Premenopausal women often struggle with weight gain and subsequent weight loss efforts. Belly fat, in particular, can be very difficult to lose. This stubborn area seems resistant to most weight loss efforts, even after other areas of body fat disappear. There are some physiological reasons why this happens, but there are also tricks to fight the belly fat using sound nutrition and exercise techniques.
Fat Growth
There are specific times in a woman's life that new fat cells can be added to the body. Once new fat cells form, the number of fat cells remains constant and those individual cells grow or shrink with weight gain and weight loss. Adolescence, pregnancy and premenopause are the three times that new fat cells can form in the body. During these times of your life, it is essential that you follow sound nutrition and exercise principles to minimize the growth of new fat cells.
Physiological Facts
The accumulation of fat around the belly happens in your premenopausal years for several reasons. First, with every decade of life beginning in your late 20s, your natural metabolic rate slows by 3 percent. This means that your body burns calories at a slower rate, and without reducing caloric intake or increasing activity and building muscle, you will gain weight. By the time your are premenopausal, this can add up to 15 to 20 pounds of additional weight. Additionally, women are particularly prone to adding abdominal fat to protect the fetus, so beginning with childbearing years, accumulation of fat in the abdominal area is natural. Lastly, in premenopausal years, accumulation of deep internal belly fat around the organs can begin and is nearly impossible to lose.
Nutrition
Nutritional needs can change during premenopausal years, beginning with the need for fewer calories unless you are extremely active. Begin by multiplying your weight by 10 and then adding your weight to that number to find out how many calories your body burns daily. Next, reduce this number by 3 percent for each decade you are over 20 years of age. For example, if you are in your 40s, reduce this number by 6 percent. If you are inactive or overweight, you should not eat more than this daily. To get the most food for your calories, eat plenty of fruits and vegetable, whole grains and lean proteins, avoid saturated fats and minimize sweets in your diet.
Exercise
Exercising daily will provide many benefits including the ability to lose weight and maintain weight loss. Cardiovascular exercise such as walking or running, elliptical and stationery bike machines, or cardio exercise classes such as dance or step should be performed daily for 30 to 60 minutes. Strength training is essential, since building muscle will increase your metabolism and allow you to eat slightly more without gaining weight. Strength training also slows the loss of bone density and helps maintain the health of ligaments and tendons that support the joints. Strength training can be started at any time and still be beneficial, regardless of your age.
Considerations
There are a few other tips to try to lose belly fat. Excessive alcohol consumption can promote development of belly fat, so drink alcohol in moderation if at all. Include fiber in your diet regularly to keep the digestive system functioning smoothly and to avoid bloating. Make exercise a priority, seeking help from a personal trainer for instruction in proper form if necessary. Also, surround yourself with people who will support you in living a healthy lifestyle and include them in planning healthy meals and physical activities.
References
- "YMCA's Way to Physical Fitness"; YMCA of the USA; various dates
- "The Personal Trainer's Handbook"; Teri S. O'Brien, MS; 1997
Member Comments