If you’re anything like me, after 50 I noticed that it was much harder to keep the weight off, and it always seemed to accumulate around my midriff. I tried lots of different foods and exercises and figured out that a lot of it was due to my hormones. By balancing my hormones I manage to keep my weight in check and I’ve reduced my belly fat.
This is what I learned on my journey….
- Hormones:
- During menopause, there’s a significant decline in estrogen levels. Estrogen helps regulate where fat is distributed in the body. With lower estrogen, fat tends to accumulate more in the abdomen, leading to an increase in visceral fat.
- Slower Metabolism:
- Ageing slows down metabolism, meaning fewer calories are burned at rest. This can lead to weight gain, especially around the abdomen.
- Changes in Body Composition:
- Menopause can also lead to a decrease in muscle mass and an increase in fat mass, further contributing to the accumulation of visceral fat.
- Insulin Sensitivity:
- Postmenopausal women often experience decreased insulin sensitivity, which can cause more fat to be stored, particularly in the abdomen.
How to reduce menopause belly
- Dietary Changes:
- Eat More:
- Fruits and Vegetables: These are high in fiber, vitamins, and antioxidants, which help in weight management and reduce inflammation.
- Whole Grains: Foods like oats, brown rice, and whole wheat bread are rich in fiber, which can help regulate blood sugar levels and reduce fat accumulation.
- Lean Protein: Include sources like chicken, turkey, fish, tofu, and legumes. Protein helps in building and maintaining muscle mass, which can boost metabolism.
- Healthy Fats: Avocados, nuts, seeds, olive oil, and fatty fish (like salmon) provide healthy fats that can improve heart health and reduce inflammation.
- Probiotics: Fermented foods like yogurt, kefir, sauerkraut, and kimchi support gut health, which is linked to weight management.
- Avoid:
- Refined Carbohydrates and Sugars: Foods like white bread, pastries, sugary drinks, and candy can spike blood sugar levels and contribute to fat accumulation, particularly visceral fat.
- Trans Fats: Are found in many processed foods, fried foods, and some baked goods; trans fats are linked to increased visceral fat and inflammation.
- Alcohol: Excessive alcohol consumption can contribute to weight gain, particularly around the abdomen.
- Eat More:
- Exercise:
- Cardio Exercises: Activities like walking, jogging, swimming, and cycling are effective in burning calories and reducing visceral fat.
- Strength Training: Lifting weights or doing bodyweight exercises helps build muscle mass, which can increase metabolism and reduce fat accumulation.
- High-Intensity Interval Training (HIIT): This involves short bursts of intense exercise followed by rest or low-intensity exercise. HIIT is particularly effective at reducing visceral fat.
- Lifestyle Changes:
- Manage Stress: High stress levels can lead to increased cortisol, a hormone that promotes fat storage, especially visceral fat. Practices like yoga, meditation, deep breathing, and spending time in nature can help manage stress.
- Improve Sleep: Lack of sleep can disrupt hormones that regulate hunger and fat storage, leading to weight gain. Aim for 7-9 hours of quality sleep per night.
- Quit Smoking: Smoking is linked to increased abdominal fat. Quitting can improve overall health and reduce visceral fat.
- Medical Interventions:
- In some cases, hormone replacement therapy (HRT) may be considered to help balance estrogen levels, but this should be discussed thoroughly with a healthcare provider, considering the benefits and risks.
I found that cortisol plays a big part in menopausal belly fat – and by keeping this, and my other hormones in check, I can keep the weight off, and keep my belly in check!
My other blogs talk about the diet and exercises that I use to help balance my hormones and keep me healthy and energetic. If you’d like more information about how I manage my hormones please let me know. I’d be happy to help.