.jpg)
Effective Tips and Strategies to get rid of your Menopause Belly
“How to get rid of menopause belly” is a question a lot of middle-aged women ask as they start packing weight around the time they turn 45. And, while some have accepted menopause and the physical changes it causes as a fact of life, the truth is that it doesn’t have to be. This is how you get rid of the dreaded menopause belly and keep it off for good.
Understanding Menopause Belly
To lose menopause belly, it’s important to understand why it happens and what causes it. Menopausal weight gain and, by extension, menopause belly, occur just as women hit their late 40s and early 50s.
According to this study, women gain weight at a rate of 1.5 pounds a year at the half-century mark, and this won’t slow down at all. As the female body goes through natural hormone changes, women experience more than just weight as the signs and symptoms of menopause start to appear: hot flashes, night sweats, and mood swings.
What Causes Belly Fat During Menopause?
While hormonal changes during menopause make weight gain around the abdomen more prominent in women, as opposed to their hips and thighs in their earlier years, it’s not the only reason. Aging, lifestyle changes, and genetics play important roles.
As we grow older, our metabolism slows down, making it more difficult to maintain a healthy weight. Menopause research has demonstrated that metabolic rate is reduced by 100 kcal per day, while energy expenditure through physical activity is also reduced in women going through menopause by around 130 kcal per day. Together this means menopause may reduce energy expenditure by 230 kcal per day. If no change is made to the diet those 230 kcal are going to contribute to a daily positive energy balance and therefore stored in the body.
Also, if you notice that your relatives pack most of their added weight in their abdomen, you’re also likely next in line. The best way to combat menopause is to do these three things: eat less, change the types of food you eat, move more, and sleep well.
Unhealthy eating habits, not getting enough sleep, and sleeping late, can all cause belly fat at any age. But, their negative impact gets worse during menopause.
Hormonal Changes and Their Impact
As estrogen levels drop during perimenopausal and menopausal stages, the amount of testosterone in a female’s body increases. This sudden shift redistributes where fat goes, resulting in a bloating feeling and, eventually, more belly fat. Estrogen and testosterone aren’t the only hormones at play. Ghrelin and leptin, more commonly known as hunger hormones, become less functional when you’re sleep deprived. The longer you go on with less sleep than you need (around eight hours, at least), the more these hormones will trick your brain into eating more than you need.
Completing the four horsemen of belly fat-causing hormones is cortisol, the stress hormone. Your body releases it whenever you’re stressed. If your body is always in “flight or flight” mode more often, it enters a state where you become chronically stressed with constantly elevated cortisol levels, which puts you at risk of insulin resistance and type 2 diabetes.
Common Misconceptions
Here are three common false beliefs surrounding menopausal belly fat:
Weight gain and belly fat during menopause is unavoidable
Women’s health expert, Stephanie S. Faubion is firmly against this. According to her, “there are solutions out there and doing nothing doesn’t have to be the answer.” You can’t stop your body from changing as you grow older. This doesn’t mean that you’re powerless against the potential results. Talking with your doctor can help you develop a better understanding of your options to avoid weight gain and belly fat as you go through menopause.
All women go through the same changes during menopause
Menopause is a rite of passage among women. What it isn’t is a universal experience. The signs and symptoms of menopause can vary. This is why working closely with a healthcare professional for an individualized care plan is important during these years.
Menopausal symptoms only appear after you turn 50
As the age women start having their period isn’t always the same, this is also true for when they stop coming. Early menopause can happen in women as young as 40 years old!
Dietary Changes to Reduce Menopause Belly
Although menopause belly is common, making changes to your diet can help ease its symptoms and make it less prominent.
Importance of a Balanced Diet
Eating the wrong kind of food often can cause digestive symptoms. As you grow older, your body requires more efficient sources of nutrients. This is where balanced diets come in. This is no longer just for busting that belly fat as you turn 50 - it’s to help you live a longer, healthier, and better life. Our nutrion experts have researched what would be the best menopause diet plan.
Foods That Help Reduce Belly Fat
- Protein-rich foods such as meat, fish, eggs, low fat dairy, whey protein, beans and pulses increase metabolic rate helping you burn more calories, while also making you feel less hungry.
- Whole foods like fruits, vegetables, and whole grains, contain a lot of fiber that help you digest your meals better and get more nutrients out of each bite.
- Probiotics from yogurt and fermented food like kimchi and miso help nourish gut microbiomes for better gut health.some text
- Some doctors might recommend taking a probiotic supplement.
- Keeping yourself hydrated by drinking water throughout the day can help your digestive system function well without leaving you constipated and bloated.
Foods to Avoid
- Sugar and salt, including processed foods, can cause gut inflammation and make bloating symptoms worse.
- Drinking too many glasses of wine can have a negative effect on your gastrointestinal tract and microbiome health.
- Coffee increases the production of stomach acid, causing digestive issues like heartburn, gas, and bloating if consumed excessively.
Sample Meal Plan for Reducing Belly Fat
Eating more soluble fiber, increasing protein intake, and choosing food that takes longer to digest will result in positive changes in your body composition in time.
A good example of a diet for reducing belly fat is a Mediterranean approach that focuses on healthy fat sources (nuts, seeds, avocado, olive oil) and lean meats (fatty fish and poultry.). By eating more of what some people refer to as “low GI” food and avoiding “high GI” alternatives like sweets, can help reduce the worst symptoms in menopausal and postmenopausal women.
