It’s a well known fact that before, during or after menopause women begin to develop what is commonly called menopause tummy fat. But why is this happening and what can you do about it? Well there are actually quite a few reasons why this happens. First of all as you get older, your metabolism slows down as you’re generally becoming less active.
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Moreover, because you’re becoming less active you need fewer calories but rarely do you adjust your diet to take this into consideration. This naturally contributes to an increase in total body fat. But this alone does not explain the menopause belly fat. In combination with this your hormones are changing and specifically you’re producing less oestrogen. Normally through the child bearing years, oestrogen helps direct any extra fat into the hips, but as oestrogen levels decrease excess fat stops moving into the hips and instead accumulates around the waist causing menopause belly fat.
Unfortunately excess weight around your stomach is very unhealthy when compared to other regions of the body and increases the risk of diabetes, some cancers not to mention heart disease. The fantastic thing is you do not just have to take it; you can do something about it. Understanding the reasons for this new accumulation of fat is the first step towards fighting it. There are actually two kinds of belly fat; subcutaneous (what we could see) and visceral (deeply buried around our organs).
It’s the visceral fat that’s responsible for the possible health issues and it is therefore that this fat that we will need to target. Fortunately visceral fat can be reduced through a couple of lifestyle adjustments to your diet and workout routine. Here are only a couple tips on the best way best to reduce that menopause tummy fat. The important things here are to consume fewer calories and improve overall nutrition. You don’t need to go on a crash diet, but only a few tweaks here and there should work.
In order for one to handle that menopause belly fat you will need to burn more calories than you consume. Regular exercise will raise your metabolism thereby helping in this weight loss procedure. You should try to exercise every day of the week, alternating heart and cardiovascular strength exercises. For maximum results you will need to work in a medium to high intensity for at least 30 minutes. Aim to operate at a level that has you breaking into a sweat and raises your heart rate to the “fat-burning” zone. Besides the obvious weight reduction benefits associated with exercise, another benefit of exercise that’s often overlooked is the impact it has on anxiety. It’s well known that exercise produces endorphins and endorphins enhance your body’s reaction to stress.
Exercise therefore may be exactly what you will need to combat any comfortable eating you’re doing because of stress. It’s now well recognized that you can not”spot-burn” fat in a given area. However, in combination with an overall weight reduction regime, targeting particular regions will increase the effect by toning and firming the muscles in that region. Specifically to remove menopause tummy fat you will need to target the deeper and lower abdominal muscles. Traditional tummy exercises aren’t the best way to do this. Sit-ups, crunches, leg lifts can help to target the subcutaneous fat but for elimination of the heavy visceral fat, you’ll have to take part in pelvic tilts and abdominal hollowing exercises, most easily described as “drawing from the bellybutton”.