Standing. Avoid sitting as much as possible because doing so can prevent many health problems besides helping you get rid of the menopause belly fat.
Those who sit too much have a higher level of abdominal fat, which is linked to more fat around the liver and, in the end, a greater risk of developing type 2 diabetes.
It is true that just standing will never be the same as a full workout session in terms of burned calories, but it’s a good way to start. For example, next time you are caught in a phone call, pace around. Want to talk with a family member who is upstairs? Go there instead of texting them. Also, you can stop parking your car as close as possible to the door of the store or the places you visit.
But what happens if you need to sit due to your job? Well, in this case, you can purchase a standing desk. This is a great way to lose that menopause belly fat while also reducing upper back, shoulder, and neck pain.
2. Timing is everything
Following a diet is not that easy, and there are many things you need to consider. For example, it’s important to be careful about what you are eating, but when you are eating, it is also essential, but many people forget about it.
Potato chips late in the evening and midnight ice cream? Both are terrible ideas if you are planning to lose the menopause belly fat. The golden rule of almost every diet is to never eat too much or too late. Not respecting this is one of the biggest mistakes many of us make when starting diets.
A good strategy is to eat only during a window of 8 to 12 hours a day. Once that time passes, you are not allowed to eat anything on that day. This is a good idea for anyone, but especially for women during menopause.
The way it works is simple. You can start eating at 7 a.m., and then you need to stop eating at 7 p.m. The next day, you are applying the same rule: start at 7 in the morning and stop at 7 in the evening. Easy, right?
3. Exercise, exercise, exercise
When you are battling with your menopause belly fat, that is the time to exercise more intensely than ever before. It’s one of the most efficient ways to burn that belly, and the best exercises you can try are resistance training, strength training, and aerobics such as walking, running, and swimming.
High-intensity interval training (HIIT) is what you need to try right now, and you should extend this for a few weeks. 150 minutes of moderate-intensity aerobics and two days of strength exercises are perfect for any adult who plans to lose belly fat. The secret is to effectively mix moderate- and high-intensity exercises with strength exercises.
Also, keep in mind that once you get older, you need to adjust your exercises. What you used to do in your 20s and 30s is not the best approach when you are in your 50s and 60s. The best move is to work with a personal trainer who will take care of you and be sure you’ll not get injured.
4. Sleep more
Premenopause can cause insomnia. It’s actually quite common, and this transition phase to menopause can last from four to eight years, according to the North American Menopause Society.
If this is happening to you, there is a high chance that you are always waking up tired and workouts are not on your to-do list. You should get good-quality sleep, and we know that this is not easy.
Unfortunately, feeling tired is not the only effect of all those sleepless nights. It can also take a toll on the hunger hormones ghrelin and leptin. This means it’s going to be incredibly hard for you to lose weight before solving your sleep problems.
5. Healthy fats
We love fats, as they make everything more flavorful. The worst part is that too much fat can do harm and also increase your menopause belly fat. Still, fats are a natural part of our diet, and we should not completely eliminate them. You just have to learn how to be more picky about your fats.
So, the healthiest fats you can find are those that come from plant sources such as olives, nuts, or avocados. But what is essential to remember is that these fats have the same number of calories as, let’s say, the fats you can find in a hot fudge sundae. An ounce of nuts has 170 calories, so you need to be very careful and limit your consumption.
Also, the food you get at the restaurant is not the best in terms of fat. These places are not selling the healthiest food in general, and it is a good idea to eat what you cook at home as much as possible.
6. Talk with your doctor
If the lack of estrogen is causing you problems such as severe hot flashes and night sweats and they are so severe that they impact your daily life, you can discuss this with your doctor and consider hormone therapy (HT) or other medication.
Hormone therapy was first approved by the U.S. Food and Drug Administration (FDA) in 1942, and it was used to treat the hot flashes that appeared because of menopause. Then, during the 1950s, some rumors suggested that these hormones could affect the health of women, but the North American Menopause Society recommended hormone therapy as the first-line treatment for various symptoms of menopause and is still doing that today because it’s extremely effective.
Now, there are studies—one of them published in the Journal of Clinical Endocrinology & Metabolism—that say that HT can even prevent the chances of getting menopause belly fat.
You need to talk with your doctor and see if this type of treatment suits you. Also, discuss the benefits you get and see if they outweigh the negative parts, if any exist.
Ready to lose that menopause belly fat?
If you want to learn more about menopause and how to reduce its symptoms, this book might be really helpful: The Ultimate Menopause Recharge: Understand Hormonal Symptoms To Reduce Hot Flashes and Mood Swings, Avoid Weight Gain and Belly Bloat
You should also read: 8 Surprising Headache Causes You Should Know About
