Menopause is a natural state of life where older women stop getting their monthly period. Unfortunately, it is not a walk in the park. Menopause is usually associated with several negative symptoms like night sweats, hot flashes, hormonal imbalance, and a lot of discomfort. Another symptom of menopause is weight gain. There are many aspects of menopause weight gain. However, the one that people do not talk about nearly enough is the menopause belly fat or the “meno belly.”
Belly fat associated with menopause is more than a cosmetic concern. It is actually associated with significant health concerns. This is because menopause belly fat is linked to hormonal changes that affect the body in several ways and may increase health risks like heart disease and diabetes. This blog post will dive deeper into explaining the link between menopause and belly fat, the causes, exercises for menopause belly, and other life changes you could make to target it effectively.
Table of Contents:
- Why Does Menopause Cause Belly Fat?
- Health Risks of Belly Fat in Menopause
- Best Exercises to Lose Belly Fat During Menopause
- Additional Tips to Enhance Menopause Weight Loss
- How Long Does it Take to Lose Belly Fat in Menopause?
- When to Consult a Healthcare Professional?
- Conclusion
- About - Atlantia Clinical Trials
- Frequently Asked Questions
Why Does Menopause Cause Belly Fat?
Menopause belly fat is one of the results of menopause weight gain. However, there is a scientific underlying reason behind this menopause symptom. There are physiological and hormonal reasons behind belly fat accumulation during menopause. Unless these underlying reasons are addressed, working out, dieting, and other weight loss strategies may not do away with belly fat. Below are some underlying factors causing the “meno belly.”
Dr. Nontokozo, a Medical Study Doctor at Atlantia Clinical Trials, explains, - "Weight gain in menopause is extremely common and is a result of a combination of factors such as hormonal changes, lifestyle habits and genetics. Other symptoms of menopause like low mood and poor sleep can also make this worse. The menopause related hormonal changes also cause the weight to accumulate more around the belly or midsection rather than the hips and thighs."
i. Hormonal Changes and Fat Distribution
One of the major symptoms of menopause is hormonal changes. There is a significant correlation between hormonal changes and belly fat. During menopause, women’s hormone levels experience a significant flux. For instance, estrogen levels may drop significantly. This causes a state of instability. One of the roles of estrogen is to promote the deposit of subcutaneous fat onto the hips and thighs. When estrogen levels decline, it causes a shift of fat storage from hips to thighs to the belly or abdominal area. Menopause also causes cortisol levels to spike, which is a major contributor to belly fat. Cortisol is a stress hormone. The stress that comes with menopause causes excess release of cortisol, which then stimulates belly fat receptors, leading to the “meno belly.” Exercises for menopause belly can help counter these effects.
ii. Slower Metabolism with Age
During menopause, women experience a slowdown in their natural metabolic process. This results in fewer calories getting burned while resting. Furthermore, menopause causes a decline in the effects of the female sex hormones. This results in loss of bone and muscle mass, which reduces daily energy. As a result, women tend to become less active during menopause, promoting menopause weight gain, especially in the belly area.
iii. Insulin Resistance and Belly Fat
During menopause, a woman’s body experiences insulin resistance. This is usually a result of chronic stress and belly fat. Insulin resistance refers to a situation where the cells are not able to work with the insulin hormone to use glucose to produce energy for the body. So, what happens to the glucose that the body cells cannot use? It gets turned into fat that gets deposited in the abdominal area.
iv. Loss of Muscle Mass (Sarcopenia)
As people age, they naturally become less active. In addition to this, the effects of female sex hormones decline with age. These elements result in muscle loss, which reduces the body’s natural ability to burn calories, leading to belly fat and overall weight gain. The good thing is that this issue, just like the issue of hormonal changes and belly fat, can be dealt with. Strength training can combat muscle loss, which will then aid in weight loss and increased activity.
