Exercise is key in getting to and staying at a weight that supports your health at any age. During menopause, it can help you lose belly fat. Doing “targeted" abdominal exercises to get rid of belly fat sounds like it would help, but you can't tell your body exactly where to shed pounds.
Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.
An indication of leptin resistance may be an accumulation of body fat, especially in the belly area. Accumulation of belly fat is a characteristic of menopause. With all the biochemical changes that occur in a woman's body during menopause, medical professionals may consider leptin resistance as part of the cause.
Getting older
A person's body composition changes as they age, which can lead to a belly bulge. For females, the decrease in the hormone estrogen during menopause triggers an accumulation of body fat. Fat tissues produce estrogen, so more is produced after menopause to create a balance.
Recent studies show that menopausal women on hormone therapy tend to have less body fat, especially visceral belly fat. Because estrogen affects how your body distributes fat, low estrogen levels can contribute to gaining fat in your belly area.
Overall, a combination of lifestyle changes, such as dietary modifications, exercise, stress management, and adequate sleep, is key to reducing hormonal belly fat effectively. In some cases, hormone replacement therapy or body shaping procedures may also be considered.
Causes of Bloating During and After Menopause
“Menopause belly” can be attributed partially to hormonal changes, such as drops in levels of estrogen, via shifts in the gut microbiome. The gut microbiome is the community of beneficial bacteria that aids digestion in the intestines.
This suggests that menopause plays a role in many midlife women's transition from a pear-shaped body (wide hips and thighs, with more weight below the waist) to an apple-shaped body (wide waist and belly, with more weight above the waist) (see figure).
It is impossible to spot reduce abdominal fat or any fat, like the apron belly. This means that targeted exercise will not work, and you must lose fat throughout your body to remove the apron belly on your own.
High-waisted bottoms will help camouflage a tummy and keep you feeling secure. A-line dresses and skirts, caftans, skimming silhouettes, empire waist tops, and dresses are styles to embrace. V-neck lines are most flattering if you are trying to draw attention away from your midsection. They also offer some ventilation!
Estrogen and progesterone levels decrease significantly during menopause. Emotional and mental changes occur as well. The reduction of female hormones leads to redistribution of body fat, particularly to the abdominal area.
On average, women gain 5-8% of their baseline body weight during this time,” she says. For the sake of simple math, this means if you weigh 100 pounds, on average you will gain five pounds in the two years after your final period.
A hormonal belly looks like an accumulation of fat around the belly. It looks like excess fat on the stomach that cannot be removed. Hormonal imbalances can lead to excess fat accumulation in the belly area.
Weight loss after menopause 5 surprise foods to limit or avoid are alcohol, ultra processed food, added sugar, caffeine, and fatty products. Menopausal diet for weight loss should include fruits and vegetables, food rich in fiber and protein, fat from fish and nuts, and legumes.
Reduce the amount of salt you add to your meals, and check food labels as processed foods can contain high sodium levels. It slows down digestion, causes gas to build up and increases water retention. Too much alcohol, fizzy carbonated drinks and drinks high in caffeine may cause perimenopause bloating.
Struggling with belly fat and sudden weight gain as early as perimenopausal thru to post-menopause is really common. Data shows that post-menopausal women really struggle with obesity. You're not alone. According to science, you can actually lose hormonal belly fat!
Maintaining a healthy lifestyle through a balanced diet, regular physical activity, proper sleep, and stress modification can help with managing and reversing hormonal weight gain and decreasing the associated health risks that may result if it is not addressed.
Menopause belly fat is primarily caused by hormonal changes associated with menopause. It is associated with an increased risk of health problems such as heart disease, stroke, and type 2 diabetes. Beer belly fat is usually caused by excessive alcohol consumption and a diet high in refined carbohydrates.
When will menopausal weight gain stop? The number on the scale won't keep going up and up. It does stabilize. But in perimenopause and those initial few years after the final menstrual cycle, we see the most pronounced amount of weight gain, which can have serious implications to health and overall wellbeing.
Commons Indicators for the End of Menopause
Women may find that they are sleeping better and feeling healthier overall as their hormone levels even out. This can also lead to improvements in mood, energy levels, and cognitive function.