How Can I Get Rid Of My Menopause Belly Fat – When women experience menopause, their body shape can change as hormones adjust. A personal trainer has revealed three exercises you can do at home that can help break up the “belly”.

Ranveer Singh, who sits for Lorraine over the summer holidays, explained: “We’re talking about menopause, and something more specific, called the meno-belly.

How Can I Get Rid Of My Menopause Belly Fat

“It is one of the most common symptoms, but the least talked about symptoms, and many women are aware of their weight, which they have gained especially around the middle.”

How To Lose Menopause Belly Fat

“Going through menopause can be quite a challenge,” Shakira said. “Some people may be a little concerned about how it might affect the appearance of their stomach, also known as a meno-tummy.”

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“Using a mix of cardiovascular and strength-based exercises means you can get all the fat-burning, resistance-training and core-strengthening benefits, all from the comfort of your own home,” she added.

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“Remember we want to get our heart rate up – I’d do this for 20 seconds, rest for 10 seconds, take a breath and then we’d go again.”

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“The second exercise I’m going to show you is the push up, and it’s fantastic because it doesn’t just target the upper body, it really works our core, helping the appearance of the meno-abs and helping to tone our stomach.

“Place your knees on the floor and your hands on the sofa, from here we’ll bend your elbows, lowering your chest towards the sofa and pushing back.

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“What’s really important is that we keep this good alignment along the spine, so we don’t want to drop our chin to our chest.”

“This exercise is really great because you can progress and modify it just by using different levels,” said the exercise expert.

“If you want to reduce the intensity of this workout, put your hands on the wall and stand up to lift the press.

“If you want to increase it, put your hands on the floor, extend your legs all the way back and that will really increase the intensity of this upper body and core exercise.”

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“Strength training is always very important, but especially when we go through menopause, as this can lead to muscle loss.”

“This next move is an alternating lunge, and it not only works the lower body, but it really targets our core.

“Then we’ll bend both knees at a 90-degree angle, and as we push up, we’ll return to the starting position.”

“Make sure your back knee doesn’t go over as we go down, we’re going to keep that good alignment.

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“If you want to increase this exercise for your core, just put your arms overhead during the movement, it will just be a little harder.”

“These three exercises can help you feel confident and in control, and it’s a great way to get an effective workout in a very short amount of time.”

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Menopause is a natural phase in every woman’s life that marks the end of her reproductive years. However, it often brings unwanted changes, including those that are feared

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During the menopausal transition accounts for 15%-20% of their total body fat compared to the 5%-8% observed in the premenopausal state? Dealing with an expanding waistline is a common concern for older women. Understanding how to lose belly fat in menopause can be key to maintaining overall health and well-being.

This stubborn belly fat affects your appearance and predisposes you to conditions like heart disease and type 2 diabetes. But with the right knowledge and strategies, you can take control of your body and health and lose belly fat.

A plant-based diet favors fruits, vegetables, lean proteins and healthy fats. It is rich in polyphenols, which prevent obesity by reducing insulin resistance. Other ways you can improve your diet to get a flatter stomach include:

If you have questions about your nutritional needs, it is best to seek professional help from a registered dietitian nutritionist.

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They are rich in fiber, vitamins and antioxidants, which can aid in weight loss by reducing calorie consumption while providing long-lasting satiety.

Maintain a regular meal schedule and pay attention to portion sizes. Eating at consistent times can help regulate metabolism and prevent overeating.

Practice portion control by using smaller plates and adopting mindful eating. Aim for three balanced meals and two snacks each day. Avoid large, heavy meals in the evening and try to eat your last meal at least two hours before bed.

An experimental study from the Journal of the American College of Cardiology showed that inadequate sleep disrupts hormones that regulate hunger,

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To improve your sleep hygiene, take a nap, go to bed earlier or sleep later. Maintain a regular sleep schedule to improve sleep consistency.

On the impact of stress on obesity, it was found that depressive symptoms due to stress contribute to weight gain. This is due to the high production of the stress hormone cortisol. In the presence of triggers such as poor nutrition, sedentary behavior and lack of physical activity, stress eating occurs, which leads to the accumulation of abdominal fat.

Explore stress reduction techniques such as meditation, yoga, Tai Chi and deep breathing exercises. Seek professional help from a therapist or counselor if needed.

Detoxification can jump-start your weight loss journey by removing toxins that can interfere with your metabolism. While your body is naturally detoxifying, you can support this process with the following methods:

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Shows that women who smoke or consume excess alcohol have a young age of menopause. Both vices affect one’s body mass index, which consequently promotes visceral adiposity.

Recommend abstaining from drinking altogether or limiting intake to one drink or less per day for women.

A 2020 study of postmenopausal women from a clinic in Brazil found that hormone replacement therapy, or HRT, can help stabilize hormone levels,

Furthermore, HRT can alleviate menopausal symptoms such as hot flashes, mood swings, and sleep disturbances. However, it is necessary to discuss the potential benefits and risks of HRT

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Sustainable weight loss is maintaining your gains over time through a healthy lifestyle. It involves adopting healthy habits that you can stick with for life, rather than quick fixes that often produce temporary results.

Sustainability also means finding a balance that allows you to indulge occasionally without hindering your progress. This approach prioritizes health and well-being, ensuring you lose weight and keep it off for the long term.

Menopausal belly describes the increase in abdominal fat that many women experience during and after menopause. This distinctive pattern of fat accumulation around the waist is a common phenomenon associated with this stage of life.

Although most women are concerned with the aesthetic aspect, there are several health problems associated with menopausal weight gain. Visceral fat is associated with an increased risk of:

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Several factors contribute to increased visceral abdominal fat during menopause. Understanding these reasons can help you make informed decisions to combat this common problem. That includes:

The primary driver of belly fat in menopause is the hormonal change that occurs during this phase. The production of estrogen, a hormone that helps regulate the distribution of body fat, begins to decline after the progressive loss of ovarian function.

With lower estrogen levels, fat shifts from the hips and thighs to the abdominal area. These visceral fat deposits are what lead to a rounded midsection.

A slower metabolism means the body burns fewer calories at rest, making it easier to store fat, especially around the waist.

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Menopause often coincides with changes in your eating habits. A decrease in estrogen promotes a drop in leptin levels in the body. When this natural appetite suppressant is affected, some women have an increased desire for high-calorie and sweet foods. This leads to overeating and menopausal weight gain.

Women become less active as they pass through their 40s, 50s and 60s. The result is a loss of muscle mass and a slower metabolism. Fat then moves in to take up the space left by lost muscle, leading to more weight gain in menopause. Inadequate aerobic exercise and strength training can contribute to weight gain.

Menopausal women can juggle multiple responsibilities, including work, family and aging parents. This can cause chronic stress, causing the release of cortisol, the stress hormone.

Deep abdominal tissue has a significant number of cortisol receptors compared to the rest of the body. Thus, an increase in cortisol levels can promote fat storage, especially around the midsection.

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On 20 normal-weight women with polycystic ovary syndrome, PCOS, concluded that reduced cortisol levels protect against abdominal fat accumulation in women with PCOS.

Genetics affect the distribution of body fat. Some

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