Health Risks of Belly Fat in Menopause
Menopause belly fat is more than an aesthetic concern. It is also a significant medical or health issue. Below are some key health risks associated with it.
i. Increased Risk of Cardiovascular Disease
Meno belly is usually a result of visceral abdominal fat. This is a dangerous kind of abdominal fat that is associated with health risks like cardiovascular disease. In fact, studies have shown that an increase in visceral abdominal fat has led to cardiovascular diseases in older women.
ii. Higher Likelihood of Developing Type 2 Diabetes
Women in menopause also have a higher risk of developing type 2 diabetes. This is also because of the visceral abdominal fat. This dangerous kind of abdominal fat can also result in risks of cancer, high blood pressure, and more.
iii. Connection between Belly Fat & Inflammation
During menopause, the woman’s body, particularly the reproductive tissue, releases a substance called cytokines, which causes systemic inflammation. The result of this inflammation is belly fat and weight gain. Furthermore, belly fat can also result in inflammation, resulting in a vicious cycle.
iv. Link to Osteoporosis & other Menopausal Health Risks
There is also a link between menopause belly fat and osteoporosis. The more weight your body carries, the more likely your bones are to become strong and dense. However, if the weight is not evenly distributed in the body, as is the case with menopause and belly fat, the bones suffer. They become weak and brittle, resulting in osteoporosis. Other health concerns associated with the “meno belly” are sleep apnea, high blood pressure, cancer, stroke, fatty liver, and unhealthy amounts of fat in the blood.
Best Exercises to Lose Belly Fat During Menopause
When it comes to anything related to weight gain, the most obvious approach to get rid of it is exercise. Target exercises for menopause can help you reduce belly fat and improve your overall health. Below are some of the best workouts for menopause belly fat:
i. Strength Training (Resistance Exercises)
Strength training is one of the most effective menopause weight loss exercises. This kind of exercise helps you build muscle, supports the joints, and prevents musculoskeletal issues as you grow older. The muscle you build serves as a metabolic powerhouse. It helps burn fat and maintain optimal bone health. Examples of strength training exercises are weightlifting, bodyweight workouts like squats, lunges, and pushups.
ii. High-Intensity Interval Training (HIIT)
Lengthy workouts are beneficial. However, they may not serve your body in the long run because they leave you entirely spent. This is why HIIT workouts are very popular. Studies indicate that HIIT produces healthy stress on the body. As a result, these kinds of exercises for menopause help strengthen the heart and body without spiking stress hormones, like cortisol, which may cause an adverse effect. Examples of HIIT exercises are jump squats, sprints, high knees, burpees, squats, and 20-30 minute sessions of mountain climbers.
iii. Core Exercises to Strengthen Abdominal Muscles
Core exercises are incredible for losing belly fat and strengthening the abdominal muscles. These exercises have been proven to target multiple muscle groups at once, making them quite effective. Strengthening the core also helps with posture and toning. Examples of core strengthening exercises are planks, bicycle crunches, and Russian twists.
iv. Cardio Exercises for Overall Fat Loss
Cardio exercises can also help you with the symptoms of menopause and belly fat. Examples of these exercises include brisk walking, running, biking, and swimming. These exercises will help you burn calories resting in your abdominal area and the rest of your body. These menopause weight loss exercises will also improve your overall health by decreasing the risks of heart disease, clearing up brain fog, and promote better mental health.
v. Flexibility and Balance Exercises
Flexibility and balance exercises like yoga, and pilates also make the best workouts for menopause belly fat. These activities help improve muscle tone, support weight loss, improve flexibility, and reduce stress. They can also help lower blood pressure and improve sleep. Examples include sun salutations, balance poses, and stretching routines.
