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Most of us ladies have heard about the menopot or menopausal belly. When your periods become more sporadic and you notice an expanding waistline, it can be a sign that you are approaching menopause. Not only this but it is often accompanied by mood swings and hot flashes.
The stubborn and seemingly unshakeable weight gain can leave us confused. Instead of looking into crash diets, one should try to approach menopause weight management with healthy and sustainable strategies.
This write-up explores all you need to know about menopause, followed by some of the best ways to combat the weight gain that often comes with it..
Let’s start with the basics first!
Menopause means that a woman’s monthly periods have come to an end. The woman doesn’t experience menstrual cycles, which may bring many changes to her body (1). Menopause is marked by going 12 months without having periods.
The term “menopausal belly” refers to the abdominal weight gain that occurs due to the hormone changes associated with the cessation of menstrual cycles. A decline in estrogen levels can lead to fat redistribution from the hips and thighs to the midsection.
The menopausal belly is notorious for being resistant to traditional weight loss efforts, making it a unique and often frustrating aspect of the menopausal journey.
Some additional factors that may contribute to the weight gain during this period include (2)
Keep reading to discover how to manage these factors and reduce the menopause belly.
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It is essential to understand that a menopause belly may or may not appear in some women. Regardless of the weight gain, know that a menopausal belly will probably not go away on its own. Like different weight loss programs, reducing menopause belly fat requires a calorie deficit and exercise.
The menopausal belly may vary from one woman to another. It may not vanish completely, but some steps may help to manage the weight gain. A healthy lifestyle, exercise, stress management, and a balanced diet will eventually enable you to progress in losing belly fat (3).
Not only this, the results for individuals may vary. It will take some time and consistency to witness the positive changes. Embracing a healthy lifestyle instead of solely focusing on the menopausal belly can yield the most sustainable and long-lasting results.
Consulting with a healthcare professional or a registered dietitian can provide personalized guidance and support throughout this process.
A menopause belly may be irksome, but it is totally manageable. By incorporating the following tips, you can get rid of menopause belly fat once and for all.
The belly fat you gain during menopause is pretty stubborn. Unless you engage in physical activities and maintain an active lifestyle, it won’t go away. You may need to start working out to combat belly fat effectively.
There aren’t any specific exercises for menopause belly, but the idea is to work out to lose overall weight. According to a study, a weight loss program involving exercise and dietary interventions may be helpful in combatting the abdominal weight gain associated with menopause (4).
If you feel hesitant about hitting the gym, start by doing light cardio, like walking, running, and cycling, to keep your momentum going. The point is to exercise and approach each activity with a positive mindset so you inch closer to your goal of losing belly fat during menopause. It helps if you choose something you enjoy.
Diet is equally important when it comes to fighting menopause belly fat. As we age, our metabolism slows down, making weight loss more of a challenge. If you have reached your 50s, it may be time to make certain dietary changes.
When talking about diet, there are certain foods to avoid or limit as you work to lose menopause belly fat.
You may be working out, but if you are not mentally relaxed, you may struggle to reap results. While taking care of your physical health is important, you must not forget your mental health.
Stress stimulates the production of cortisol, which is linked with weight gain and accumulation of fat around the belly (8). Not only that, stress can make us fall victim to stress eating. Hence, it is vital to manage your stress by practicing mindfulness. Dedicate yourself to a few minutes of quiet daily by practicing meditation and/or doing yoga.
When talking about weight management, it is also important to address your sleep patterns. Getting too little sleep can drive hunger and cravings for unhealthy foods.
Ensure the following to get good sleep.
Read more: 28-Day Flat Belly Challenge: Trim and Tone Your Midsection
One of the best ways to fight menopause weight gain is to follow the Mediterranean Diet, as it is considered a healthy, balanced eating pattern. This is supported by a study that found that individuals who followed the Mediterranean diet maintained their muscle mass and weight (12).
To help you lose menopause belly fast, we have compiled a 7-day menopause belly fat diet plan (13):
For Breakfast
For Lunch
For Dinner
Total Calories: 1701
For Breakfast
For Lunch
For Dinner
Total Calories: 1700
For Breakfast
For Lunch
For Dinner
Total Calories: 1705
For Breakfast
For Lunch
For Dinner
Total Calories: 1709
For Breakfast
For Lunch
For Dinner
Total Calories: 1710
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The redistribution of fat from subcutaneous areas to visceral deposits around the abdominal organs may increase the risk of several chronic diseases. These include (14):
Menopause brings many changes to our bodies. Some of the reasons why you may have a larger belly are:
When you hit menopause, your estrogen levels decline and cause fat to shift from other body parts to your abdomen. Nearly every woman who goes through menopause experiences this. In fact, fat accounts for 15 to 20% of the total body weight in postmenopausal women as compared to 5 to 8% in premenopausal women (15).
As you age, your metabolism slows down, due to which you burn less energy throughout the day. Also, you are likely to experience a decline in muscle mass, which burns more calories than fat tissue. As a result of these changes, you tend to store more fat, and this is pretty noticeable in postmenopausal women.
When you go through menopause, you may experience many undesirable symptoms like hot flashes, poor sleep, or low mood. This makes it harder to exercise, which may contribute to weight gain.
Also, aging joints and pain make it harder for older adults to maintain an active lifestyle. Due to sitting for prolonged periods, they may accumulate fat and witness a growing abdomen.
With age comes big responsibilities. You may be dealing with hefty factors in your life, due to which you are unable to find time for yourself. Being under stress and not managing your health may lead to weight gain.
Lastly, your diet may not be supporting your health. Having an unhealthy diet comprising sugary beverages, ultra-processed foods, and added sugars can lead to weight gain. It is important to keep tabs on your diet and eat healthy to mitigate belly fat.
While there are many natural ways to reduce belly fat, you can shrink your belly fat immediately by considering the following surgical procedures (16):
Liposuction is a pretty popular belly fat reduction treatment. It targets fat in specific areas and removes it. While liposuction is effective, the results may not last for an indefinite time as you may continue to gain weight around your belly after menopause.
It is another effective method of eliminating fat. CoolSculpting is less invasive than liposuction. There are no incisions involved.
A tummy tuck or abdominoplasty is a surgical procedure. In this process, the surgeon removes excess skin and tightens the underlying muscles. You may need to rest for a few days, depending on the outcome of the surgery. It is important to talk to your physician about potential concerns before undergoing the treatment.
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Menopause belly is manageable if you take certain steps to adopt a healthy, active lifestyle. Working out regularly, managing your stress, and eating healthy meals help you reduce belly fat. You may also opt for surgical procedures for quick results. However, it is important to consult your physician if you have a medical history or certain health conditions.
You can get rid of a menopause belly by maintaining an active lifestyle. Doing exercises like strength training and cardio helps you combat belly fat. Also, your diet plays a crucial role. Consuming a healthy balanced diet is an effective solution for controlling your weight.
A menopausal belly usually feels fleshy and thick. After reaching menopause, you may feel rolls of fat developing in your abdomen.
Losing belly fat after menopause may be more challenging than when you were younger but is not impossible. By taking the right approach, you can shed kilos and get that youthful body back. You should try to work out regularly, eat healthy, get enough sleep, and lead an active lifestyle.
Menopause belly fat is usually caused by declining estrogen levels, due to which fat is shifted towards your abdomen. Slowing metabolism with age also causes belly fat as muscle mass declines and the body loses the momentum to burn calories actively. Also, stress and a sedentary lifestyle are some of the culprits.
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