Best Way To Lose Menopause Belly Fat – Hormonal changes as we age can cause extra weight around the middle. Stay fit and healthy with these tips.
Gaining weight may seem inevitable once you hit your forties, but the truth is, it doesn’t have to be. Natural hormonal changes mean you may start to experience symptoms
Best Way To Lose Menopause Belly Fat
Menopause, hot flashes, night sweats, and mood swings, but you shouldn’t take for granted that the number on the bathroom scale is constantly increasing.
Reasons Belly Fat Is So Hard To Lose
Here’s what happens to your body if elastic-waist pants are now your fashion staple: Weight distribution changes as you hit menopause, and extra pounds pile up around your midsection. “The extra fat that accumulates around your midsection is what we call ‘menopause,'” says author Pamela Peek, MD, MPH.
Before, during, and after menopause, estrogen levels begin to drop and metabolism slows, making it more difficult to lose weight, especially around the middle. Belly fat is not only unattractive, but also unhealthy. A study published in July 2019 in JAMA Open Network found that perimenopausal weight gain around the middle—even if you haven’t gained any weight elsewhere—puts you at the same risk for cardiovascular disease as obesity and a large waistline. “It’s a real fact, but we need to take steps to combat it,” says Stephanie Faubion, director of the North American Menopause Society. “It might be hard, but you can do it.” Here, a dozen ways to successfully tackle the Battle of the Bulge.
Start moderate to vigorous exercise to lose weight during menopause. Your routine should include aerobic exercise such as swimming, walking, cycling, and running, as well as resistance or strength training. “What you want to use now is high-intensity interval training (HIIT),” says Dr. Peake says. “Basically, this means moderate amounts of exercise throughout the week with high-intensity intervals.
The Centers for Disease Control and Prevention (CDC) recommends that all adults get at least 150 minutes of moderate-intensity aerobic activity per week and two or more days of muscle-strengthening activity per week. Back, stomach, chest, shoulders, arms. If you’re taking the HIIT approach, the CDC recommends adjusting your overall exercise routine to aim for an even mix of moderate- and high-intensity exercise along with the same two days of strength training each week.
How To Get Rid Of Menopause Belly Fat
Catherine A., a family medicine physician at Mercy Medical Center in Baltimore. “What we do in our 30s and what we do in our 60s is very different,” says Boling, MD. “We have to adapt our exercise as we get older.” If you lose a little appetite, create incentives to keep going. “I have an Apple Watch, and that circle [of exercise done] is closed.” I want to see,” she says. You don’t have to go to the gym, but do enough strength training to strengthen your muscles and raise your metabolism, says Peeke. “Try activities that help you lift, push, and pull,” she says.
Remember that how intense exercise is for one’s body is individual. So someone who hasn’t exercised in years may need very little exercise to get intense. When in doubt, find a personal trainer or physical therapist to help guide your routine to avoid injury.
The formula is simple: the more your body moves, the more calories your body burns. A low-effort way to do this? “Stay upright as much as possible throughout the day,” Peake says. Not only will it increase your calorie burn, but it will also help prevent other health problems. A study published in the journal Obesity in January 2018 found that prolonged sitting was associated with higher levels of abdominal fat and fat accumulation around organs such as the liver, which increased the risk of diabetes and heart disease.
Standing upright is not the same as sweating profusely (although it’s great when you can). To be on your feet more often, stand while talking on the phone or park further from the front door of places you go so you have to walk more. If you’re a watcher, place an exercise machine with pedals on the floor in front of the bed so you can fit in some much-needed movement while watching all your favorite shows.
Weight Loss: Booze Belly To Hormonal Tum
To be on your feet more often, stand while talking on the phone, or park farther away from places where you walk so you have to walk less. If you’re a watcher, place an exercise machine with pedals on the floor in front of the bed so you can fit in the movement you need while attending your favorite shows.
If your job requires you to sit in front of a computer all day, try a standing desk. Research published in the International Journal of Workplace Health Management found that workers with standing desks had less sedentary behavior and less back, shoulder and neck discomfort. A review published in January 2018 in the European Journal of Preventive Cardiology looked at studies on standing desks and found that a person weighing about 143 pounds could burn 54 calories a day instead of sitting for six hours.
Not all nutrients are created equal, and some experts believe that a steady diet of unrefined carbohydrates like pasta and bread is a big factor in excess belly fat. “Carbohydrates are the enemy of the middle-aged woman,” says Dr. Bolling says. “If you’re menopausal, watch how much sugar you’re eating. Carbohydrates turn to sugar in our bodies. Some turn quickly like candy, and oats burn slowly, but eventually everything turns to sugar. If you know how many carbs you’re eating, you’ll be better off.” Research published in the British Journal of Nutrition in April 2017 found that a low-carb diet can help with weight loss after menopause.
Maybe you’ve never tried it — or maybe you’ve seen a group of people practicing tai chi together in a public park — but a recent research study in Hong Kong shows that this Chinese discipline can help trim low-impact meditative movements. Waist In middle-aged and older adults. The study, published in the June 2021 issue of the Annals of Internal Medicine, found that people 50 and older with central obesity (weight disproportionately packed around the middle) practiced tai chi for 12 weeks and found that they shrank their bellies. Those who participated in aerobic exercise and strength training at the same time. The study authors wrote, “Tai chi has similar health benefits to conventional exercise, thus providing an alternative and more appropriate exercise modality for the management of central obesity in middle-aged and older adults.”
Stop Menopausal Weight Gain And Slim Your Mid Section With These Strategies
By the time you hit menopause, your metabolism has slowed — and some research suggests it burns hundreds of fewer calories per day. “You can cut 200 calories very quickly, but if you don’t reduce the number of calories you eat, it can add up very quickly,” says Chicago-based nutritionist Christine Palumbo, RD.
It’s this time in your life, notes Palumbo, when you’re freed from the daily tasks of preparing meals for your family and want to take a break from the kitchen. “She’s been cooking for 25 years and she’s tired of it and she wants to go out and eat,” Palumbo says. “So what happens is you inevitably eat twice as many calories as you need at that meal, which is often accompanied by alcohol, which is associated with belly weight gain.” Order appetizers as entrees and ask for a to-go container for leftovers when you indulge in a large main course.
Cutting down on restaurant meals and takeaways is an easy way to control portions, but the timing and frequency of meals can make a big difference. “There’s a lot of research on meal timing, and there’s a growing body of knowledge that suggests that talking about eating five or six small meals a day is all wrong,” says Palumbo. “Research suggests that by eating three square meals a day, you’ll improve in the area of weight.” She says start your day with a hearty breakfast full of lean protein and aim for a light dinner. “Eating a big meal at noon can benefit your weight,” says Palumbo.
Fat adds flavor, makes our food tastier, and is part of a healthy diet. So, the good news is that it is not necessary or recommended to completely eliminate it from your diet. You have to learn to be more mindful, says Palumbo. Think more nuts and fewer.
After The Best Exercises To Lose Belly Fat? Know This First
These are healthy fats
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