Exercise Strategies for a Flatter Belly
What your body requires to stay fit and healthy at ages 50 through 60 are different when you are in your 20s and 30s. Strength training (lifting weights at the gym or your own body), aerobic exercise (dancing, taking a walk) can help combat that annoying bump in the midsection of middle-aged women, resulting in a flatter and fitter belly.
Effective Cardiovascular Exercises
Monica Christmas from UChicago Medicine recommends “150 minutes of moderate-intensity physical activity” every week. She herself combines yoga, Pilates, and walking as part of our weekly exercise. In particular, she vouches for Pilates because it targets core strength, which is where menopausal belly happens.
Yoga is another popular alternative that engages the core as part of its many movements.
Strength Training for Belly Fat Reduction
Believe it or not, free weight exercises like squats and lunges possess the highest rate of voluntary core contraction. These can help supplement your weight training routine, such as bicep curls, deadlifts, and military presses, keeping your core engaged often.
Core Exercises to Strengthen Abdominal Muscles
Basic abdominal stability exercises like planks, crunches, and situps can help in getting rid of and even preventing menopause belly.
Creating an Exercise Routine
For an effective anti-menopause belly program, you’ll need to take exercising seriously. This study recommends at least engaging in anywhere between 2.5 to 5 hours of moderate intensity physical activity on top of muscle strengthening activities twice a week.
This Is How You Get Rid of Menopause Belly
Menopause is a fact of life, but, having a menopause belly doesn't have to be. There are many things you can start right now that will help you get rid of menopause belly.
Stick to a Routine
Sticking to a routine and working your life around a balanced diet and regular exercise can help you lose menopause belly and stay motivated. Starting will make you feel better almost instantly and following through will keep you happy with the constant and natural release of endorphins. Do it every single day and before you know it, you’ll start imagining how you lived without this routine before.
Seek Professional Advice
Menopause, and by extension, menopausal belly, is a personal change. It’s up to you to decide if and when you want to tell your doctor about your concerns. If you can, don’t be afraid to bring up your concern with your primary care physician or your OBGYN.
Join a Community
The British Journal of Health Psychology found that working out and exercising with a partner or a group is better for your emotional and physical health. If you can’t find someone else to workout with, you can try looking for local group fitness classes.
Manage Stress
Stress management is easier said than done. But, you can manage stress better by doing the following things:
- Be more organized with your day
- Do yoga or meditation
- Work with a professional
Many things in our lives are stressing us out without us realizing. Identifying stressors and finding healthy ways to cope with stress can help you get rid of menopause belly and live a better life.
Get enough sleep
Hot flashes, sweats, stress, and the natural decline in estrogen levels can make it near-impossible to get quality sleep. Don’t let this stop you from trying anyway. Sleep deprivation has been linked to weight gain and stress, among other potential health risks.
Additional dieting tips
These tips can help with menopause belly loss or just general weight loss at any age:
- Eat more protein. The body takes longer to digest and absorb protein, helping you feel satisfied for longer. Regular protein intake also increases your metabolic rate while reducing muscle loss during weight loss.
- Low fat dairy products. Low fat milk and fat free Greek yogurt are actually good for losing fat. They’re also an excellent source of protein.
- Add high-fiber food to your diet. Broccoli and avocados are just some examples of high fiber foods that help reduce appetite and promote weight loss.
- Be more mindful of what you eat. Cherish every bite and savor every meal. This will help improve your relationship with food. You’d be surprised how full you’ll still feel even if you ate less just by slowing down.
Focus on the long-term
Consistency is key to getting rid of menopause belly fat. Focus on the health benefits instead of your waste line or the number on the weighing scale.
Frequently Asked Questions
What does menopause belly look like?
Menopause belly is often confused with gas and bloating. The feeling is similar. The key difference is the weight gain. Aside from added weight, menopause belly is firm and tight and will either bulge or stick out.
What is the best exercise for menopause belly?
Training your core strength, which is where most of the added weight and fat from menopause builds up, is the best way to get rid of menopause belly.
How long does menopause belly last?
Menopause belly or bloating can last for years, depending on how it’s managed. The right mix of regular exercise and proper diet can help make this symptom of menopause more manageable.
What should I avoid eating to get rid of menopause belly?
You can’t just eat your way out of getting rid of menopause belly. But, you can start practicing healthy eating habits to prevent it. Menopause belly can start as bloating, which is often associated with refined sugars and carbonated drinks. Avoid these foods to minimize bloating symptoms during menopause.
How can I prevent menopause belly?
These tips can help ward off that bloated feeling associated with menopause, which may eventually cause menopause belly:
- Eat more protein. It has so many benefits.
- Take probiotics. Probiotics are good for your gut biome, helping you digest food and nutrients better and reducing bloating symptoms.
- Eat more fiber. A balanced diet, complete with fiber from vegetables, whole grains, and fruits, is best for your overall health.
- Limit alcohol and caffeine intake. Too many shots of espresso and glasses of wine can negatively affect microbiome health and worsen GI symptoms.
- Minimize your consumption of processed foods. Processed foods are bad for your digestion. Focus on eating whole foods and limit your consumption of salt and/or sugar.
Conclusion
Bodily changes during menopause, from gut health to weight gain and sleep patterns, are natural. Your body’s reaction to these changes is completely up to you. Following these tips to help get rid of menopause belly can help you age gracefully.
If you feel like your body isn’t responding to menopause like how you feel it should, pay your primary health care provider a visit. The best way to tackle menopause is head on and with proper action. With these tips, you can get rid of menopause belly - and keep it off for good!
