How To Lose Belly Fat During Menopause – Fat can be your friend (right!). But deep belly fat (the one you can’t see) is the enemy of your health and increases during menopause. This is what helps keep belly fat at bay.

We’re not fat phobic here at Feisty Menopause, because we know that body fat, especially in middle age, isn’t all bad. We also happily throw our diet culture into the dumpster and light it on fire so we never have to deal with it again. But as active, performance-minded women we also care very much about keeping our bodies as they can be. So, we are interested in ways to maintain visceral fat, which is the type that accumulates in internal organs and can lead to insulin resistance and metabolic and cardiovascular diseases.

How To Lose Belly Fat During Menopause

Women begin to store more visceral fat during perimenopause. You can’t see this fat like subcutaneous fat, but it enlarges the abdominal area from the inside. Scientists are still studying why this happened. Hormonal fluctuations, including a drop in estrogen, a rise in cortisol, etc., certainly play an important role. Sleep disturbances can contribute. And other factors such as changes in the gut microbiome may also be part of the picture.

How To Lose Menopause Belly Fat? Diet, Exercise And More

What’s a woman to do? (We always get a lot of questions.) There is no magic bullet (or special tea or cleanse or supplement…) that “melts” belly fat. The best strategy is multifactorial: take action that helps eliminate the metabolic slack left by sex hormone changes. This is what is seen from science.

Build muscle. Here’s another reason to incorporate more strength training into your routine: Strength training can significantly reduce visceral fat — especially in postmenopausal women. In one study of women and men aged 61 to 77, researchers had participants strength train twice a week for 25 weeks. At the end of the trial, women and men lost the same amount (only 4 kilograms) of total fat, but only women lost abdominal fat (both subcutaneous and visceral). Additionally, strength training helps improve insulin sensitivity, which brings us to the next strategy.

Regulate blood sugar. During menopause, fluctuating and declining sex hormones make it more difficult to regulate blood sugar and we tend to become more carbohydrate sensitive and insulin resistant, which can create a vicious cycle of visceral fat gain and insulin resistance. When the liver, which is the reservoir and gatekeeper for most of the glucose stored in the body, is surrounded by fat, it causes metabolic dysregulation. This means the body is forced to pump more insulin to allow glucose to enter the cells. Insulin is a fat-storing hormone, so the more it increases, the harder it is to lose weight. I highly recommend checking out episode 71 of Hit Play Never Rest: All About Blood Sugar with Molly Downey, RDN for an in-depth discussion on this.

Although exercise helps, athletes are not immune. In fact, InsideTracker reports that only 23% of users have optimized their glucose levels. Fuel around your workout, when your muscles are most ready to draw on glucose, prioritizing strength training, and walking breaks can help. Also, eat foods high in carbohydrates along with protein, fat, and fiber-rich foods.

Tackling Belly Fat In Menopause: 5 Tips Well Woman Md

Increase the intensity. High-intensity interval training (HIIT), especially the shortest variations like sprint intervals that last 30 seconds or less can help provide a metabolic stimulus to reduce belly fat. One study of postmenopausal women with type 2 diabetes found that those who did short interval sessions twice a week reduced visceral fat by 24 percent while their peers who did moderate-intensity exercise experienced no statistically significant loss. Tabatas are an easy way to add intensity to any exercise: After warming up, push as hard as you can for 20 seconds. Heal for 10 seconds. Repeat 6 to 8 times. Rest for 5 minutes, and work up to 2 to 3 more rounds.

Mild Stress. When you’re stressed, your body releases cortisol and adrenaline, which stimulate your liver to produce and release glucose, so you have the energy to fight or run. Except often when we are under stress, we are at the table and don’t have a chance to do it. Also, cortisol is harder to check because our sex hormones are down. Overexposure to cortisol leaves us with chronic inflammation, poor blood sugar management, sleep disturbances, and yes, excess visceral fat. Manage stress with mindfulness, breathing exercises, or other methods, especially during menopause. Episode 43 of Hit Play Not Pause: Calm Your Mind with Alisha Brosse, Ph.D. , covers how we can reduce anxiety, manage menopausal symptoms like hot flashes and night sweats, and get quality sleep throughout our lives, all of which help keep stress at bay.

Get Help for Symptoms. Talk about stress and menopause symptoms. A study published last Fall in Menopause reported that cortisol increases in symptomatic menopausal women and affects almost all aspects of their health. The worse the symptoms, the higher the cortisol levels. Importantly, they also found that treating symptoms, through hormone therapy, phytoestrogens, or acupuncture (the three treatments used in the study) was associated with a significant reduction in cortisol. They concluded that “symptom improvement, induced in any way, may reduce exposure to cortisol, and may have detrimental effects on women’s health.” Anything that can help you. Whatever you do, don’t “just deal with it,” says Feisty Menopause friend Dr. Carla DiGirolamo, “your menopause experience matters.”

Menopausal hormone therapy (MHT) alone can help reduce visceral fat gain during menopause, according to a 2018 study of more than 1,000 women who are currently using, have never used, or have used hormone therapy in the past. In the study, the average visceral fat mass in internal organs was 0.42 kg for women who were currently using therapy, compared to 0.48 kg for women who had past therapy and who had never received it. Researchers still don’t know whether the effect of hormone therapy itself or because hormone therapy makes women who use it feel better, so they are more active (MHT users in this study tend to be less sedentary). But it’s good to know if you’re thinking or on hormone therapy.

Menopause Belly How To Lose It

We hate SPAM. We will never sell your information for any reason or send you spam emails! When women go through menopause, their body shape can change as hormones adjust. A personal trainer has revealed three exercises you should do at home, which can help you get rid of your ‘belly meno’.

Ranvir Singh, who sat in Lorraine during the summer holidays explained: “We are talking about menopause, and more specifically, it is called meno belly.

“This is one of the most common symptoms, but the least talked about, with many women being aware of their weight, especially in the middle.

“Menopause can be a real challenge,” says Shakira. “Some people may feel concerned about how it can affect the appearance of their stomach, also known as a meno stomach.

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

“Remember we want to get our heart rate up – I’ll do this for 20 seconds, rest for 10 seconds, take a few breaths and then go back to it.

How To Reduce Belly Fat

“The second exercise I’m going to show you is the press up, and it’s really good because it doesn’t just target the upper body, it really works the core, it helps with the look of the abs and it helps tone the abs.

“Put your knees on the floor, and put your hands on the sofa, from here we will bend our elbows, lower the chest down to the sofa and push back up.

“The most important thing is to maintain good alignment along the spine, so we don’t want to drop our chin to our chest.

“And this exercise is really good because you can progress and change it using different levels,” said the sports expert.

Ways To Combat Menopause Weight Gain, According To A Doctor

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

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

“Strength training is very important, but especially when we are in menopause, because it can cause muscle loss.

“These next moves are alternate lunges, and they not only work our lower body, they target our core as well.

How To Lose Belly Fat

“We’re going to bend both knees at 90 degrees

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