Menopause generally occurs between the ages of 40 and 59, according to FamilyDoctor.org. Menopause happens as your hormones change as a result of the aging process. In addition to the emotional and hormonal changes, many women experience physical changes. A common complaint among postmenopausal women is the unexpected appearance of a larger abdomen. If you never had belly fat before menopause, you may be surprised at the difference in your abdominal region. Carefully evaluate your eating and exercise plan to successfully reduce the size of your belly.
Step 1
Exercise at least 30 minutes every day. The University of Maryland Medical Center recommends that you exercise between 60 and 90 minutes every day if you need to lose weight. Cardiovascular exercise helps burn fat all over your body, which is required for losing excess fat after you have gained weight in your abdominal area. Use every available opportunity to take extra steps. Walk the stairs, march in place while watching television, or go to the mall and walk before it opens.
Step 2
Target your deep abdominal muscles by following the Mayo Clinic's recommendation to practice "drawing in the bellybutton." Position yourself on the floor so you are supporting your body with your hands and your knees, as a dog stands. Relax your back and stomach muscles. You will feel your belly hanging down. Take a breath and let it out. While you are breathing out, bring your bellybutton toward your back. Hold the position for up to 10 seconds. Relax your stomach and repeat. Do not stop breathing during the exercise.
Step 3
Perform the roll-up to target your rectus and external oblique muscles. Lie down on a mat or soft carpet and extend your legs. Put your arms backward over your head but do not touch your arms to the floor. Contract your abdominal muscles and slowly bring your arms over your head. Continue your arm movement until both arms are parallel to the floor and your upper back is off the floor. Bring your body up slowly. Hold your raised position for one second, and slowly curl yourself back down. Do five to 10 times.
Step 4
Train your muscles with weights to reduce visceral fat that accumulates deep in your abdominal region. A 2007 study published in the American Journal of Clinical Nutrition led by Kathryn H. Schmitz and colleagues found that women who performed strength-training exercises two times a week lost a greater percentage of body fat than those who did not strength-train. Use dumbbells to work your upper body. Bicep curls, triceps extensions and dumbbell shoulder presses all work your arms and shoulders. Use a fitness ball to do wall squats. Take long steps forward to do lunges.
Tips and Warnings
- Eat a balanced diet high in fiber and low in fat to lose excess body weight. Avoid eating high-calorie restaurant meals. Vary the types of aerobic and strength-training exercises you perform. Wear a pedometer to keep track of how many steps you take each day. Walk with a partner to keep yourself motivated.
- Ask your doctor about your weight and lifestyle. Never exercise if you feel extremely short of breath.
Things You'll Need
- Fitness ball
References
- Family Doctor: Menopause: What to Expect When Your Body is Changing
- University of Maryland Medical Center: Menopause-Lifestyle Changes
- Mayo Clinic: Belly Fat in Women--How to Keep it Off
- IDEA: Pilates Exercise--Lessons From the Lab
- American Journal of Clinical Nutrition: Strength Training and Adiposity in Premenopausal Women
