As women age, weight maintenance becomes difficult. Hormone changes that occur during menopause make weight gain in the abdominal region common, according to MayoClinic.com. Women who aren't exercising are losing muscle mass quickly, slowing down your ability to burn calories. Genetics may also play a role in gaining belly fat during menopause. If female family members struggled with this issue, you may, too. Fortunately, you can make lifestyle changes to reduce belly fat and improve health.
Step 1
Do aerobic activity daily to help your body burn more fat. Premenopausal women should get a minimum of 30 minutes of aerobic activity each day, according to MayoClinic.com. Try mini-sessions if you're having difficultly exercising for 30 minutes. For example, walk your dog for 15 minutes in the morning and take a brisk walk during your lunch break at work.
Step 2
Do strength training twice a week. Build muscle mass to assist in burning belly fat, according to MayoClinic.com. If you aren't sure where to start, try the Centers for Disease Control and Prevention. The organization offers free video clips to assist in building muscle.
Step 3
Pick activities that you enjoy to meet your physical activity goals. If you dread working out, meeting your goals might be difficult. However, exercise is important for reducing belly fat. Playing tennis, basketball or hiking are options for meeting your goals.
Step 4
Decrease your calorie consumption. As the body ages, it needs less calories, according to MayoClinic.com. Women who are premenopausual, typically, need 200 calories less each day. For example, if you consumed 2,200 calories before approaching menopause, you will need to cut back to 2,000. Talk with your doctor about a healthy calorie range for your situation.
Step 5
Cut back on your consumption of fat. Eating too much fat contributes to weight gain and belly fat. MayoClinic.com recommends eating 20 to 35 percent of calories from fat sources. Choose healthy fats, like almonds, peanuts or olive oil. Avoid foods high in trans fats, like butter and fried foods.
Tips and Warnings
- Work out with a friend. Having a work out partner will make sticking to your routine easier. Choose a partner with similar goals and keep each other accountable.
- Talk with your physician before starting a new diet and exercise plan. Your doctor can evaluate your current situation and make goal recommendations for you situation.
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