How To Lose Menopause Belly Fat is a question that bothers a lot of women.
Hot flashes, joint pain, irritability, or night sweats, various inconveniences, arise at the time of menopause. The hormonal changes caused by this period influence your body and promote fat storage, especially in the belly, and one must take certain precautions to dislodge them.
The effects of menopause in women: Belly that swells, what causes it?
Menopause is an obligatory phase of women’s lives. After a complex process, the ovaries cease producing estrogen and progesterone, the leading sex hormones; as a result, ovulation and menstruation stop. This phenomenon usually occurs with various physical and emotional symptoms. In some people, menopause is accompanied by abdominal swelling.
What causes postmenopausal belly fat?
The causes of postmenopausal belly fat: Accumulating pounds before or after the onset of menopause is a physiological phenomenon. This means that the body is looking to save energy.
This change in morphology occurs in most women during menopause. Indeed, before this period, the female gender had a morphology called “gynoid” distinguished by the accumulation of fat cells mainly in the buttocks, thighs, and legs.
At menopause, women face a decline in the production of female hormones, creating an imbalance in the body and transforming their morphology into an “android” type. The distribution of fat in the body is modified.
This is why women tend to enlarge their belly and see their thighs thinned. The swelling of the abdomen is also caused by other common factors such as functional coagulopathy, bloating, or constipation. In addition, water retention that is accentuated and muscle decrease are also involved.
Why do we take belly at 50 years old?
A few years before and in the early fifties, female hormones curb the enzyme’s activity responsible for visceral obesity. After the fall of these hormones, the body undergoes the effects of this enzyme.
In addition to abdominal obesity localized under the skin, women can also be prone to visceral obesity occurring deep inside the belly. Note that with the end of the braking of this enzyme, fat cells store fat instead of burning it.
This phenomenon plays an essential role in many cardiovascular diseases, diabetes, or certain cancers. Other factors that can also promote weight and belly gain at age 50, including changes in eating behavior due to psychological factors and decreased sports activity.
Do you notice that your belly has gained volume and that you have gained weight? If you have trouble getting rid of it, it is essential to follow specific recommendations.
How To Lose Menopause Belly Fat?
Losing abdominal fat in a postmenopausal woman: Analyzing your lifestyle habits
The best way to regain a flat stomach at menopause and dislodge abdominal fat is to start by analyzing your lifestyle habits. Do you tend to snack outside of meals?
Do you use it often, whether for gluttony or simply because you do not yet feel the feeling of satiety? Do you have an unbalanced and disorganized diet? If the answer to all these questions is yes, a food rebalancing is necessary.
Do not hesitate in this case to be followed by a specialist in dietetics. The latter will help you regain good eating habits.
Menopause, I swell a lot: What is the best sport to lose belly?
It would be best to remain physically active to lose abdominal fat during menopause; additionally, you must have a balanced diet.
Avoid a sedentary lifestyle as much as possible by regularly practicing a sport you love. In addition to maintaining your muscle mass and preserving your skeletal density, maintaining a particular physical shape will allow you to sculpt your figure. To lose belly, muscle-building exercises such as abs or sheathing are recommended.
Is it possible to lose weight at menopause?
Whether to avoid gaining weight during menopause or lose weight, there are some tips to help you do it.
How to avoid gaining weight through diet during menopause?
To not gain weight during menopause, one recommendation to follow is eating better and balanced. Thus, fill up on vitamins and minerals by favoring fruits and vegetables.
Starchy foods are also recommended because they have the advantage of satiating quickly. In addition, your diet should contain enough animal protein (seafood, fish, eggs, or lean meats) to fight against muscle wasting.
The principle is the same as that mentioned above. You need to take care of and balance your diet. Also, drink enough to hydrate your body.
Indeed, a lack of hydration slows down the elimination of organic waste. In addition, be aware that drinking a lot of water helps fight water retention in addition to diet and hydration that fight against water retention.
Strength training exercises are combined with cardio, such as cycling, swimming, or running. Having a direct impact on hunger hormones, sleep also influences weight loss.
By having a good sleep quality, weight loss will be more effortless. In addition, you will better manage your appetite. To do this:
Respect your sleep rhythm: Go to bed as soon as the urge is felt.
Create a sleep-friendly atmosphere: set up your room by eliminating disruptive elements such as television. Bet on soothing colors and promotes falling asleep.
Learn how to manage your stress, which causes poor quality sleep.
Fight other signs of menopause like night sweats and hot flashes.
Review your diet if necessary to stay healthy, lose weight, or stabilize the weight that suits you.
What special diet to follow during menopause?
To avoid accumulating abdominal fat and regaining the line during this period, some people do not hesitate to follow draconian diets. They choose to eliminate starchy foods and fatty foods from their diet completely.
However, deprivation fosters frustration. In some cases, drastic diets allow you to lose weight for a short time. However, subsequently, these people earn more and much faster. To avoid the yo-yo effect, choosing another method is advised. For this, food rebalancing is an effective solution.
Food rebalancing: Removing extra pounds during menopause
Unlike a simple diet, food rebalancing is based on adopting a healthy lifestyle by reviewing the basics of the diet. Long-term, this method is based above all on the desire to eat a balanced diet: breakfast, lunch, and dinner included.
In practice, this means choosing natural and healthier foods, and industrial products are therefore not recommended. Eat healthy foods full of nutrition; you lose weight without depriving yourself while enjoying tasty dishes.
Best Ways To Lose Menopause Belly Fat
Menopause: What are the foods I need to avoid?
As part of a food rebalancing, no food should be banned. Indeed, the elimination of certain foods, for example, fat, can cause deficiencies that can impact your health. On the other hand, dietary restrictions may lead to frustration and the yo-yo effect in the long run.
Menu of the week during a diet during menopause
As part of a food rebalancing, different food categories must compose each balanced menu for postmenopausal women according to hunger: rich foods such as a serving of vegetables, starchy foods, meat, egg or fish, fat, dairy product, and fruit.
To spread the food over a week, preparing your menus in advance is advisable. If you have trouble doing this, get help from health professionals.
Pre-menopause and weight gain: what to do?
Weight gain can begin as early as the pre-menopausal phase. To avoid accumulating pounds, it is crucial to follow the same approach. Always start by defining the origins of your weight gain. Then, rebalance your diet. Also, avoid a sedentary lifestyle and practice physical activity regularly.
I lost weight at menopause: is this normal?
If usually menopause is accompanied by weight gain, the opposite can be a source of concern. However, before you worry, determine how many pounds you’ve lost. If you lose a few pounds over a few years, rest assured, there is nothing serious.
On the other hand, if you lose a lot of weight in just one month without changing your diet, do not hesitate to talk about it with a doctor. Indeed, excessive weight loss in a short time can be a symptom of a disease such as digestive disorders or thyroid problems.