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.
Menopause weight gain often appears without any apparent behavior change. But it doesn't go away on its own. Instead, like any other weight loss, losing menopause weight requires you to expend more calories than you take in.
This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body. The tendency to gain or carry weight around the waist — and have an "apple" rather than a "pear" shape — might have a genetic component as well.
It's Not Impossible to Lose Belly Fat After Menopause!
You can't control the hormonal changes that work against losing belly fat, but you can change your lifestyle. The best exercise prescription is a combination of exercise that boosts your heart rate and strength training.
Menopausal bloating
Bloating is a common symptom of perimenopause and menopause. Your abdomen may shift and enlarge throughout the day, depending on what you've been eating. Water retention or gas retention can be the source of this type of bloating.
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.
A combination of diet and exercise may help symptoms. A person can perform exercises that burn fat, such as running, walking, and other aerobic activity. Reducing the calories a person consumes can also help. A person can learn more about how to reduce belly fat here.
Estrogen and progesterone levels decrease significantly during menopause. Emotional and mental changes occur as well. The reduction of female hormones leads to redistribution of body fat, particularly to the abdominal area. Genes and hormones determine where we store fat, so we can't lose it selectively in one area.
Postmenopause is the time after menopause, when a woman hasn't experienced a period for over a year. Postmenopause, you will no longer have periods but some women do continue to experience symptoms of menopause.
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.
D2 and K2 are a powerful duo when taken as a supplement. Each of these vitamins is involved with balancing hormones, particularly those associated with weight management, and are viewed as safe vitamin supplements for people to take to support metabolic processes.
Bioidentical or "natural" hormones
Bioidentical hormones are hormone preparations made from plant sources that are promoted as being similar or identical to human hormones. Practitioners claim these hormones are a "natural" and safer alternative to standard HRT medicines.
Some evidence suggests that estrogen hormone therapy increases a woman's resting metabolic rate. This might help slow weight gain. Lack of estrogen may also cause the body to use starches and blood sugar less effectively, which would increase fat storage and make it harder to lose weight.
Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it's one of the most effective forms of exercise for reducing belly fat.
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Studies show that consuming junk food and processed foods with synthetic additives are the leading cause of high belly fat and obesity. Additionally, foods rich in sugar and Omega 6 fatty acids, excessive drinking, smoking and a sedentary lifestyle are equally likely to cause high belly fat levels.
An endocrinologist can very often help you reverse weight gain that is associated with hormonal imbalances. Potentially useful interventions include lifestyle changes such as exercise, diet modification, or stress management, as well as treatments such as testosterone or thyroid hormone replacement.
Some causes may be related to stress, alcohol consumption, or medications. Other causes can be a result of health conditions like hypothyroidism or PCOS. Many causes of stomach swelling and weight gain can be treated with lifestyle changes and medications. However, others, such as ascites, can be serious.
A significant change in hormone levels, especially the decreased production of the hormone estrogen, can result in excess abdominal fat. And because menopause occurs at a later stage in life, age and altered amounts of exercise and diet changes can also influence how much weight a woman could gain during this time.