How can I lose my menopause belly, preserve lean muscle and avoid gaining extra body fat?
These are questions that are immensely common among women who have entered into menopause.
An active lifestyle is essential to prevent fat gain and muscle loss for postmenopausal women.
The following tips and steps can help reduce several menopausal signs, including an unwanted belly:
Table of Contents
- 1 Initial solution: Hormone Replacement Therapy (HRT)
- 2 Alternative solution: Regular resistance workout
- 3 Other alternative options for HRT
- 4 How can I lose my menopause belly? Lifestyle procedure tips
Initial solution: Hormone Replacement Therapy (HRT)
The primary argument in favor of HRT is that it can help postmenopausal ladies preserve lean muscle and avoid gaining body fat.
Different types of HRT exist:
- HRT treatment plans: HRT medicine may be taken without stopping, or used in cycles where ladies take estrogen without pausing while taking progestogen every couple of weeks. Methods of taking HRT medcine include taking tablets, skin patches, gels, vaginal creams, rings or pessaries.
- HRT hormones: Most ladies take a mix of the hormonal agents estrogen and progestogen. However, females who have had a partial or whole hysterectomy may take estrogen by itself.
Hormone Replacement Therapy (HRT) has had its fair share of controversy.
A major study carried out by the Women’s Health Initiative was stopped midway, because some of those taking HRT developed more significant occurrences of breast cancer and heart disease!
Alternative solution: Regular resistance workout
The American College of Sports Medicine explains a study in which scientists were searching for an alternative to HRT, which would still help maintain a healthy body composition.
Four groups of ladies took part in a resistance exercise program:
- Group 1: No workout + no HRT medicine
- The second group: No workout + HRT medicine
- Group 3: Workout + HRT medicine
- The fourth group: Workout + no HRT medicine
At the end of one year, the researchers discovered that the group of ladies who worked out and did not take HRT medicine (Group 4) did better than Group 2 (HRT medicine and no workout).
Group 4 also fared a little better than the group that worked out and took HRT medicine (Group 3).
Obviously, group 4 did way better than group 1 as well (no workout and no HRT medicine).
The researchers reached the conclusion that regular resistance workouts were just as reliable as taking HRT medicine in keeping off body fat for menopausal women.
Routine physical activity can enhance and lower those dreaded nocturnal hot flashes.
It’s also an excellent way to defeat those bad moods, especially if you continuously feel nervous, depressed or irritable.
Investing in the right treadmill with high weight limitation and increased capacity can help menopausal ladies work out regularly all year round, regardless of weather conditions or seasons!
Other alternative options for HRT
Are you in your menopause and having a hard time controlling your symptoms (such as a belly and thick thighs)?
You might think about the following alternative ways to help you:
Limit your carbohydrate consumption to eliminate menopausal stomach fat
Not all nutrients are produced equivalent.
In fact, some professionals think that a regular diet heavy in unrefined carbs like pasta and bread stimulates and promotes excess belly fat.
Complex carbs are the enemy of the over 40’s. If you are perimenopausal, take a look at just how much sugar you are consuming…
Our bodies convert carbohydrates into sugar. Candy bars and the like are converted quicker than oatmeal, but eventually, all of it turns to sugar.
Consumption awareness will help you reduce that intake to more acceptable levels.
A diet that is less dependant on carbs will reduce the risk of postmenopausal weight gain!
Standing instead of sitting is a great idea to lose your menopause belly
The formula is simple: The more time your body remains in motion, the more calories your body will burn.
How can I lose my menopause belly? By staying in motion as much as possible.
One low-effort method to do that, is to stay as upright as possible throughout the day.
Besides increasing your calorie burn, it will help to prevent other health problems.
Sitting down for a long time promotes more stomach fat.
That’s without taking into account the fat accumulated around organs such as the liver, which increases the danger of diabetes and heart problems.
While standing up isn’t the same as a full-on workout, it is still very beneficial.
You could stand up when you’re on the phone, or park some distance away from your destination, so you’d be fitting in some cardio activity.
If you’re a binge-watcher watching your favorite show, place your treadmill in front of the screen.
This enables you to catch up on all your preferred shows while you are losing weight (because exercising on a treadmill burns fat). Not fully convinced of the added value of a treadmill? Then read why you should invest in a home treadmill: Key benefits at a glance.
And if your job has you sitting in front of a computer system all the time, try out a standing desk.
Employees with standing desks reported substantially less upper back, shoulder, and neck pain, besides being inclined to be more active.
How can I lose my menopause belly? Lifestyle procedure tips
The following way of life steps and tricks can help reduce some menopausal signs such as a menopause belly:
- Try to decrease your tension levels to improve your mood swings. Make sure you get lots of rest, in addition to getting a routine workout. Activities such as yoga, qigong, and Tai Chi can be very beneficial.
- Cut down on spicy food, alcohol, and caffeine as they have actually all been known to trigger hot flashes.
- If you’re a smoker, it’s time to give it up. Not smoking will reduce hot flashes and your risk of developing severe health conditions like heart cancer, illness, and stroke.
- Adopt a healthy diet and stick to it. A balanced diet plan will help prevent weight gain and keep your bones healthy.
- Stay cool at night. Wear loose clothing in bed and make sure that your sleeping space is ideally well-ventilated, especially if you experience hot flashes and night sweats.