During the transition period from being pre-menopause to being menopausal, the levels of estrogen drop in the body. Given the body has been dependent on estrogen for proper functioning; the body therefore looks for other alternative ways for producing estrogen. The body therefore redistributes fats from the buttocks, hips and thighs (where it was stored to be a source of fuel reserve especially during the times of breastfeeding) to the abdomen. These fats collect to form a layer of subcutaneous fat. It is important to note that belly fat is important as it plays the role of aiding in the absorption of fat-soluble vitamins. But when the belly fat exceeds 2-5 pounds; it goes deeper into the abdomen where it will form too much visceral fat. Visceral fat ends up increasing inflammation in the body which easily leads up to heart disease, cancer and diabetes.
While belly fat is so difficult to fight, there are ways through which a woman could engage in and get rid of belly fat. They include the following:
Break the Sweat
Start on an exercise routine that will break up your fat and produce sweat. You could include in your routine such exercises like aerobic exercises which include swimming, bicycling, walking, running and jogging among others. Strength training is also critical for menopausal women; building muscle mass is important if a woman will maintain their edge. Given a menopausal woman’s metabolism decreases by 1% every year past the age of 30, it means that you will have to work much harder than when you were in your twenties if you are to lose any weight. You could start with at least 30 minutes of aerobic exercises five times a week and then progress on as you build more strength. In addition, remember to undertake 15 or more minutes of strength training every day.
Be sure to mix up your activities and go for menopause treatment if its to painfull. Most people often settle for what they like; but the body has a tendency of not losing as much weight when you maintain the same activity for a long time. Therefore be keen to mix you activities up for optimum lose of weight.
Avoid Sitting Down
Try staying vertical as much as you can; by sitting down, you immediately turn off the fat releasing enzymes in the body. Staying vertical and in motion enables for burn of more calories therefore be keen on staying vertical throughout the day whenever it is possible. Another fact to consider is that after the age of 40, the fat cells are not as efficient when it comes to dumping excessive fats. This therefore means that a woman will have to work harder in enhancing the process of fat loss. Ways through which a woman would increase the rate of fat loss are many. For instance, you could choose to walk up the stairs to your office, park farther from your building so that you walk and even choose to pick your phone while passing to and fro in your house. Majority of US citizens have been found to watch TV for at least 2 hours; you could choose to have your treadmill in front of the TV so that instead of sitting when watching TV, you work on the treadmill.
Watch Your Portions
By the time of menopause, your metabolism could be 20% lower than what it was during your youthful life. This means that whatever food that a woman consumes will take longer to be converted into energy. This means that a woman can no longer continue to eat the same way she ate while young. A woman’s diet at this age should be predominantly vegetables and fruit based. If possible you could stick with a vegan diet; but if not then minimize on fats, sugars and take lean meats and very minimal diary products.Some womans use menopause product to avoid painful situation. The other important factor to consider is the portions that you take; even when the food that you are eating is healthy, if taken in excess would still pause the same danger of weight gains. Last but not least, try to avoid eating after 5 pm or just before you go to bed. Avoid eating too much too late.
Eat Healthy Fats
While there has been a craze about fats and their risks when it comes to health, it is important to note that not all fats are bad. This therefore means that you will have to be selective in your choice of fats. Choose fats from vegetables, and nuts. Avoid hydrogenated fats or anything that has trans-fats
Join a Support Group
Having people facing the same struggles with you will give you strength to endure and to win. You are more likely not to miss you morning exercises if you have a partner than when you are alone.
Avoid Stress and Sleep Well
These two go hand in hand; when you don’t sleep well you are likely to have stress. Stress triggers off appetite so that you eat much more than you would ordinarily a process that leads to weight gain.
It is possible to lose belly fat; take time to undertake the tips shared. We look forward to reading your achievements with losing belly fat.
Annie Lizstan works as a health and beauty consultant for online websites and an independent researcher by profession. She had completed her studies from university of Arizona and live in Wasilla, Alaska. She always like to explore her ideas about health, fitness and beauty . In her recent period ,she got an opportunity to explore best skin brighteners. She has experience researching as a passion as well as profession. You can also connect with her on Facebook,Twitter and Pinterest.