For some women, one of the most frustrating parts of menopause is gaining weight, seemingly overnight and centered around the belly region. That frustration is compounded when you realize that you really didn’t change anything, you still eat and exercise the same, but yet, there it is around your middle and it doesn’t want to budge.
Losing menopause belly can be a challenge to be sure. It often takes a multi-pronged approach but there are a few changes you can make now that will set you on the right path to shedding that stubborn belly fat.
Increase Protein Intake
One of the reasons protein is important at this time is that it helps you feel fuller for longer and boosts your metabolism. That can help you eat less and maybe burn a little more. Aim for adding lean protein sources like chicken, fish, eggs, and legumes at every meal. Increasing your protein intake can help preserve muscle mass as you lose weight, which is crucial for keeping your metabolism revved up.
Change Up Your Carbs
Instead of eating refined carbs like white bread, pasta, and sugary snacks that can contribute to belly fat accumulation, opt for complex carbs from whole grains, fruits, and vegetables. Reducing your carb intake can help your body burn fat more efficiently.
Stay Hydrated
Drinking plenty of water can aid in weight loss by keeping you hydrated (sometimes it may be hydration you really need when you think you are hungry) and reducing water retention. Aim for at least 8 glasses of water per day, and more if you exercise or live in a hot climate.
Incorporate Strength Training
Strength training exercises like weightlifting, resistance bands, and bodyweight exercises help build lean muscle mass, which boosts your metabolism and burns more calories even at rest. Aim for at least two strength training sessions per week.
Get Enough Sleep
Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to increased cortisol and increased belly fat. Aim for 7-9 hours of quality sleep per night to support weight loss efforts.
Manage Stress
Chronic stress can lead to increased cortisol levels, which can contribute to belly fat accumulation. Practice stress-reducing activities like yoga, meditation, or deep breathing exercises to keep cortisol levels in check.
Consider Hormone Replacement Therapy (HRT)
For some women, HRT can help regulate hormones and prevent menopause-related weight gain, particularly around the midsection. Consult with your healthcare provider to determine if HRT is appropriate for you.
Remember, losing menopause belly fat requires a combination of diet, exercise, and lifestyle changes. Be patient and consistent, and celebrate small victories along the way. With dedication and perseverance, you can achieve a slimmer, healthier physique.
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