The years leading to the cessation of your menstrual cycle, referred to as perimenopause, can produce a myriad of changes in your body. Hormonal fluctuations characteristic of this time affect processes like how your body stores fat, which leads to the abdominal weight gain common in perimenopause. The natural aging process also affects you by slowing your metabolism, reducing muscle mass and causing your body to store more fat. It is possible to attack this stubborn weight gain but with so many factors working against you, it will take more diligence, patience and effort than when you were younger.
Step 1
Reduce your intake of calories. As you age, your body requires less energy to carry out its normal functions. The average woman in perimenopause only needs about 1,600 calories daily, according to the Dietary Guidelines established by the United States Department of Agriculture. If you want to lose about a pound of fat a week, which contains 3,500 calories, reduce your calorie intake by about 250 and burning about 250 calories daily, recommends the American Academy of Family Physicians.
Step 2
Eat regular meals. Severely restricting calories backfires because once you start eating regularly again, your body will store more calories as fat to prepare for another period of famine.Eating this way also slows your metabolism more than it is already slowing during perimenopause.
Step 3
Promote healthy blood sugar levels by eating a diet low in processed, quick-burning carbohydrates like white flour foods and sugary treats and drinks, says Marcy Holmes, a nurse practitioner and certified menopause clinician. High levels of sugar in the blood affect how your body uses insulin and lead your body to store excess glucose as fat.
Step 4
Increase your intake of whole grains like whole-wheat bread, oatmeal and brown rice. A study at Pennsylvania State University had participants follow a calorie-restricted diet, with one group eating processed carbohydrates and the other eating whole grains. Researchers found that while both sets of participants lost weight, those eating whole grains lost more fat around the middle, a problematic area in perimenopause.
Step 5
Get regular aerobic activity. While you have likely heard a lot about the 30-minutes-a-day five-days-a-week exercise guideline, that usually applies to maintaining heart and overall health. The American College of Sports Medicine says you might need between 60 and 90 minutes to lose and maintain weight loss.
Step 6
Add strength training such as lifting weights and lunges, to your fitness regimen; it might help reduce belly fat specifically. The ACSM recommends doing eight to 10 exercises for eight to 12 repetitions twice a week.
Tips and Warnings
- Experiment with meals to see what works best for you; you might prefer eating three regular meals with snacks in-between or eating five or six smaller meals throughout the day. Exercise in chunks of at least 10 minutes to derive benefit from aerobic activity.
References
- United States Department of Agriculture: Dietary Guidelines for Americans Chapter 2 Adequate Nutrients within Calorie Needs
- Reuters.com: Whole Grains May Curt Belly Fat, Inflammation
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- WomentoWomen.com: Perimenopause Weight Gain
- Mayoclinic.com: Menopause Weight Gain
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