Menopause belly fat is sometimes called “menstruation”. “Life will change” and for good reason. In addition to mood swings and hot flashes, post-menopausal belly fat is also a common problem for people who exercise regularly and eat healthy.
Menopause usually appears 12 months after the last menstrual period and is the peak of menopause.
Registered Dietitian Elizabeth Ward, MS, R.D.N., co-author of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness.
Ward says the natural decline in estrogen goes hand in hand with other midlife changes, such as loss of bone and muscle tissue. and slightly slower metabolism may lead to weight gain and changes in body composition.
As someone who lived it there and is writing a book about it, she knows that “physical changes can be confusing, frustrating and extremely frustrating.”
However, even if you can’t turn back time, you can control some of the habits that contribute to postmenopausal belly fat.
Here’s what you need to know about how to get rid of middle-aged and post-menopausal belly fat.
How to get rid of belly fat
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Maximize sleep
Get plenty of sleep Adults need at least 7 hours of sleep each night. But that’s easier said than done, Ward said.
“During menopause belly fat, sleep patterns are good. “Women often have trouble falling asleep, staying asleep and getting a deep enough sleep because of the heat,” she explains.
“One study found that postmenopausal women got less than 7 hours of sleep per night compared to non-menopausal women. But he says sleep should be your priority.
“Good sleep not only promotes weight management, it also correlates with other health indicators,” Ward said.
Studies have shown that even one or two nights of sleep deprivation can increase levels of the hunger hormone ghrelin and decrease leptin, the hormone that causes feelings of fullness.
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Reduce insulin resistance
Insulin resistance occurs when muscle, fat and liver cells cannot use blood glucose in time. It helps the pancreas produce more insulin. “Insulin resistance increases with age,” Ward says.
Therefore, the American Diabetes Association recommends that “all adults without risk factors should be screened for diabetes and type 2 diabetes beginning at age 35.”
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Cut the calories
If you are concerned about belly fat during menopause, the first thing you should do is review your diet. As we age, we tend to move. But our appetites and habits are often this quietly out of balance.
If the number on the scale increases or your clothes don’t fit you, consider making these changes to your diet to help combat a sluggish metabolism.
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Eat more plants and protein (and less sugar)
According to Ward, menopause is the time to reevaluate your entire diet plan. In the middle women should be able to feel more energetic and positive during this time.
Recommended:
- A fiber-rich, plant-based food
- There is at least 0.55 grams of protein per kilogram of body weight per day.
- Eat at least 5 servings of fruits and vegetables a day.
- 3 servings of whole grains a day
- Limit one alcoholic drink per day less is preferred
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Reduce stress
Managing stress can also help reduce belly fat after menopause. During daily stress, the body produces the stress hormone cortisol. This can lead to water retention and excess belly fat. Ward said stress also exacerbates sleep problems cause a vicious circle.
Research from the National Women’s Health Study (SWAN) shows that chronic stress can prevent getting enough sleep. Chronic fatigue and chronic stress can trigger behaviors that lead to weight management problems.
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Exercise regularly
Exercise helps reduce insulin resistance. “Exercise lowers blood sugar and reduces the need for insulin,” Ward explains.
“When you gain weight, you need more insulin. Studies show that losing 5-7% of your weight reduces the risk of developing insulin resistance. It can develop into a type of disease, sugar.”
Best abdominal exercises after menopause
Naturopathic physician and acupuncturist Bianca Berdini, DPT, MSOM, MD, says there’s no better exercise than exercise. However, some types are good for postmenopausal life.
“Losing fat (belly fat) is often a matter of dietary changes (more protein and fewer simple carbs) and weight lifting,” says Berdini. “Strength training is important in this life because it reduces the effect of low estrogen.”
Aerobic exercise
Baldin said: Prolonged aerobic exercise can increase cortisol levels (leading to insulin resistance and trouble sleeping). He chooses to cycle indoors with a short time of 30 seconds and 1 minute.
Plyometric measurements and weights also help. “Climbing is very important at this point in life to challenge the muscles.”
Abdominal and abdominal exercises
Basic exercises do not directly lead to loss of menopause belly fat. However, it burns more calories and reduces overall fat. But sit-ups can help build strength and tone in your midsection and abs. Baldini Love Planks are available for all fitness levels.
Weight training
Nearly half of osteoporosis in women occurs in the first decade of menopause. This can cause or cause muscle stiffness. Strength training helps stop both.
Focus on increasing and decreasing movements such as squats, deadlifts and kettlebell swings to maintain bone density. The fat age of menopause reminds us that nothing in life is the same.
But when Baldini’s clients describe the changes they have and see. “This is a change in your life. Choose healthy foods, have quiet time, think, breathe, sleep, sleep, lift weights and plan. Changes don’t last forever.” Ward focuses on what he and his clients can control. “Premenopausal and Postmenopausal We bring bone, brain, heart and mental health care.”
