How do I get rid of menopause belly fat?

Most people like eating muffins, but no one wants a muffin top. Unfortunately, some of the most common menopausal symptoms are weight gain and hot flashes. 

During menopause, body fat begins to accumulate around the belly, hips, and thighs, causing low self-image and increasing the risk for heart disease. But you can lose weight and shed menopause belly fat by making the following changes. 

Dietary Changes

Weight loss, to a certain extent, is about calories in and calories out. Yet studies published show there are better food choices regardless of the number of calories in each bite. 

Some processed foods may claim to have fewer calories and less fat than an avocado. Still, the fat in avocados is healthier. When you change your diet, mindful eating is a wiser way to reduce menopause symptoms. 

Your meal plan should include whole foods, not ones with added sugars and fats. It’s best to stick to lean proteins, whole grains, fruits, and vegetables to avoid fat storage. 

Some medical advice is to follow the Mediterranean Diet, which is high in fiber and low in fat. One large study in Australia found that the Mediterranean Diet reduced hot flashes and weight gain for menopausal women. Researchers aren’t sure why, but this diet may stabilize estrogen levels.

Daily Exercise

Regular exercise helps with weight loss regardless of if you’re menopausal. Physical activity helps burn fat and increase metabolism. But it can be harder to lose weight as you age. 

Some doctors recommend increasing your physical activity to include resistance training and high-intensity cardio. You may need to increase the intensity of your workouts to see an effect. 

But if hitting the gym isn’t your approach, walking can do wonders for rejuvenating the soul and shedding pesky belly fat. It’s wise to set achievable goals at first so that you feel the burn and reward when you get up and move. 

Drink Plenty of Water

The magic of water on your body can’t be emphasized more when reducing belly fat. Water makes you feel fuller, flushes out toxins, and moisturizes your skin. The exact amount of water you need depends on your body, but a good rule of thumb is 6-8 glasses a day. 

Doctors recommend drinking water first thing in the morning. If you start to hydrate, your body may function better. You also may be healthier overall. Besides helping with hunger, water may help ease hot flashes and other uncomfortable symptoms associated with low estrogen levels.

Hormone Replacement Therapy

Low estrogen causes menopause. Estrogen is a sex hormone produced in the ovaries and, along with progesterone, regulates menstruation, fertility, and other bodily functions. Levels naturally decrease as women age, but at some point, levels suddenly plummet. The plummeting estrogen thrusts women into menopause. 

The shift into menopause typically begins around age 51. Still, women can have menopausal symptoms for years before and after the transition. When this happens, a standard treatment is hormone therapy. 

In a nutshell, bioidentical hormone replacement therapy replaces the missing hormones with natural ones. For menopause, using an estrogen or estriol cream is an excellent solution to decrease the symptoms. You rub a small amount on the tender part of your skin (wrists, neck, inner thighs), and the estrogen flows through the skin to the bloodstream. 

There are different kinds of estrogen hormone therapy (ERT), but those made from natural ingredients that mimic the hormones in your body may be better. 

Limit Sugary Beverages

Sugary drinks, such as soda, juice, and sports drinks, may help you gain belly fat. The amount of sugar in one soda is about all the sugar you need in one day. 

It significantly raises your blood sugar levels, and coming down from the crash can disrupt your mind and body. Not to mention the calories. Even if a drink claims to have zero calories, it may still contain additives that affect hormones. It’s best to limit sugary beverages to help you lose menopause belly fat. 

Cut Portion Size

Adjusting your portion sizes may help you manage weight during menopause. Americans tend to overeat and have become accustomed to extra-large portions served at fast-food joints and restaurants. 

However, the number of calories in typical restaurant portions can be nearly as high as the recommended daily calorie intake. Eating large quantities at home is common as well. One way to reduce portion size when eating out is to ask for a to-go container when the food arrives. You can pack it up for later. 

Another option when eating at home is to make the portion of your vegetables the main course and everything else smaller on the plate. Or share your food with your partner.

Get Some Sleep

Losing weight during menopause can be difficult, but one way to help is to get enough sleep. Sleep disruptions are typical during menopause. Less sleep means you’re grumpier, more stressed out, and apt to indulge in fatty foods. 

Some studies suggest that less sleep may slow your metabolism. When your metabolism slows, you’re unable to burn calories as fast as before. 

Melatonin cream can also help you rest. Melatonin is a hormone produced in the body that helps to regulate circadian rhythms. Rubbing a small amount on your skin about one hour before bed helps you fall asleep faster.

Ease Your Stress

Stress significantly affects your hormones and health. Symptoms of menopause include feeling more stressed out and moody. Finding ways to reduce stress may also help you stop increasing belly fat. 

But telling someone to stop stressing may have the opposite effect. Finding time to exercise, eat better, and sleep more will help you reduce stress. 

Getting rid of the menopausal muffin top may not be easy. However, using alternative therapies, such as estrogen replacement therapy, may give you the extra help you need. Along with hormone therapy, changing your diet and adding exercise are smart moves to blast belly fat forever. Make a few positive changes today to unlock new possibilities.

 Posted by Elizabeth Lopez on February 25, 2021