Additional Tips to Enhance Menopause Weight Loss
In addition to menopause weight loss exercises, lifestyle adjustments can help you lose that “meno belly.” Working out while still not eating properly or not adjusting your lifestyle may not give you the results you expect. Below are some additional things you can do to enhance weight loss during menopause:
i. Nutrition Tips for Menopause Weight Loss
A proper diet can also help you with weight loss. It can help you belly fat management and hormonal changes. Make sure your diet focuses on proteins. This is because proteins support muscle maintenance. Proteins also help reduce cravings, allowing you to manage your food intake. Your menopause diet should also include limited processed carbs and sugars. This way, you can manage your insulin levels and minimize fat storage. Furthermore, add healthy fats like omega-3 to your diet. This will help improve your body’s metabolism.
ii. Stress Management Techniques
Stress causes the body to release cortisol, which is a stress hormone. As explained in earlier chapters, cortisol contributes to belly fat. Therefore, managing your stress levels can help reduce your belly fat.
iii. Improve Sleep Quality
There is a proven connection between poor sleep and weight gain, especially during menopause. So, you can manage and reduce weight gain during menopause by improving your sleep quality. Some things you can do to better your sleep include developing a consistent routine, reducing screen time at night, avoiding caffeine and alcohol, and improving your sleep hygiene.
How Long Does It Take to Lose Belly Fat in Menopause?
Most people give up on exercising and lifestyle changes because they expect instant results. The truth is that the results may not appear immediately. In fact, it may take more than a few weeks to start seeing results. Regardless, consistency is key. You should start seeing the results in a few weeks. This will also depend on the kind of exercise routine and lifestyle changes you have adopted. Your body may also respond differently than other people. So, you should not expect to see the same results as another person even if you are in the same routine and diet. The key is to be consistent and patient.
When to Consult a Healthcare Professional?
In some cases, you may have to consult a doctor or professional on how to lose belly fat during menopause. You may need the advice of a professional when it comes to developing a healthy diet to help with your menopause weight loss. Your doctor will help you tailor a diet to your needs. Additionally, a professional can help you come up with an individualized exercise plan based on your needs and health conditions. You can also seek hormonal therapy and medical evaluations to help you understand and tackle hormonal changes and belly fat. Therefore, you should consult a medical professional if you realize that you are experiencing weight gain and belly fat while in menopause. Your doctor will guide you through the management process and how to lose belly fat during menopause. You can also seek help if your routines and diets are not showing any positive results even with patience and consistency.
Conclusion
There is a clear link between menopause and belly fat. The belly fat usually develops because of the hormonal changes that occur during menopause. Sleep disturbances, insulin resistance, and loss of muscle mass are also contributors of the “meno belly.” If you are worried about how to lose belly fat, a balanced exercise routine and healthy lifestyle are the solutions. For long-term results, make sure your efforts are consistent. Try out the exercises for menopause belly mentioned in this post.
About – Atlantia Clinical Trials
Atlantia Clinical Trials is a trusted CRO that has conducted several successful clinical research studies focusing on women’s health. We have covered a wide range of areas like PCOS, sexually transmitted diseases, reproductive health, menopause, and more. We have also conducted research on weight management during menopause.
Frequently Asked Questions (FAQs)
Q1: Why is it harder to lose belly fat during menopause?
This is mainly because of the underlying issues like hormonal imbalance and insulin resistance. The belly fat can only be lost once these underlying issues are addressed.
Q2: What exercises are best for reducing belly fat after menopause?
Cardio exercises, core workouts, yoga, swimming, and HIIT exercises are the best for reducing menopause. These are exercises that focus on muscle growth, flexibility, and cardio health. Exercises that promote stress reduction also help.
Q3: Can diet alone help reduce menopause belly fat?
Diet alone cannot help you reduce the “meno belly.” So, if you want the best results, you should couple a healthy diet with balanced exercises and other lifestyle changes. Stress management and mindful living can also help.
Q4: How long does it take to see results from menopause weight loss exercises?
It may take a few weeks for some women and up to months for others. It all depends on the kind of exercise and diet routine you adopt. Your body may also not react the same way as other people.
Q5: What type of cardio is best for menopause weight loss?
The best cardio exercises for menopause weight include swimming, running, biking, hiking, and walking. Depending on your health condition, you can adopt several of these cardio exercises.
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