How Do I Get Rid of My Menopause Belly?
The challenge of menopause weight gain is a frustrating topic for so many women in this stage of life. When I hit menopause, I began gaining weight at a frightening rate. I gained about 30 pounds in just a few months. Most of my weight appeared in my midsection, which is where I usually carry excess weight anyway, but I discovered that many menopausal women had the same experience— a sudden onset of the menopause belly. At first, I was not successful in my efforts to get rid of my menopause belly. My previous weight loss tactics didn't work for me once I started menopause, and my doctors told me I should simply eat less, so I had to figure this out on my own. Here’s what worked for me…
Why does menopause belly fat appear?
The hormone shift in menopause can cause our body to store fat, especially in the midsection, or belly region. Anytime we experience a shift in hormones— like in puberty, pregnancy, or menopause— we might notice an abrupt change in how our body stores or utilizes visceral fat. This is simply how our body functions and responds to changes, so we have to remember to be kind to ourselves and set realistic expectations about these changes. But there are some ways to reduce the amount of fat storage during menopause.
Simple Strategies to Reduce Menopause Weight Gain
Exercise for Strength and Muscle 💪
Once we hit menopause, it's crucial for women to start or continue strength training. When I first started working out, women went to the aerobic dance room for cardio, and men went to the weight room to lift. We all believed that lifting weights would give women big, bulky muscles, and we would start looking like men. Women attended the aerobics classes and ran on the treadmills, thinking excessive cardio could help us shed the extra pounds. Boy, were we wrong! Now we know that lifting weights helps to improve metabolism, to gain functional strength, and to support healthy bone density. Improving our metabolism will help utilize visceral fat for energy and chip away at belly fat. For more help with this, add moderate intensity cardio for an extended duration; for example, try fast walking for 30 to 45 minutes. If you are a runner, you might slow your pace slightly to tap into your fat reserves.
Food Choices 🥑
We all already know that eating sugar and processed foods leads to stored fat— menopause belly. Before menopause, I could eat all the chocolate I wanted. I never skipped dessert, and I often indulged in frozen adult drinks. After menopause, as my metabolism changed, I had to get real about my diet, and I cut those sugary treats from my diet. Friends, we must get brutally honest about what we are really eating. I had to cut out desserts, treats, wine, Mixed drinks, and processed foods. I also limited starches, like potatoes, pasta, bread, and rice. I now focus on healthy protein, whole dairy, fruit, and some vegetables. I must confess, I'm only human, and I miss my drinks and treats, but now I feel great, my clothes fit better, and I feel comfortable in my own skin again. Every once in a while, I enjoy a small dessert or glass of wine at a celebration, but this is a rare treat, not the norm.
Intermittent Fasting for Menopause 🕓
Before I entered menopause, I experimented with intermittent fasting using the 16:8 method. This is when you fast for 16 hours, then eat during the following eight hours. Since I didn't feel a difference in my energy levels or my metabolism, I quit. But after menopause, when I was desperate to reverse my growing list of symptoms, including menopause belly, I tried the 20:4 fasting method, and saw incredible results! This is when you fast for 20 hours, then eat during a four-hour window. After only a few days, my hot flashes stopped, my mood improved, and it helped me reduce my menopause belly. Finally!
Final Take
As always, Dear Reader, you must find what works for you. Consider trying the 20:4 fasting schedule. If that seems too difficult for you, start with the 16:8 schedule. Or maybe fasting isn't for you at this time, but you can focus on exercise instead. Again, tailor the strategies to fit your needs and be kind to yourself as your body goes through these changes. Our goal is not perfection, but to be our best in whatever season we are in. We also have to be honest about our choices. Are we choosing the best for ourselves? I had to start making my meals at home or prepare when I am on the go instead of eating fast food or processed food everyday. I actually know many people who eat at Chick-fil-A, Burger King, or Subway daily. This is not being kind to our bodies. We must find balance to live our best healthy life. Won't you join our community of friends choosing to live Pain Free Over Fifty? It's so much better together.
Here's to being your best,
Jennifer Kaye ♥️