Most women gain about a pound a year on average during the menopause transition. While that doesn't sound like a lot, the big issue is where those pounds are suddenly going—right to your belly! Belly fat is such a common occurrence that there's even a name for it, the menopot.
At menopause, many women experience weight gain, particularly around the abdomen. Contributors to weight gain at menopause include declining oestrogen levels, age-related loss of muscle tissue and lifestyle factors such as diet and lack of exercise.
Midsection weight gain (aka “meno belly”) in perimenopause and menopause is real – and frustrating. It often feels like this stubborn weight just isn't going anywhere, no matter how much you diet or exercise.
What causes a hormonal belly? A range of hormone imbalances can lead to abdominal bloating, discomfort, and weight gain. They include thyroid problems, Cushing syndrome, and other health conditions. In males, it may result from low testosterone levels and changes in estrogen levels.
These menopause-related changes in digestion, stomach aches and constipation may start somewhere around perimenopause, the transition to menopause that begins between ages 45 and 55. There are a variety of factors that can contribute to menopause belly bloat.
Exercise is key in getting to and staying at a weight that supports your health at any age. During menopause, it can help you lose belly fat. Doing “targeted" abdominal exercises to get rid of belly fat sounds like it would help, but you can't tell your body exactly where to shed pounds.
Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.
How Estrogen Replacement Therapy Can Help with Belly Fat During Menopause. Recent studies show that menopausal women on hormone therapy tend to have less body fat, especially visceral belly fat. Because estrogen affects how your body distributes fat, low estrogen levels can contribute to gaining fat in your belly area.
Bloating is a common symptom of menopause and perimenopause. A full or swollen abdomen can be uncomfortable, even painful. It can also make you feel self-conscious about your body when your belly seems distended.
Weight gain during menopause is so common that some women even have a name for it — “menopot.” It's the “pot belly” that develops in so many women during mid-life, when changing hormones and a slower metabolism team up to pack on the extra pounds.
You can use lemon to reduce belly fat along with following a workout and diet plan. Solely drinking lemon water without diet will only benefit your overall well-being.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
Getting older
A person's body composition changes as they age, which can lead to a belly bulge. For females, the decrease in the hormone estrogen during menopause triggers an accumulation of body fat.
If reduced inhibitions lead you to the kitchen, it could cause you to gain weight, too. Fatty foods: Except for fatty fish and nuts, try to keep your intake of fat-laden foods to a minimum. Steer clear of fast foods, fried foods and processed cookies, cakes and snacks.
Avoid super starchy foods, processed foods, and refined sugar. So there you have it, friends. There is no miracle cure for reducing belly fat. Eating well, moving our bodies, and reducing stress all seem to be the ticket to keeping it in check.
Menopause is divided into three basic stages: perimenopause, menopause, and postmenopause. During this time, the ovaries begin to atrophy which causes a decline in the production of the hormones that stimulate the menstrual cycle; estrogen and progesterone.
On average, women gain 5-8% of their baseline body weight during this time,” she says. For the sake of simple math, this means if you weigh 100 pounds, on average you will gain five pounds in the two years after your final period. If you weigh 200 pounds, you are expected to gain at least 10 pounds.
Before you rush to your doctor to get a prescription for your hormonal belly, there are natural ways to readjust your levels. Reducing sugar intake, eliminating processed foods from your diet, and avoiding things like dairy, alcohol, and caffeine can all help reset your blood sugar and insulin levels.
“It is possible to overcome hormonal changes, particularly in women with perimenopausal belly fat or menopausal weight gain,” explains Registered Dietician, Lon Ben-Asher from the Pritikin Center.