10 Ways to Beat Menopause Belly Fat Naturally
Stop wasting money on products that don't work and get rid of your menopause belly fat with this simple, all-natural routine.
In this video, I will show you 10 natural ways to get rid of your menopause belly fat so you can feel confident again.
As the body's hormone levels fluctuate during menopause, many women find themselves struggling with either weight gain or difficulty losing pounds.
One reason for this is that testosterone decreases in both quantity and quality making it more difficult to burn fat, build muscle, and store protein from food as energy.
During periods of hormonal change such as those experienced at menopause where estrogen may be low while progesterone increases can lead to a “leaner” looking physique but also an increased risk for retention of water (edema), which leads to bloating/swelling – especially around your midsection.
This weight gain in the abdomen before or during menopause is also due to low-quality sleep and reduced metabolism that happens with aging.
While it may be more difficult for people over forty to lose weight than at other times in life, there are many proven tips out there from experts on how you can make this transition easier.
Increase Your Activity
Exercise is a key way to stay in shape, and it's even more important as you get older.
Regular exercise helps promote weight loss; plus, the benefits of muscle building go well beyond looking good.
It not only boosts your metabolism so that you burn calories at an accelerated pace for hours after exercising, but it also builds up muscles with age-defying power.
After menopause, our bodies have difficulty shedding weight.
However, research shows that aerobic exercise can decrease body fat, and resistance training three times a week will not only improve lean muscle mass but also reduce the dreaded belly fat.
You may have heard that you should get enough aerobic activity and do some muscle-strengthening exercises at least two days a week.
However, did you know it's also essential to stay focused on your weight and work out around the abdomen too? Experts recommend 150 minutes of cardio each week and strengthening exercise targeting muscles in the core area four times per month or more for optimal results.
With menopause can come changes like decreased bone density, so staying active is vital.
Eat Nutritious Foods
The key to any weight loss plan is the ability to burn more calories than you consume.
Making dietary changes, like cutting back on sugar and carbs or breaking out your bike for a few miles of exercise here and there, can be enough to make it through an entire day without feeling hungry.
The goal of your diet should be to eat foods that are not only delicious and satisfying but also nutritious.
Your meals should consist mainly of whole grains like brown rice or oats and colorful vegetables such as broccoli to get all the nutrients you need for a healthy lifestyle.
A recent study has shown that following a Mediterranean-style diet can improve heart disease risk factors and result in weight loss.
A 2016 study showed this to be the case, with participants having lower blood pressure levels and lipid profiles compared to their pre-intervention values, as well as experiencing an average of 1 kilogram (or 2 pounds) per month reduction in body weight over 6 months on the program.
It's important to avoid processed food with high amounts of trans or saturated fats.
You can also reduce the consumption of soda and juice, which have a lot more calories than most people think.
A dietician or nutritionist is able to help you establish an eating plan that will be healthy for your body, as well as track progress.
Prioritize Your Sleep
Menopause can be a trying, often stressful time for women.
Studies have shown that low quality of sleep is linked to aging processes and metabolic disruption during menopause – which may lead to weight gain or even obesity.
Fortunately, focused attention on getting sufficient restful sleep has been found in research to help reduce the risk of increased pounds.
Consider Alternative Therapies
Alternative therapies such as yoga, herbal treatments and hypnosis may help relieve some symptoms of menopause including weight gain.
Yoga can be helpful in managing stress related to the condition while also providing a calming effect on your body.
Herbal remedies like those found at an apothecary or home store are used by people with all sorts of ailments from sleeplessness to arthritis pain relief but they're most popular for relieving hot flashes during perimenopausal years when estrogen levels drop quickly, which leads to sudden fluctuations in temperature that cause many uncomfortable side effects.
Hypnosis is another technique often employed by alternative medicine practitioners because it focuses on concentration and induces relaxation which helps reduce anxiety associated with changes happening within the female anatomy during this period.
Eat Mindfully
Mindful eating is a healthy way to avoid overeating.
The individual becomes aware of internal, rather than external cues, and this helps them become more conscious about what they're putting in their mouth.
Mindfulness can help one overcome emotional or binge-eating-related food consumption by being present with the sensation of hunger or fullness without acting on it impulsively through mindless snacking.
Track Your Food Intake and Weight
Tracking your meals can help you identify which foods make up most of the food you eat and where those unhealthful items are often found.
Having this knowledge will be helpful in making specific changes to improve your diet.
For example, suppose by looking at a log it becomes clear that one's lunch consists mainly of candy bars from vending machines or order from fast-food chains.
In that case, they might want to eliminate these options altogether and cut back their consumption of sugary drinks, for instance, by setting goals such as reducing sugar intake by 50%.
Control Portion Sizes
Portion sizes have increased in restaurants over the years, which has made it more difficult to gauge how much people need per meal and day.
For example, today's portions are so large that if an individual eats all of their food each time they go out for a restaurant dinner, they will likely consume too many calories and not enough nutrients to maintain a healthy body weight.
Controlling your portions doesn't have to be a chore.
With the right tips, you can keep control over what goes into your mouth and out of it.
- Measure snacks as opposed to eating them straight from the bag.
- Avoid watching television when snacking; sit at a table instead.
- If ordering food while dining out, opt for less bread or appetizers.
- Never forget about using measuring cups with scales to measure portion sizes accurately at home.
Plan Ahead
Having a plan for what to eat and having healthy food on hand will make it much harder to turn back towards unhealthy foods when there are no other options.
Planning and stocking the kitchen is just as important as grocery shopping.
Cook healthy, nutritious meals ahead of time to avoid a last-minute scramble for fast food on the way home from work or school that might be loaded with high levels of sugar and sodium.
Preparing enough fresh produce so there are no excuses will help you stay hydrated too.
Get Help From Friends and Family
Your support system is integral to your weight loss goals, and not only helps you stay on track but also motivates others.
Having a workout buddy or logging progress online can help with accountability.
Make Lifestyle Changes
Our body needs to be in a state of balance, and it is important for us to maintain healthful habits so we are not faced with the temptation that accompanies unhealthy diets.
Fad dietary changes may result in short-term weight loss but they do nothing constructive long term because our bodies need stability more than anything else.
It’s important to take care of oneself during menopause, as many changes in hormone levels can contribute to weight gain.
The good news is maintaining a healthy lifestyle habit will help you maintain your weight or lose any excess pounds.
It is never too late to start today!
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