You have been training consistently (at least it feels that way), and your diet seems dialed into your training and life. But you start to notice that you are more hungry than you have been and tired on top of it. It feels like your belly is not as tight as you remember it, and then the scale…just keeps going up. Let’s start losing the dreaded belly fat during menopause and look and feel great.
A friend recently exclaimed: “No matter what I do, I can’t stop gaining weight. I eat right and exercise all the time, but nothing seems to work”.
You may not even know that you are in menopause because that belly fat could just be eating too much and not training hard enough.
Yes, you can start losing that dreaded belly fat in menopause and look fit and feel healthy.
Keeping your belly fat low, your training intensity up, and feeling sexy is a tall order.
Sounds familiar?
The #1 reason you gain belly fat is the changes in Hormones!
With menopause comes a drop in estrogen, and that makes the body store more fat than usual. It makes us prone to “belly fat,” and other hormone level changes will make us more hungry.
Let’s face it, now that the kids are gone, you might enjoy a bit more of the good life eat out more often, and have that extra glass of wine, right? It all adds up!
There is no reason to feel this way, and with my simple lifestyle solutions, you, too, will feel energized and healthy and start losing that Meno-pot! Yep, that’s the lovely name it’s called by many: The Menopause Potbelly!
As a personal trainer, pilates trainer, and running and sports nutrition coach, I always get asked what I do to stay in such great shape during menopause.
Most might assume I am eating very little, never have some of fatty foods like pizza or ice cream, and exercise all the time.
This can’t be further from the truth – I live a very normal fitness lifestyle.
I keep an eye on my diet and eat healthfully, but I also indulge in some of my favorite foods like Thai Chicken, Pizza, frozen custard, and some wine, but not on a daily basis.
On the other hand, when my training ramps up for a marathon or triathlon, I will eat foods that might not be part of my everyday nutrition plan because I need the fat, salt, and energy that simple carbohydrates like pizza and bagels give me.
Considering these facts will be even more critical during menopause, as our body responds differently now. Will our bodies change when we go through menopause? Of course, we can choose to embrace our new bodies and stay fit and strong throughout the change.
Important Facts About Menopause
First, It is super important to keep exercising during menopause and follow a program that includes aerobic and strength training. If you are a runner, you need to include upper body and core strengthening exercises to preserve muscle mass and increase bone density. More muscles equals a faster metabolism, and the body will burn more calories.
Second, you don’t need to go on another diet or cleanse to lose belly fat. We know that dieting just does not work! Instead, eat healthfully throughout the day, keeping in mind your training plan.
How To Lose Belly Fat In Menopause – 4 Simple Belly Fat Burner Tips
Tip #1 – Sleep more
Studies have shown that adults who sleep less than seven hours tend to gain weight. When you are sleep-deprived, you will start getting a bigger appetite. Plan to go to sleep by turning off all distractions so you can relax and de-stress. Practice relaxation breaths to calm your body and mind.
Tip #
2 – Be active
2 – Be activeStaying active is the best way not to gain weight and start losing that dreaded belly fat. I know it is hard during menopause even to get going at all. You will feel so much better and less stressed after a good workout. This will help you stay energized and start losing the dreaded belly fat during menopause. As an athlete, you can set training goals for an upcoming race event or join a local group of like-minded athletes to stay motivated.
Tip #3 – Eat healthily
A well-balanced and nutritious diet is the key to feeling strong and energized and starting to lose that dreaded belly fat. Plan your meals around eating mostly lean protein, vegetables, some fruits, and healthy fats. By adding healthy fats like avocados, you will feel energized, and it helps you to start losing body fat during menopause.
Tip# 4 – Start a food and exercise log
Knowing what you eat, how much, and when is a must for any active woman. This will take the guesswork out of your daily nutrition and exercise plan. It’s as simple as using Evernote and starts typing away. Keep it simple, to begin with. If you don’t know the portion sizes, don’t worry just note the time and the foods you ate. It is crucial that you stay consistent.
Dealing with belly fat during menopause can often feel like an uphill battle, but I’m here to remind you that it’s a challenge you’re more than capable of overcoming. Remember, menopause is not a full stop on your health and fitness journey; it’s merely a new chapter with different rules. Your body is resilient and adaptable, and with the right strategies in place – like a balanced diet, regular strength training, and mindful stress management – you’ll be amazed at what you can achieve.
Embrace this time of change as an opportunity to rediscover your strength and redefine your health goals. Believe in your ability to adapt and thrive. You’ve got this, and I’m here to support you every step of the way!
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