Many women gain weight around the middle during and after menopause. Weight gain during this period of life is often linked to a combination of hormonal changes, a substantial decline in muscle tissue, less physical activity and poor eating habits. A healthy diet, aerobic activity and abdominal exercises can all work together to help shrink belly fat.
Diet
Step 1
Read nutrition labels and start paying attention to the ingredients in the foods you eat. Stay away from saturated fats that are found in foods like beef, butter and cream. Eat more foods that contain polyunsaturated fats, such as salmon, avocados, olives and walnuts. Limit your daily fat intake to 20 to 35 percent of your total calories.
Step 2
Eat plenty of fruits and vegetables. The American Heart Association recommends eating at least eight servings of fruits and vegetables every day. Reduce your intake of simple carbohydrates such as white breads.
Step 3
Reduce the number of calories that you eat each day by about 200. Fewer calories should compensate for a slower metabolism that is common in the menopausal years, and help prevent additional belly fat.
Exercise
Step 1
Get on all fours. Take a deep breath and allow your tummy to hang down. Exhale slowly and gently pull your belly button inward and upward. Hold for 10 seconds and release.
Step 2
Lie on your back and bend your knees. Flatten your back on the floor by squeezing your stomach muscles and slightly lifting your pelvic muscles. Remain in this position for 10 seconds and release.
Step 3
Lie on your back with your knees bent up toward your chest and your arms relaxed by your sides to do pelvic lifts. Tighten your lower abdomen and lift your buttocks and lower back off the floor. Hold for five to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.
Step 4
Take part in regular aerobic physical activity. Activities such as brisk walking, jump roping and swimming may help you lose excess fat around the middle and elsewhere. The Mayo Clinic recommends getting at least 30 minutes of aerobic activity at least five days a week.
Tips and Warnings
- Work your way up to 10 to 20 repetitions of each of these abdominal strengthening exercises. Talk to your doctor before embarking on a new exercise program, especially if you have been sedentary.
- Excess belly fat can have potentially serious health consequences. It raises your risk of high blood pressure, heart disease, diabetes, and breast and colorectal cancers.
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