Abdominal fat tends to increase during menopause due to hormonal changes, lifestyle factors, and aging. Here's a detailed explanation of why it happens and how to reduce it:
Hormonal Changes
Oestrogen levels drop significantly during menopause, leading to a shift in fat distribution. Fat that was previously stored in the hips and thighs often moves to the abdomen. This is because oestrogen plays a role in regulating fat distribution, and its decline triggers a more "android" (male-pattern) fat storage, which is centered around the belly.
Insulin Resistance
Hormonal changes can also lead to insulin resistance, where the body becomes less effective at using insulin. This can increase fat storage, particularly in the abdominal area.
Slower Metabolism
As women age, their metabolic rate naturally slows down. This means the body burns fewer calories at rest, leading to potential weight gain, especially if dietary habits and physical activity levels remain unchanged.
Loss of Muscle Mass
With aging, there's a gradual loss of muscle mass. Muscle tissue burns more calories than fat, so a decrease in muscle mass contributes to a slower metabolism and increased fat accumulation.
Stress and Cortisol
Menopause can be a stressful period, and chronic stress increases cortisol levels. Cortisol is a hormone linked to fat storage, particularly around the abdominal area.
How to Reduce Abdominal Fat During Menopause
Healthy Diet
Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing processed foods, sugar, and refined carbohydrates can help manage weight and reduce abdominal fat.
Eating smaller, more frequent meals can help regulate blood sugar levels and prevent overeating.
Foods high in fiber can help with satiety and digestion, reducing the likelihood of fat accumulation in the abdomen.
Regular Physical Activity
Engage in regular aerobic activities such as walking, running, swimming, or cycling. These exercises help burn calories and reduce overall body fat.
Incorporating resistance exercises helps build muscle mass, which in turn boosts metabolism and helps burn more calories, including fat.
While spot reduction is not entirely effective, strengthening core muscles can improve overall fitness and abdominal tone.
Stress Management
Mindfulness and Relaxation; Practices like yoga, meditation, and deep breathing can help manage stress and lower cortisol levels, which may reduce fat storage in the abdominal area.
Adequate Sleep: Ensuring 7-8 hours of quality sleep per night can help regulate hormones and metabolism, aiding in weight management.
Hormone Replacement Therapy (HRT)
For some women, hormone replacement therapy may help balance oestrogen levels, potentially reducing the redistribution of fat to the abdomen. However, HRT is not suitable for everyone and should be discussed with a healthcare provider.
Consistent Monitoring
Regular check-ins on weight, body measurements, and overall health can help in maintaining a healthy lifestyle and addressing abdominal fat early on.
By adopting a holistic approach that includes a balanced diet, regular exercise, stress management, and potentially medical interventions, it is possible to manage and reduce abdominal fat during menopause.
If you would like to talk about Menopause and how it is affecting you. I am here to advise.
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