A key issue women over 40 struggle with is weight gain, particularly around the mid-section. (Raise your hand if this is you!) I’ve personally gained ten pounds since turning 40 and my waistline has borne the brunt of that. While I didn’t have big changes in my diet and exercise routine, simply maintaining the status quo was no longer sufficient to keep my weight in check. I was recently commiserating with a friend on how unjust it seemed that we had to have the periods, the pregnancies, the births, etc. only to be rewarded with belly fat in perimenopause and menopause. Where can I file my complaint?
So ladies, I did some research to dig into why we gain weight in menopause (and perimenopause) and tips on how to get rid of it, if you’re so inclined. (I’m also a supporter of loving your body just as it is – it’s done a lot for you throughout the years, afterall!)
Why do we gain weight in menopause?
One factor in menopausal weight gain is changing hormones (more on that later). But it’s also related to the aging process. As we get older, we lose muscle mass which slows the rate at which our bodies use calories (metabolism). Therefore, eating the same calories while keeping the same level of activity is likely to lead to weight gain.
What causes belly fat in menopause?
OK, so we understand why we gain weight in menopause but what causes that gain to concentrate around the belly? The likely answer: estrogen and genetics. According to the Mayo Clinic, a decrease in estrogen influences where fat is distributed. Additionally, your family genetics may play a role (you’re more likely to carry weight in your waistline if you’re an apple vs. a pear).
10 Tips to Get Rid of Belly Fat in Menopause
1. Increase amount and intensity of exercise.
OK, so I’m starting with the obvious but it’s necessary to increase the amount and intensity of exercise as you age to continue seeing results. Studies show that our metabolism slows by 2 to 3 percent each decade, beginning in our 20s. However, it’s most noticeable between the ages of 40 and 60. Mixing aerobic workouts with high intensity interval training (HIIT) is an effective way to prevent and/or reduce belly fat in women over 40. (See this article about the three best exercises for losing belly fat.)
2. Cut back on carbs.
Following a low carb or ketogenic diet can help to lose weight and reduce belly fat. A keto diet involves significantly reducing your carb intake and replacing it with fat. This puts your body into a metabolic state called ketosis. When this happens, your body burns fat as fuel and turns fat into ketones in the liver, which can supply energy. A keto diet also drastically reduces blood sugar and insulin levels. (Check with your doctor before starting any new diet).
3. Watch Your Portions.
As your metabolism slows, you need less food to fuel your body. One way to keep your portions in check is to use a smaller plate. Your brain will believe you’re getting a bigger portion because the plate will appear fuller. Another way that has worked effectively for me is to pause after you’ve finished a small portion to see whether you’re still hungry. I actually learned this one when my children were babies. If you’re a mama, you’ll remember how often you were interrupted during meals to tend to your baby. I would get done taking care of their needs, then figure out I was full and not finish what was left on my plate.
4. Stick to healthy fats.
Avoid or limit trans fats from partially hydrogenated oils and from saturated fats from sources like butter and red meat. Aim instead for healthier fats like olive oil, avocados, and nuts. Read more about healthy fats and how to incorporate them into your diet here.
5. Create a healthy sleep routine.
If you’re like me, insomnia has become an issue over the last few years. I never had a problem sleeping until my mid-40s. Now I often wake up in the night and my brain goes so fast, I can’t turn it off. When you’re sleep deprived, you’re more likely to have an increased appetite. Create a relaxing bedtime routine to help out. Some women have had success taking melatonin before bed. For me, chamomile tea before bed works like a charm!
6. Vary your physical activities to keep it interesting. And do them with friends.
Not only will this keep things fun, but you all can hold each other accountable. Read my article on yoga here.
7. Manage stress by adopting healthy coping mechanisms.
This is an area I’m currently working on. It’s easy to reach for a glass of wine, or sit and scroll Pinterest, or binge watch tv when I’m needing to unwind from a stressful day. However, all of these things are counterproductive to living my best, healthiest life.
8. Replace sugary beverages.
If you’re a soda drinker or load up your coffee with lots of sugar, find alternatives. My go-tos are flavored sparkling waters and hot tea. A couple of my favorite sparkling waters are Key Lime La Croix and Cherry Bubly. If you need to sweeten them up a bit, try adding a splash of cranberry juice.
9. Stay hydrated.
I know, I know – you’ve heard “drink lots of water” enough times already. But seriously, drink lots of water! A few tricks to make it more palatable if you’re not a fan include adding fruit to your water for flavor or drink herbal teas (hot peppermint tea with a lemon wedge is one of my favs!) Read more tips on increasing your water intake here.
10. Eat foods that lower inflammation.
This could be a whole blog post on its own. These foods tend to be the same that are overall better for your health, including fruits, brightly colored vegetables, nuts and seeds. For beverages, coffee and cocoa have anti-inflammatory properties, as well as green tea.
Summary
So while it’s unfortunate that we have to deal with the realities of menopause belly, there are steps we can take to help get rid of it or prevent it from happening in the first place. Follow the ten tips above, and not only will you likely shrink belly fat, but you’ll improve your overall health in doing so. And isn’t that something we all strive for?
