As you age, the rate of metabolism slows down, muscle mass diminishes, and hormonal changes such as decreasing estrogen levels contribute to additional weight gain in the abdomen.
Menopausal belly fat, sometimes called “muffin top”, can be irritating and bring forth health problems. For these reasons, you might want to get rid of it. Here are some of the most effective ways you can use to get rid of menopausal belly fat.
Reduce Sugar Intake
Excessive refined sugar intake is like fuel added to increase menopausal belly fat. As estrogen reduces, your cells become more resistant to insulin, so your body is forced to work harder to manage blood sugar leading to increased muffin top and health problems like Type 2 diabetes.
Substituting processed sugar with fruits is necessary to obtain natural sugars. Take sugary foods such as cakes and ice creams on special occasions. Reduce the consumption of sugar-sweetened beverages because they carry a lot of extra calories.
Get Enough Sleep
Getting a sufficient amount of restful sleep is essential for proper rest and reducing menopausal muffin top. If you have trouble sleeping, food rich in magnesium can improve your sleep.
Inadequate sleep impacts cortisol, ghrelin, leptin, and growth hormone levels in women, says doctor Alderson from Chicago HFS Clinic. Avoid sleeping immediately after eating and watching the screen before sleeping time. It will contribute to the interference of women’s sleep. Keep a regular bedtime schedule.
Do Intense Exercise More Often
When it comes to doing exercises, many people give up at the starting point or quit after some time. Exercise helps your body to be physically fit and promotes weight loss. Use high-intensity interval training, which requires you to exercise with as much effort as possible for short bursts, then relax for some recovery periods.
This helps increase your heart rate, thus enabling your body to burn fat effectively. For your metabolism to work effectively, do not forget to add strength training while doing your workouts. Try different activities like swimming or cycling.
Also, try to move as much as possible through the day because when you sit, your body tends not to be in motion, thus accumulating fat. Try to stay upright or stand while working, reading, talking, etc. You can also go for a walk or run exercise with friends if you need a company to motivate yourself. This will help you reduce stress, enabling you to get rid of menopausal belly fat. Another option is to find a personal trainer who will guide you on what to do, what to eat, and how to train with maximum effort.
Eat Smaller Meals at the Right Time
Making changes in diet is a vital part of losing weight. To reduce menopausal belly fat, eat lean protein in the morning, the main meal at noontime, and a light meal at night. Avoid high intake of carbohydrates, because once they enter your body, they raise your insulin levels, making your metabolism difficult.
Too much sugar is unhealthy for consumption and is an ingredient to menopausal belly fat. Get used to taking lemon water in the morning as it helps the body flush out toxins and supports weight loss. Consider eating fats from vegetable sources rather than those of animal sources.
You can also do more home-cooked foods than a restaurant or fast foods since they tend to be more of fats. Avoid overeating because it tends to stress your body, making it challenging to lose a menopausal muffin top. Plan your meal carefully and have healthful foods on hand
Talk to a Doctor
Reduction of hormone estrogen can bring forth symptoms like night sweats and severe flashes. Your doctor may prescribe hormone therapy to prevent menopausal weight gain.
Talk to your doctor about these menopausal symptoms you are experiencing. An investigation will be carried out to ascertain if the symptoms result from a health condition or menopause, and you will be given medication accordingly.
To sum up
In each successful outcome, there is always a journey. The key to keeping off weight is to maintain healthful habits. Do not give up. Aim for a slow and steady loss of menopausal belly fat, and you will reach your target. Commit to changes and enjoy a healthier you.