Are you in the midst of your midlife stage? Are you struggling to manage your weight? Or are you searching for effective ways to eliminate that menopause belly of yours?
You are not alone in this battle. In fact, gaining weight during midlife is common. Two in every three women between ages 40 to 59 are overweight.
Moreover, almost three in every four women who are at least 60 years old are also overweight.
So how do you address menopause weight gain? Continue reading below to find out how.
Tips to Keep the Menopause Belly at Bay
You can address menopause and belly fat through a combination of methods. At the same time, you also need to realize that losing and managing weight takes some hard work.
Here are seven of the most important tips that will help you win the battle against menopausal weight gain.
- Start with Your Diet
Overcoming menopausal weight gain begins with your diet. To enjoy a healthy diet for menopause, you need to start modifying your food intake and food choices.
Start by reviewing your diet and determining your caloric intake. The equation is if your intake is higher than what you burn, your body will store the excess. These excess calories are what will make you gain weight.
Track what you eat and stick to a max of 1,600 calories per day. You can also try reducing your intake by 250 calories per day. At the same time, you should increase your energy expenditure by 250 calories.
Lower your carbs and increase your vegetable intake.
Stay away from processed foods, as these contain high levels of sodium. You should also stay away from carbonated drinks.
Reduce your intake of sweets like chocolates and candies. Stick to more natural options like fruits.
You also need to practice portioning your food. One effective way is to lessen your takeouts and restaurant eat-outs.
Finally, you should start timing your meals. Put an end to those midnight snacks. Try to eat within an 8 to 12-hour window.
Aside from taking care of your diet, you need to put in some more work by exercising. You need to do exercises that focus mainly on your core.
By strengthening your core, you will build more muscles in your tummy section. You need exercises that target the transverse, oblique, and recti muscle groups.
Ask your trainer to guide you in doing abdominal exercises. You can start with reverse crunches, front and side planks, and medicine ball twists.
Moreover, intensify your weight training. Increase the weight while shortening the reps.
- Stand Often
Did you know that a simple act of standing can go a long way? If you have the choice between standing and sitting, try to go for the former as often as you can.
Standing for the most part of the day helps you burn more calories. On the flip side, a study revealed that sitting for extended periods of time contributes to abdominal fat.
Thus, go for every opportunity to stand. Instead of parking close to your office, park somewhere a bit farther. This will force you to walk a few more steps.
When taking a phone call, stand up until you finish with your call. And if your work requires you to sit in front of a computer, use a standing desk if there is any in the office.
- Get Enough Sleep
Another factor that contributes to weight gain is your sleeping habits. Women who are going through menopause may suffer from insomnia. When you lack sleep, your hunger hormones act up.
If they act up, there is a tendency for you to overeat. You will have cravings even late at night. One way of addressing this is to avoid going to the kitchen by 8 p.m. You should also consider brushing your teeth as early as 7 p.m. if you can.
When it comes to the length of your sleep, go for a minimum of seven hours per day. Avoid using your mobile phone or watching TV an hour before heading to bed. Switch your devices to silent mode while keeping your bedroom cool.
- Manage Stress
Stress is another factor that adds weight to your belly. When your stress levels are up, your cortisol also increases. This prompts your liver to produce more blood sugar.
Though, initially, this will keep your energy high, having cortisol levels constantly high will also result in insulin resistance. It will make it easier for your body to deposit fat inside your belly.
Thankfully, you can manage your stress in simple ways. If stress is starting to get the best of you, take a break by walking outside. You can also perform some breathing exercises to help clear your mind.
Think more positive thoughts. Avoid negative people. Stick to jolly colleagues.
- Talk to Your Doctor
You should talk to your doctor about your struggles. Get some advice on how you can minimize the symptoms of menopause. There are times when women’s hormonal imbalances already require some medication.
- Do Some Visualisation
Lastly, you need to start visualizing your reward. Find a quiet spot where you can sit and relax. Close your eyes and visualize yourself without that menopause belly.
Be specific when you visualize your body. Keep a mental picture of how you want to see yourself once you reach the finish line. Imagine how you will feel once you reach your goals.
Visualize every morning before starting your day. This will help motivate you to push harder in the gym, and it will also help keep you on track when it comes to your diet.
Start Beating Menopausal Weight Gain, Today!
Going through menopause and the challenges that come with it are no laughing matter. But you can overcome your menopause belly and other symptoms by improving your health and lifestyle.
We also invite you to take this weight loss type quiz. This is a free quiz that will help you formulate a custom blueprint for losing weight.
Take the quiz and start losing weight, today!