As women age, their bodies go through many changes. One significant change is the gradual decrease in estrogen levels, which can affect reproductive health and body shape. One common issue women face during this time is gaining belly fat, which can be frustrating and impact their overall well-being. Lower estrogen levels can also lead to increased inflammation, causing discomfort like joint and muscle pain and problems with thinking clearly. In this blog post, we’ll go over 5 tips to on how to stop menopausal weight gain & increased belly fat during menopause, helping women feel more confident and full of energy during this phase of life.
How To Stop Menopausal Weight Gain, Tip 1: Prioritize Fiber for a Healthier Gut and Weight
Aim to consume more than 25 grams of fiber each day to support both your gut health and weight management. Fiber-rich foods, such as berries, beans, whole grains, and fruits and vegetables with their skins intact, should become staples in your diet. These nutrient-packed choices not only promote digestion but also assist in curbing those stubborn belly fat deposits.
How To Stop Menopausal Weight Gain, Tip 2: Slash Added Sugar to Tackle Belly Fat
Limit your daily intake of added sugars to less than 25 grams (excluding naturally occurring sugars). Focus on incorporating whole, unprocessed foods into your meals and diligently check product labels for hidden sugars, which often lurk in items like dressings and sauces. By reducing your added sugar consumption, you’ll take a significant step toward managing your belly fat more effectively.
How To Stop Menopausal Weight Gain, Tip 3: Incorporate Cardio for Fat-Burning Benefits
Engage in 30 to 45 minutes of cardiovascular exercise within your fat-burning heart rate zone (Zone 2) for a minimum of 150 minutes per week. Zone 2 is particularly effective for shedding unwanted fat and can be achieved by maintaining a heart rate of 60-70% of your maximum heart rate. Regular cardiovascular workouts will aid in your journey to a healthier, more balanced body composition.
How To Stop Menopausal Weight Gain, Tip 4: Manage Stress to Combat Inflammation
Chronic stress is a contributor to inflammation and a range of health issues. To lower cortisol levels, practice stress reduction techniques such as meditation, yoga, and journaling. By actively managing stress, you’ll mitigate its impact on your body’s inflammation levels, paving the way for a healthier, more comfortable menopausal experience.
How To Stop Menopausal Weight Gain, Tip 5: Take a Break from Alcohol for Well-Being
Consider abstaining from alcohol for 28 days, as it can exacerbate menopausal symptoms and affect mental health. Studies have shown that moderate to high alcohol intake can even contribute to the development of osteoporosis. A temporary break from alcohol can be a positive step toward managing your overall well-being during this phase of life.
In conclusion, the journey through menopause may pose various challenges, including alterations in body composition and the unwelcome presence of belly fat. Understanding the connection between declining estrogen levels and increased inflammation is crucial for effectively addressing these issues. Thankfully, by implementing the strategies we’ve explored, you can regain control over your body while improving your overall health and vitality. Remember, you don’t have to navigate this transformation alone. Take the first step toward achieving your goals by scheduling a complimentary goal-setting session with one of our expert coaches today. Embrace this new phase with confidence and embark on a path to a healthier, happier you.
