Menopausal belly

What is menopausal belly and why does it occur?

As women approach menopause, typically between the age of 45 and 55, estrogen levels begin to fluctuate affecting us in many ways and causing hot flashes, mood swings, night sweats as well as fat around the belly area.

In fact, after the drop of estrogen levels, the fat distribution begins to shift from the hips and thighs to the abdomen area which cause the belly fat.

Fighting menopausal belly or the accumulation of visceral fat around the midsection during perimenopause or menopause can be very challenging, but there are several strategies to help manage and reduce it.

Here are some tips:

• Understand your condition: start by approaching this transition with knowledge and information about your own body. Educate yourself and consult your healthcare provider about the possibility of hormone replacement therapy. HRT can help alleviate menopausal symptoms, including weight gain and belly fat accumulation by restoring hormone levels.
• Regular exercise: Engage in regular physical activity, including Strength training to increase lean muscles and some cardiovascular exercises (such as brisk walking, cycling…). Exercise boosts your metabolism, supports bone and joint health, produces endorphins, the happy hormone and promotes good sleep and overall weight loss.
• Balanced anti-inflammatory diet: Pay attention to your diet and aim for a balanced and nutritious eating plan. Include plenty of vegetables, fruits, whole grains, lean proteins, and healthy fats while limiting red meats, processed foods, sugary snacks, and high-calorie beverages. Focus on portion control and mindful eating to avoid overeating.
• Increase fiber intake: Foods high in fiber can help you feel fuller for longer, which can prevent overeating. Additionally, fiber aids in digestion and helps regulate blood sugar levels.
• Increase protein intake: It is imperative to add a good source of protein to every meal. Protein is by far the most filling and can reduce cravings and snacking; Protein is essential to repair muscles and bones and play a huge role in the production of hormones.
• Manage stress: Chronic stress can contribute to weight gain and belly fat. Find new ways to bring moments of joy and peace in your day. Explore stress management techniques like yoga, meditation, deep breathing exercises, or engage in activities you enjoy to reduce stress levels.
• Stay hydrated: Drink an adequate amount of water throughout the day. Staying hydrated can help control hunger, support digestion, and maintain overall health.
• Get enough sleep: Aim for quality sleep of 7-8 hours per night. Lack of sleep can disrupt hormonal balance and increase cravings for unhealthy foods.
• Consider Intermittent Fasting: Research have shown that, along with many benefits, Intermittent Fasting can reduce visceral fat which is the main cause of menopausal belly fat.
• Cut Out Smoking and reduce Alcohol: This can reduce inflammation in the body and can lead to significant changes in visceral fat loss and decrease the risk of cardiovascular disease.
• Get support through supplements: I always say that food should be the main source of nutrients, vitamins, and minerals. Supplements can only fill a gap you have in your diet. Ask your health provider; you can get a blood test if necessary and most importantly, choose high quality supplements.
• Seek professional guidance: If you’re struggling to lose belly fat or adopt a healthy lifestyle, consider consulting a health coach, a registered dietitian or a personal trainer who specializes in menopause-related weight management.

To sum up, losing weight and reducing belly fat takes time and consistency. It’s essential to focus on overall health and well-being rather than just the appearance of your belly. BE PATIENT AND COMPASSIONATE with yourself and try to adopt healthy habits that you can sustain in the long term.