How To Get Rid Of Menopause Belly Fat
If you struggled to button your jeans this morning, gal, you are NOT alone.
Most women gain some weight during midlife with menopause belly fat – anywhere from two pounds to 15 is within “average” range, depending on whom you ask. Like most things menopause, the experience can vary widely from woman to woman, but some hormonal weight gain is common.
While it doesn’t appear that menopause itself causes weight gain, where body fat goes is impacted by the decrease in reproductive hormones. In midlife, weight is more likely to gather around the middle instead of in the hips and thighs.
Hey, wherever you wear your weight, however much weight you wear, we think you look terrific. However, because excess abdominal weight brings more risk factors, it’s our Symptom of the Month.
Are you having a hard time losing that menopause belly? A menopause-certified health coach can be helpful. Book 30 minutes for your personal consultation with a health coach.
Menopause and weight gain in stomach
Even women who typically carry weight in their hips and thighs can find themselves gaining around the middle once they hit perimenopause.
Why there? Well, estrogen, tells the body to deposit fat in the thighs and backside rather than around the middle. When estrogen declines, the body begins to accumulate abdominal fat.
Why does it matter where fat lands? Metabolic syndrome and insulin resistance
A larger waist circumference puts women at risk of metabolic syndrome (also known rather more dramatically as “Syndrome X”). Metabolic syndrome is a cluster of health issues that, together, significantly increase health risks.
You are said to have Metabolic Syndrome if you have three or more of the following measurements, according to the American Heart Association:
- Abdominal obesity (40+ inch waistline for men; 35+ inches for women)
- Triglyceride level of 150 milligrams per deciliter of blood (mg/dL) or greater
- HDL (“good”) cholesterol of less than 40 mg/dL in men or less than 50 mg/dL in women
- Systolic blood pressure (top number) of 130 mm Hg or greater, or diastolic blood pressure (bottom number) of 85 mm Hg or greater
- Fasting glucose of 100 mg/dL or more
Metabolic syndrome or even just one of its components (like larger waist size), can lead to increased risk of Type 2 diabetes, heart attack, and stroke.
You may also have heard the term “insulin resistance” – it’s a warning flag for heart disease, diabetes, fatty liver, vascular disease, and stroke. Increased belly fat is considered a primary risk factor for insulin resistance.
In insulin resistance, your body’s cells don’t allow the natural hormone to do its job of making glucose available for energy. When your body ignores insulin at normal levels, your pancreas has to start producing more of the hormone to compensate and continue to meet the body’s demand for energy. Blood sugar levels rise, and above a certain level, the person is said to be diabetic.
So yes, increased abdominal fat can be a real danger to your health.
How to lose menopause belly fat
Sadly, it’s difficult to impossible to lose weight from a specific area of your body. But, that doesn't have mean the menopause belly bloat is here to stay. The best way to get rid of menopausal and postmenopausal belly fat – if you’re not genetically predisposed to lose from your belly first – is to lower body fat overall.
And the steps to lowering overall body fat and otherwise getting healthier? Yep:
Steps on how to lose those extra pounds
Lots of fiber, greens, veggies. Good for you, they’ll fill you up. However, you may burn through the fruits and veggies quickly, so make sure your meals and snacks also contain protein as well as healthy fats which is great for hormones and nutrition. Soluble fiber in foods like avocados, Brussels sprouts, and flaxseeds are great for improved digestion and avoiding the afternoon slump. Don't forget to be taking your vitamins for menopause.
Drink water, not sugar! Not only is water good for you, it can give you some temporary feelings of fullness, which might help you reduce portion sizes in your next meal. How much water? Our PTs recommend that you calculate the water you need by dividing your body weight in half to get the number of fluid ounces: two-thirds of that should be plain, uncarbonated, unflavored, no-sugary-stuff water.
Turn off the television, put away the smart phone, just back away from screens altogether. Sit at a table (no hunching over the kitchen sink) with an actual plate and silver (and a glass of water) and enjoy your food. Being aware of the tastes and textures, of the people you’re with, all those good things, can help you eat more slowly and feel full sooner.
Sitting too much can contribute to your risk of metabolic syndrome. Find that thing you’ll do – walking, biking, swimming, dancing, gardening – and do it. Building muscle after 40 is good. Lifting weights is a great idea, so do that too, if you can: you build muscle mass, which helps further reduce visceral fat.
I know, I know, way easier said than done, particularly at this time of life. But we know lack of sleep contributes to poor dietary choices and subsequent weight gain, so take steps to get good sleep. We recommend you try our top-rated CBD oil for sleep.
Ditch the sugar
So hard around the holidays, but an excess of sugar does you no good at all. Even the temporary lift in mood is exactly that … temporary. Sugar messes with your hormones and generally disrupts your health. If you can’t cut it out, at least cut back.
Intermittent fasting in menipause is an upwardly trending technique that seems to have positive results for many women, but should be done with extreme care and previous medical consultation, if necessary.
The good news is that as little as a 5% reduction in body weight can help with insulin resistance and metabolic syndrome. Weight loss can be tough – even when just 5% is your goal – but you can do it with a few lifestyle modifications. Build some healthy routines. Stick to them until they become habit (remember how hard it used to be to remember to take your reusable grocery bags into the store with you?). Enjoy a healthier you.
Need some support? Join a community like Gennev's Community forums, and we’ll be behind you all the way.
Have you taken our Menopause Assessment?
Join over 100,000 women to learn more about your symptoms and where you are in the menopause journey.