Along with hormonal changes that take place during menopause, you may notice changes in your physical appearance. “Menopause belly” occurs as a result of changing hormones, along with changes in diet and exercise.
During this time, body fat tends to shift to the abdomen, leading to stubborn belly fat that you may find difficult to reduce. This belly fat not only may bother you cosmetically, but also includes visceral fat, which surrounds your organs and can put you at risk for health conditions such as heart disease, high blood pressure, and type 2 diabetes. Muscle mass often decreases with age, making it more difficult to lose weight as the rate at which your body uses calories also declines. Genetics may also play a role in where weight is stored, giving you more of an “apple” rather than a “pear” shape.
You may feel that nothing can be done about this stubborn area, but with several changes, you can decrease your risk for these health conditions and feel more confident!
Physical Activity - Abdominal exercise such as crunches will strengthen your core, but won’t battle that belly fat. Moderate aerobic activity (think brisk walking) for 150 minutes per week, or vigorous activity (ex: running) for 75 minutes per week is recommended by the Department of Health and Human Services for healthy adults. Strength training exercise, such as lifting weights or yoga, can help remove that excess weight along with decreasing menopausal symptoms like hot flashes. If you’re already physically active, consider incorporating high intensity interval training (HIIT) into your routine, where you alternate between periods of intense physical activity with recovery periods. This could be adding some hills into your morning walk!
Watch What You Eat - Focus on whole, plant-based foods, such as fruits, vegetables and whole grains. Reduce the amount of added sugar and saturated fat by choosing lean sources of meant and low-fat dairy products. Choosing monounsaturated and polyunsaturated fats like olive oil, avocados, and fish are an excellent choice compared to foods high in saturated fat like butter and fatty cuts of meat. Replacing sugary drinks like soda with water may also help slim your waistline.
Get Enough Rest - Consistently having a poor night’s rest can lead to weight gain over time due to your hunger hormones going haywire. If you’re having trouble getting adequate rest due to menopausal symptoms, try relaxation techniques as well as changes in your diet and exercise to promote better sleep.