The exercise program for postmenopausal women should include the endurance exercise (aerobic), strength exercise and balance exercise; it should aim for two hours and 30 minutes of moderate aerobic activity each week.
Try brisk walking, jogging, biking, swimming or water aerobics. If you're a beginner, start with 10 minutes a day and gradually increase the intensity and duration. Strength training. Regular strength training can help you reduce body fat, strengthen your muscles and burn calories more efficiently.
As you gain muscle, your body burns calories more efficiently — which makes it easier to control your weight. For most healthy adults, experts recommend moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week.
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.
Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.
Avoid super starchy foods, processed foods, and refined sugar. So there you have it, friends. There is no miracle cure for reducing belly fat.
Age and genetics play a role, but it's largely due to the hormone-metabolism connection. As your estrogen levels decrease, your metabolism slows down. This makes you gain weight — even if you haven't changed a thing about the way you eat or move — and makes it harder to lose weight.
Reduced levels of oestrogen after menopause can cause fat to be stored around your waist rather than on your hips and thighs. In postmenopausal women, belly fat accounts for 15 to 20% of their total body weight, compared with 5 to 8% in premenopausal women.
Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.
A pannus stomach or abdominal pannus is when excess skin and fat begin to hang down from the abdomen. It can occur following pregnancy or weight changes and can cause emotional distress. When skin and fat around the abdomen hang down, it can resemble an apron.
Exercises that help boost hormone levels
High-intensity exercises like squats, lunges, pull-ups, crunches and pushups are ideal, with minimal rest time in between. The more intense a workout, the more these hormones are released.
Health and fitness
Strength training reverses all of these trends. Specifically, postmenopausal women can gain muscle, strengthen bones, lose fat, and increase metabolism (fighting against weight gain) with strength training (Leite et al., 2010; Watson et al., 2017).
Things like oatmeal, full-fat Greek yoghurt, homemade granola and eggs are all good options that help keep your blood sugars stable and release energy slowly to help avoid slumps.
Avocados are a great source of healthy fats, fiber, and folate. They also contain potassium which is good for your heart health. If you're in menopause or post-menopause avocado can help with menopausal symptoms like hot flashes and mood swings!
Postmenopause is the time after menopause, when a woman hasn't experienced a period for over a year. Postmenopause, you will no longer have periods but some women do continue to experience symptoms of menopause.
Like coffee, chocolate also has two strikes against it when it comes to hot flashes. Chocolate contains caffeine, which may cause hot flashes. Chocolate also contains another chemical that can affect the brain's temperature control center contributing to hot flashes. Sugar can also make hot flashes worse.
Lemons are known to help you lose weight; thanks to the presence of vitamin C and antioxidants that promote good digestion. Lemons also have diuretic properties, which help in detoxifying the body, thereby helping burning fat. According to experts, this magic potion can boost the body's metabolism to a great extent.
How Estrogen Replacement Therapy Can Help with Belly Fat During Menopause. 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.