What is a Menopause Belly Fat? 8 Known Causes

What is a Menopause Belly Fat

Menopause causes several body changes, one being weight gain, particularly in the abdominal region.

During a woman’s pregnancy years, her hips and thighs are the most common places to gain weight.

But once she gets to perimenopause, her midsection is more likely to grow.

Estrogen directs fat to the hips and thighs to support pregnancies, but when its production ceases, it shifts to the abdominal region, otherwise known as the belly.

The location shift isn’t the only difference because weight gain in the hips and thighs is subcutaneous. But, when a woman starts gaining weight in her abdominal region, its visceral fat increases the risk of cancer, diabetes, heart disease, etc.

According to a study recorded by the AHA (American Heart Association), women with a lot of belly fat (visceral) have at least a 10% greater risk of getting a heart attack than women with more overall body fat (subcutaneous).

In this review, we’ll look at the causes of menopausal belly fat apart from the cessation of estrogen production and several ways to reduce this belly fat.

The Causes of Menopausal Belly Include:

Belly weight gained as a result of menopause is expected due to the cessation of estrogen production. However, other factors can cause a menopausal belly, including.

1. Family background of obesity

2. Anti-depressant and anti-psychotic meds

3. Chemotherapy

4. Lack of adequate sleep

5. Loss of muscle mass

6. Number of pregnancies

7. Reduction in physical activity

8. Slowing metabolism due to aging

How Can You Reduce Menopausal Belly?

Cut Back on Sugary Foods

Menopause Belly Fat – Cut Back on Sugary Foods

Sugary foods aren’t recommended, particularly if you want to shed menopausal belly fat. Not only is refined sugar unhealthy, but it also prevents the body from shedding belly fat.

Natural sugars, like those in fruits, are not a problem because they contain fiber, which allows your body to break them down more quickly.

Spikes from refined sugars can cause insulin to increase, and too much insulin can cause blood sugar to be stored in the body as belly fat.

Drink ACV

To reduce your menopausal belly, start your day by drinking a glass of water with a hint of ACV (apple cider vinegar).

Apple cider vinegar contains acetic acid, which helps your body burn fat and also rids the body of toxins. Not only that, but it also replenishes your energy levels.

The benefits of adding ACV to your drinking water are endless; add two tablespoons of apple cider vinegar to a glass of water daily and watch the magic happen.

Don’t Succumb to Emotional Eating

Menopause Belly Fat – Don’t Succumb to Emotional Eating

It’s tempting to want to deal with hormonal imbalances by eating. Hormonal imbalances make you want to wake up at night and have a slice of pizza or leftover dinner.

Shedding belly fat during menopause doesn’t mean you need to deprive yourself of all good things in life; however, you should be careful when you get the urge to snack on junk food and try to control your emotions in better ways.

So, how can you do this? You can distract yourself, for instance, by reading or watching something and practicing self-care.

Eat More Fiber

Eating foods rich in fiber, particularly the soluble kind, is recommended. Soluble fiber dissolves in liquid, forming a gel-like substance that helps lower cholesterol levels. As a result, it can help reduce menopausal belly fat.

According to one study on obesity, for every 10g soluble fiber consumption increase, there is a 4% decrease in belly fat.

Some of the best sources of soluble fiber are fruits (apples, berries, and citrus fruits), leafy greens (broccoli and Brussels sprouts), and whole grains (barley, bulgur, oatmeal).

HIIT Exercises

Menopause Belly Fat – HIIT Exercises

HIIT (High-Intensity Interval Training) exercises are a great way to make your body expend a lot of calories quickly, thanks to the level of intensity involved.

HIIT exercises require you to engage in short bursts of all-out activity and brief rest periods.

HIIT exercises differ from steady-state workouts such as jogging or walking because they increase the heart rate, causing the body to burn fat more quickly.

Keep Your Portions in Check

Menopause causes your metabolism to slow, with some studies indicating your body burns fewer calories daily.

If you don’t reduce the number of calories you consume daily, you will increase your menopausal belly fat. As a result, cutting back on takeout, such as fried foods, is an excellent way to control your portions.

Also, the number of meals and the time you have meals in a day can make a significant difference.

You can try having several meals daily, but the portions should be small. This will help your body break down the food quickly.

Stay Vertical More Often

When your body is in motion, it burns a lot of calories. Staying vertical isn’t the same as working out, although you should also do that. However, staying upright more often can expend more calories than sitting down.

If you don’t want to stand up often, you can get a pedal exerciser and place it in front of your couch. This will help you exercise while catching up on your favorite movies, sports, and TV shows.

Strength Training

According to the CDC (Centers for Disease Control), you must do at least 2.5 hours of cardio daily to stay healthy. Most women do the cardio portion right but don’t incorporate strength training into their routines.

Without strength training, the female body loses muscle mass after 30 years. Therefore, you must do it thrice weekly to keep your body strong.

You don’t need to go to the gym; you can use your body weight for push-ups, squats, and other exercises. You can also invest in dumbbells or resistance bands.

Final Thought

To sum it all up, you can reduce your menopausal belly by following the tips listed above.

If these tips prove challenging, consult a physician to check your hormonal levels. You might have thyroid issues, which makes losing a menopausal belly more difficult.