The battle of the belly bulge becomes more difficult as you get older---especially after menopause. Hormonal changes after menopause shifts fat from your arms, legs and hips to your abdomen, explains the Mayo Clinic. Excess belly fat is dangerous to your health because it increases your risks of several medical problems including diabetes, heart disease and stroke. Diet, exercise and lifestyle changes can help you to burn off belly fat resulting from menopause.
Step 1
Cut back on fatty foods and processed carbohydrates. Switch to fish, lean meat and dairy and vegetable-based fats such as olive oil when cooking. Eat more whole grains, fruits and vegetables. Monitor your portions of these healthy foods.
Step 2
Eat foods rich in phytoestrogens---such as soy and licorice root---to counteract the loss of estrogen that occurs during menopause. According to "The Doctors Book of Food Remedies," licorice root "may work just as well as the powerful drugs used in hormone-replacement therapy." Speak to your doctor before taking any herbal supplement for menopause.
Step 3
Do moderate-intensity aerobic exercises to burn calories and fat. The Mayo Clinic recommends speaking with your doctor to determine how much exercise you need to do to burn belly fat based on your current fitness level and health goals.
Step 4
Do strength training two to four times a week because loss of muscle mass as you get older makes you even more prone to abdominal fat. Lift weights, do weight-bearing exercise or resistance training to increase muscle and burn more abdominal fat. Do two sets of 8 to 12 repetitions for each exercise.
Step 5
Add core exercises to your workout to tone abdominal muscles, which helps to flatten your tummy, explains the Mayo Clinic.
Step 6
De-stress daily. Plan your day better, ask for help or practice relaxation techniques such as yoga, tai chi or meditation. Stress enhances the fat-creation process and increases deep abdominal obesity, according to the University of New Mexico. It also releases high levels of the hormone cortisol, which shifts fat into cell deposits deep in your abdomen, explains UNM.
Tips and Warnings
- Free weights strengthen your core muscles as you use them to remain balanced while lifting the weights. They may also provide more muscle-strengthening benefits than weight machines, explains the American Council on Exercises. However, older people may find weight machines more stable to use and they are less likely to cause injury.
- If breast cancer runs in your family, consult your doctor before adding more soy to your diet. If you've been inactive for a while, go for a check-up before starting an exercise program.
Things You'll Need
- Vegetables
- Fruits
- Whole grains
- Lean meat
- Lean dairy
- Vegetable-based fats
- Fish
- Soy
- Licorice root
- Free weights
- Resistance bands
References
- Mayo Clinic: Belly Fat in Women: How to Keep It Off
- Rush University: Increase in Visceral Fat During Menopause Linked With Testosterone
- Doctors Book of Food Remedies"; Selene Yeager; 1998
- "Twice-Weekly Progressive Resistance Training Decreases Abdominal Fat"; Diabetes Care: 2005
- University of New Mexico: Cortisol Connection: Tips on Managing Stress and Weight: 2006
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