Menopause belly, also known as middle-age spread, can be frustrating to deal with. As women go through menopause, declining estrogen levels lead to fat deposition around the abdomen. Fortunately, with some diet and lifestyle changes, it's possible to slim your midsection.
Eat a balanced, nutrient-rich diet. Focus on getting adequate protein, healthy fats, fruits, vegetables, and whole grains. Protein helps retain muscle mass which boosts metabolism. Healthy fats like olive oil, avocados, nuts and seeds have anti-inflammatory effects. Fruits, veggies and whole grains provide vitamins, minerals, fiber and antioxidants.
Choose foods rich in phytoestrogens. Foods like flax seeds, soybeans, tofu, beans, oats and barley contain phytoestrogens that mimic estrogen. Consuming them may help manage menopausal symptoms like belly fat.
Cut back on sugar and refined carbs. Limit foods like bread, pasta, cookies and candy which spike blood sugar and promote fat storage around your midsection.
Eat more fiber. Fiber-rich foods like vegetables, fruits, whole grains, beans, nuts and seeds help eliminate waste from your system and reduce bloating.
Drink green tea. Animal studies suggest the antioxidants in green tea may target abdominal fat and support weight loss. Sip on unsweetened green tea to aid fat burning.
Engage your muscles with strength training 2-3 times per week. Building muscle increases metabolism so your body burns calories more efficiently. Some effective strength training moves include:
- Planks: Hold a plank position, resting on forearms
- Squats and lunges: Tone your butt and thighs
- Arm and shoulder presses: Use free weights or resistance bands
Perform cardio exercise most days. Aerobic activities like brisk walking, swimming and cycling make use of stored fat for fuel.
Aim for 30-60 minutes daily to rev up calorie expenditure.
Try high intensity interval training (HIIT). HIIT alternates short bursts of vigorous activity with recovery periods. The intensity torches calories and keeps metabolism humming post-workout.
Get enough sleep. Not getting the recommended 7-9 hours per night alters hunger hormones, spurring appetite and belly fat accumulation.
Manage stress. High cortisol from chronic stress increases abdominal fat.
Relaxation techniques like meditation, yoga, deep breathing can counteract stress.
Consider bioidentical hormone therapy. Imbalanced hormones after menopause lead to weight gain.
Bioidentical hormones like
estradiol,
progesterone and
testosterone customized to your needs may help normalize hormones for a slimmer figure.
Talk to your doctor or visit
Equilibrium Hormone Institute for natural hormone treatments that reduce menopause symptoms like belly fat.
Making diet and lifestyle modifications can help slim your midsection as you go through menopause. Be patient and persistent in following these belly fat-fighting strategies, and you should start seeing a reduction in your menopause belly over time. Contact Equilibrium Hormone Institute to learn about bioidentical hormone replacement options to get your hormones in proper balance for an even greater reduction in stubborn abdominal fat.
