As a woman turns 40, she starts going towards her menopausal years. Most of the females begin perimenopause after their fourth decade which means that the menopause symptoms may start appearing around this age. Some of the common menopause symptoms include hot flashes, night sweats and mood swings.
Some may also notice accumulation of belly fat around this age. This is due to the weight distribution changes which happen as one hits menopause. As the estrogen levels begin to wane and the metabolism continues to hit rock bottom, one may find it difficult to lose weight around the belly. This is why we have come up with the top 7 ways to reduce menopausal belly fat:
1. Exercising
This should come as a no surprise. You must start with rigorous exercising to lose that belly fat. You must set up an exercising routine which should definitely include walking, swimming, cycling and strength training. Start slowly and then keep stretching as your stamina begins to improve.
2. Do not Sit or Lie Down Often
It is a good idea to stay as vertical as possible during the day and avoid sitting down or lying down several times a day. As you sit down often, your body tends to turn off the fat-release enzymes and this may make it difficult for you to lose weight around the belly.
3. Control your Diet
In order to lose weight, you will definitely have to control your diet. As the metabolism becomes slower, you must concentrate on controlling the size of your portions and concentrate more on fresh fruits, vegetables rather than junk items which contribute to weight gain.
4. Choose Fats Carefully
Fats definitely make your food yummy but you must know which fats to choose and which to avoid. The best and healthiest fats come from vegetables sources such as nuts and olives etc. also, consume only limited amounts of fats to avoid menopause weight gain. Avoid consuming unhealthy fats such as palm oil, hydrogenated oils etc.
5. Get Enough Sleep
Insomnia is a common symptom of menopause and when you do not sleep too well, the hunger and appetite hormones become misbalanced. So you tend to overeat which contributed to belly fat. Thus it is a good idea to get enough sleep in the nighttime to avoid this. Also keep your bedroom cool to avoid hot flashes and night sweats.
6. Control Stress
Another effective way to reduce menopausal belly fat is to control stress. It is a fact that there is a connection between stress and fat. If you are stressed most of the times, then the cortisol levels will go up, leading to belly fat accumulation. Thus make sure you reduce fat either by engaging in relaxing activities or avoiding too much work.
7. Find a Partner
Doing all of the above alone can be tough and hence you must find a friend or a partner who can keep you motivated and help you achieve desired results.
