More commonly found around the hips in pre-menopausal women, menopause shifts fat storage to the stomach, leading to more noticeable abdominal fat or “meno-pot”. Menopause is linked to a slower metabolism, which increases weight gain.
Get active.
Strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training.
At menopause, many women experience weight gain, particularly around the abdomen. Contributors to weight gain at menopause include declining oestrogen levels, age-related loss of muscle tissue and lifestyle factors such as diet and lack of exercise.
The weight you've gained in your abdomen during menopause will usually feel fleshy and thick, and you might notice some "rolls" of fat. If your belly has always been flat, you may notice that it starts to pooch out over the top of your pants during menopause.
Eating a healthy diet rich in complex carbohydrates, healthy fats, and whole grains, exercising regularly, and managing stress levels are essential for reducing hormonal belly fat.
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.
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.
The secret for how to get rid of menopause belly is actually fairly simple: you first need to address the underlying hormonal imbalance driving this weight gain. When you do, your body can finally let go of this weight – and you can look and feel the way you want!
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.
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.
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.
Lemon water can promote fullness, support hydration, boost metabolism, and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make, and can be used as a low-calorie replacement for high-calorie beverages.
Apron belly, also known as pannus stomach, is a condition characterized by the accumulation of excess fat and skin in the abdominal area, leading to the development of a hanging fold of tissue that resembles an apron. This condition is more common in women than in men, but both genders can be affected.
According to data from the CDC, women's average weight goes up 7 pounds between our 20s and our 30s. It then drops a little in our 40s, before rising about 2 pounds in our 50s and staying stable until dropping again after age 70.
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.
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.
Most women gain about a pound a year on average during the menopause transition. While that doesn't sound like a lot, the big issue is where those pounds are suddenly going—right to your belly! Belly fat is such a common occurrence that there's even a name for it, the menopot.
Hormone replacement therapy can help in many ways with your weight loss goals if you're suffering from symptoms of menopause. Several studies have found that menopausal HRT can have a big impact not only on weight loss, but also how much fat your body stores and where.
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.
Even if you're thin, you can still have too much visceral fat. How much you have is partly about your genes, and partly about your lifestyle, especially how active you are. Visceral fat likes inactivity.