Coping With Menopause Weight Gain
8 Menopause belly fat solutions the work!
For countless women perimenopause and menopause weight gain can prove to be extremely frustrating...to say the least.
Most of us would do or try almost anything to find the perfect "menopause belly fat solution!"
Although you haven’t changed your diet plan or activity level in any way, your weight slowly creeps up over time regardless.
What the heck is going on?
One of the symptoms of perimenopause and menopause is weight gain – and an accumulation of bellyfat in the abdominal area.
Here are 8 strategies that will help you to control menopause weight gain, naturally increase metabolism and encourage belly fat loss.
1. Take in fewer calories.
One of the main causes of menopause weight gain is that metabolism naturally slows down with age. Your body naturally requires fewer calories to maintain your present weight.
In other words, a woman of 40 doesn’t need as many daily calories as a woman of 20.
If you haven’t started already, begin to incorporate some of the healthy eating guidelines like proper food combining and portion control.
I’ve outlined what I did and what worked for me below.
Healthy Eating Guidelines for Belly Fat Loss.
My Belly Fat Diet
The type of food, the amount of food AND the time of day we eat are all important factors to both belly fat loss and keeping menopause weight gain at bay.
2. Increase intake of foods rich in phytoestrogens.
Foods high in natural phytoestrogens can help raise your estrogen levels naturally through your diet.
Good sources of natural phytoestrogens include seeds (flax, sesame, fennel, alfalfa), berries, beans (lentils, mung beans), whole grains (wheat, oats, barley, rice bran), apples and carrots and pomegranates.
The best way to get sufficient phytoestrogens in your diet is through supplementation. The herbs Red Clover and Dong Quai are both very rich in phytoestrogens. These natural herbs have been proven to be extremely effective in dealing with the symptoms of peri-menopause and menopause and can be found in
Xtend Life’s Female Rejuvenator
Warning: Ladies, this does not apply to you if you have been diagnosed with estrogen dominance. You do not want to add more phytoestrogenic foods to your diet. This condition must be diagnosed and treated by a qualified medical professional.
Solutions for Menopause Weight Gain: If you reduce your caloric intake by 300 calories per day and increase your activity level (enough to burn 200 calories per day), that will create a 500 calorie per day deficit and over the course of one week, you can lose up to one pound of body fat each week!
3. Exercise regularly.
For many of us, as we get older, we naturally tend to become less physically active. There are no more children to chase after and vacations tend to be more for relaxation than for activity.
Aim for 30 - 45 minutes of brisk walking or cardiovascular activity daily.
Read more about
The Best Exercise to Lose Weight
The idea is to do what you enjoy and fits best into your lifestyle, otherwise you won’t continue to do it consistently.
Remember too to take time to stretch your muscles beforehand and again afterwards.
4. Interval Training
As we age, we naturally lose muscle mass. Muscle is metabolically active and helps you burn more calories, so it’s important to hold on to as much muscle as we can. It also helps with belly fat loss.
Weight resistance exercise is the best form of exercise for building metabolically active lean muscle, especially for women over 30.
Interval training incorporates weight resistance and cardio in one quick workout. It’s a ‘two for one’ deal, which is great for those who are time strapped!
If lifting weights isn’t something you’d enjoy try Yoga or Pilates - they both use body weight as resistance and will have the same effect.
Exercise is great for relieving stress and helps to avoid
It releases “feel good” endorphins and apart from helping you burn more calories, it will help to energize you, it will help you to sleep better at night and it will help speed up metabolism too.
Perimenopause Weight Gain Solutions: If you can’t work out in the morning or at lunch, aim to do it at least three to five hours before you go to bed. Exercising right before bedtime can pep you up more than fatigue you. Go figure! Not only does it heat up the body’s temperature (we sleep best when our body temperatures have dropped and we’re in a cool environment) but it revs up your mind too. (Source – Chatelaine magazine, October 2010)
5. Increase Metabolism Naturally.
By building more metabolically active fat burning muscle you’ll
increase metabolism naturally
and help keep menopause weight gain at bay.
As always, be sure to consult with your doctor before starting any exercise program if you have any medical conditions or if you haven’t exercised regularly in the past.
6. De-stress daily
Make a concentrated effort to de-stress daily.
Techniques like Self hypnosis, Meditation, Yoga, Tai Chi, Qi Gong or just sitting quietly and focusing on your breath for a short time each day are great ways to de-stress, center yourself and recharge the body in the process.
High stress levels lead to hormonal changes that encourage weight gain.
Stress signals the body to create cortisol (the stress hormone) and adrenaline (fight or flight response).
Cortisol increases your appetite and creates more fat cells and adrenaline ages you faster.
Further, if you find that stress is interrupting your sleep and keeping you from getting enough rest, your leptin levels may drop. Leptin is the appetite controlling hormone.
Menopause Belly Fat Solutions: A 2010 study from the University of Helsinki found that of 7,332 adults who were followed for 7 years, one third of the women who reported having frequent sleep problems put on more weight than sound sleepers. And in a chicken-and-egg scenario, weight gain can trigger even more sleep issues, including sleep apnea, a condition that can interfere with breathing while you sleep. If you suspect you’re developing issues like regular insomnia, ask your doctor for help so it doesn’t sink in as a negative long term habit. (Source – Chatelaine magazine, October 2010)
7. Supplement with Omega-3 Vitamins.
Omega-3/DHA Fish Oil supplements
help speed metabolism, increase fat burning and reduce your risk for diseases like cancer, heart disease and diabetes.
Omega-3 and Weight Loss
Using safflower oil daily has also been shown to help with symptoms of perimenopause and encourage
menopause belly fat loss.
8. Accept that your body shape will change.
Provided that you’re not obese right now, accept that your body shape changes with time.
Why not make use of the power of body shapers and other slimming undergarments — they're a great slimming trick!
Body shapers - The Optimal Optical Illusion
Incorporating all or just a few of these strategies into your life will help you keep menopause weight gain at bay and go a long way towards helping you deal effectively with both the symptoms of premenopause and menopause weight gain.
What Women Should Know About Visceral Fat
Menopause Belly Fat Loss
Menopause Help & Resources List
18 Useful Tips to Manage Pre Menopause Symptoms
What is Menopause?
Losing Weight During Menopause
Menopause Supplements for Women
Natural Supplements for Menopause Symptoms Relief
About Your Soy Menopause Supplement
My Menopause Diet
Menopause and Exercise Questions and Answers
Red Clover Health Benefits
Hormones and Weight Gain
Return to Menopause and Weight Gain
Return to Belly Fat Blues Home
from Coping With Menopause Weight Gain
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