Your belly may get bigger as a side effect of menopause. It is not unusual to put on up to 25 pounds in the years surrounding the onset of menopause, says Dr. Pamela Peeke in her book, "Fight Fat After Forty." Because that weight gain can have significant health implications--increased risk of cardiovascular disease, diabetes and some types of cancer--it is important for you to fight the bulge.
Step 1
Reduce the number of calories you eat each day. Since your metabolism declines with age, by the time you are 45, you may require 300 fewer calories per day than when you were younger. Without cutting those calories, you are likely to gain weight.
Step 2
Eat higher quality food. This often requires changing habits rooted in childhood in which you binged on certain foods in response to stress. By middle age, it's important to learn to savor quality foods. Instead of downing a whole box of fat-free cookies, select just one or two cookies you can enjoy eating slowly.
Step 3
Read nutrition labels. Choose foods containing polyunsaturated fats and monounsaturated fats, rather than saturated or trans fats. Look for foods high in fiber and low in sugar. You can't go wrong by adding fresh produce, as fruits and vegetables are generally low in fat and high in fiber.
Step 4
Build muscle. Adding strength-training exercises to your fitness routine can help boost your metabolism. Muscle is like a furnace to your body, burning more calories--even at rest--than without muscle mass.
Step 5
Exercise as often as possible. Activity of a moderate intensity on a regular basis not only strengthens your heart, it helps your body shed weight. Walking is a good way to start. Higher-intensity exercises include swimming, bicycling and running. If you feel like a group class will motivate you more, try karate or an aerobics class, or sign up for a recreational volleyball or basketball league.
Step 6
Tone your core. You cannot spot-burn belly fat, but you can help flatten your belly through core exercises that strengthen your deep abdominal muscles. Yoga and Pilates offer core strengthening, but you can also work your core with a stability ball.
Step 7
Consider hormones. Ask your healthcare provider whether hormone replacement therapy (HRT) might help reduce your chances of accumulating abdominal fat. HRT is not prescribed for losing weight, but some studies have shown that it can help. However, there are other risks and side effects to consider as well, and therefore it's best to get your doctor's opinion.
Tips and Warnings
- Don't get discouraged with your efforts. Genetics plays a role in who gains weight during menopause. Keep working at it.
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