Menopause is a natural biological process that every woman experiences as they age, typically in their late 40s or early 50s. Though it is a natural process, it can be bothersome for most women, as they tend to gain weight, increasing belly fat. The prevalence of obesity among women aged 40 to 65 is reported to be 65%, while for women aged 65 and older, it is nearly 74%. By understanding the link between menopause and belly fat, you can take proactive steps to reduce weight.

Let us discuss the factors contributing to menopause belly fat and how you can overcome it.

How Menopause and Belly Fat Are Linked?

Here is how menopausal women tend to gain more weight, especially in their midsection:

Hormonal Fluctuations: During menopause, a decrease in estrogen levels can lead to a redistribution of body fat, resulting in increased belly fat.
Loss of Muscle Mass: After reaching 30 years, women tend to lose approximately 1 percent of their muscle mass each year. Consequently, the loss of muscle mass leads to fat accumulation, and in menopausal women, excess fat tends to accumulate around the abdomen.
Lack of Physical Activity: Most women decrease their physical activity when getting older, resulting in weight gain.
Genetic Factors: If your parents or relatives have excess weight around their abdomen, you will likely experience the same.

What Makes It Difficult to Lose Belly Fat During Menopause?

Here are the key obstacles that women may face when trying to slim down their midsection during menopause:

Slower Metabolism: As women age, their metabolism slows down, making it harder to burn calories and lose weight. 
Increased Stress: Menopause can be a stressful time for many women, which can lead to eating and cravings for unhealthy foods. 
Insulin Resistance: When insulin resistance occurs, the body produces higher insulin levels to compensate, leading to an imbalance in blood sugar levels. This excess insulin can trigger fat storage in the body, particularly around the abdomen.
Lack of Sleep: Sleep deprivation can impact your body's metabolism, making it more difficult to burn calories efficiently.

Best Foods to Reduce Menopause Belly Fat

Here are some of the best diets to lose menopause belly fat:

Low-Carb Diet

Foods to include in your low-carb diet:

• Fruits: Strawberries, blackberries, blueberries, oranges, and raspberries
• Meat: Chicken, beef, pork, and lamb
• Nuts and Seeds: Sunflower seeds, almonds, pistachios, walnuts, and chia seeds
• Fish:Tuna, salmon, haddock, and trout
• Eggs: Egg whites, egg yolks, and whole eggs
• High-Fat Dairy: Greek yogurt, cheese, heavy cream, and butter
• Non-Starchy Vegetables: Tomatoes, spinach, carrots, broccoli, asparagus, and cauliflower

Mediterranean Diet

Foods to include in your Mediterranean diet:

• Good Fats: Olive oil and nuts
• Lean Proteins: Salmon, lentils, eggs, tofu, and chicken
• Dairy Products: Cheese, low-fat milk, and yogurt
• Fruits and Vegetables: Brightly colored fruits and vegetables
• Whole Grains: Fiber-rich foods, brown rice, oatmeal, and whole-grain bread

Physical Activities to Reduce Menopause Belly Fat

Here are some effective exercises to target that stubborn menopause belly fat:

Aerobic Exercises: Running, brisk walking, cycling, swimming, playing soccer, and dancing can help burn calories and reduce overall body fat, including the midsection.
Strength Training: Squats, lunges, pushups, and planks help build muscle and boost metabolism.
Pilates and Yoga: These can help reduce belly fat and improve your overall posture.

Lifestyle Changes to Reduce Menopause Belly Fat

They are:

• Get 7-9 hours of peaceful, good-quality sleep.
• Manage your stress levels with yoga, meditation, or deep breathing exercises.
• Try acupuncture to increase estrogen levels and promote better sleep.
• Strictly follow your diet and increase physical activity.

Common Exercise and Diet Mistakes People Commit During Weight Loss

They are:

Overestimating exercises. People think they can eat whatever they want if they exercise regularly.

• Not eating enough protein and fiber.
• Overeating fat.
• Over-exercising or not exercising at all.
• Eating too many or fewer calories.
• Not tracking what they eat.
• Eating too often despite not being hungry. 
• Having unrealistic expectations.

By avoiding these mistakes, you can set yourself up for success on your weight loss journey.

When to Seek Medical Attention for Menopause?

Consult your healthcare provider if:

• Your menopausal symptoms interfere with your daily activities.
• You have excessive bleeding, weight gain, anxiety, or dizziness.

Final Thoughts

Menopause belly fat reduction can be a challenging journey for many women, but with the right approach, it is achievable. Though hormonal changes during menopause can increase belly fat, regular exercise, a healthy diet, adequate sleep, and stress management can help reduce it effectively. Also, have regular appointments with your doctor during and after menopause to detect medical concerns beforehand.

Get Best-in-Class Menopause Treatment at North Atlanta Women's Care

If you need effective and compassionate menopause treatment, visit North Atlanta Women's Care. With state-of-the-art technology and dedicated healthcare professionals, we offer specialized care to help women navigate the challenges of menopause with ease. Schedule an appointment with us today to make your post-menopause life healthy and happy.