Changes during menopause are inevitable, but our Experts at Medi-Gyn are here to help you.
Around 60-70% women experience weight gain during menopause. The shift in body weight composition is strongly associated with cardiometabolic risk factors like elevated blood pressure, low-density lipoprotein (LDL) and obesity.
Let us understand the accumulation of belly fat and how this influences body weight during menopause.
What is Visceral Fat?
Visceral fat is stored deep within the abdominal cavity and surrounds important organs like the stomach, liver and intestines. An increase in visceral fat increases the risk of fat-related diseases like insulin resistance, diabetes, cardiovascular disease, and certain types of cancer in menopausal women.
How Does Visceral Fat Change During Menopause?
The hormonal changes that occur during menopause, particularly a decline in oestrogen and progesterone, increase body fat in the abdomen. Besides this, there is also a decrease in muscle mass and tone, which is replaced by fatty tissue deposits. This is fuelled by a reduction in metabolism, increasing the likelihood of fat accumulation in the midsection.
Other possible factors that may cause fat accumulation include:
- Exhaustion
- Lack of quality sleep
- Poor eating habits
- Genetics
When Does Menopause Weight Gain Start?
Weight gain related to menopause begins before the actual menopause sets in, in the pre-menopause phase. During this time, you will still undergo the regular symptoms associated with the menstrual cycle, along with hot flashes, mood swings and weight gain. These symptoms occur due to hormonal fluctuations that occur during menopause.
When Does Menopause Weight Gain Stop?
If you think your weight will only go up during and after menopause, that is not the case. Your weight will stabilise once the hormonal levels do. However, during the peri and menopausal phase, you must take utmost care of your health and overall well-being as the weight gain increases your risk for several chronic conditions, some even causing severe implications.
How To Deal with Belly Fat During Menopause?
If you struggle to lose belly fat during menopause, you are not alone! It can be difficult, but with the guidance and recommendations from Medi+Gyn experts, you can tackle this problem.
Click here to learn more about Medi+Gyn’s Flat Menopause Flat Tummy Experience and enrol for our highly effective 14-day programme! During the programme, our experts will evaluate your health and tailor a customised plan to help you manage your weight during menopause.
A few other strategies that you can incorporate during your lifestyle include:
- Eating a balanced diet: Eat plenty of fruits, vegetables, whole grains, lean proteins and healthy fats. Eliminate processed, sugary and fried foods from your diet.
- Maintaining portion control: Overeating causes weight gain and obesity. Reduce your portion sizes by using smaller plates. Pay attention to hunger cues and prevent unhealthy snacking.
- Maintaining good hydration: Drink plenty of water throughout the day as it helps regulate appetite.
- Regular exercise: Get at least 30 minutes of aerobic exercise daily to help burn calories and gain muscle strength. This helps burn belly fat and improves the appearance of the abdominal area.
- Get adequate sleep: Good quality sleep of 7 to 8 hours is important as it helps regulate hormones and metabolism, which play a role in weight management during menopause. Avoid stimulants like coffee, screens or electronic devices during sleep time.
Key Takeaway!
There is no magic pill to lose belly fat. It mostly comes down to lifestyle basics such as a healthy diet, regular exercise, and good sleep. Women undergoing perimenopause and menopause are usually on a roller-coaster of hormonal changes and their associated symptoms, making it difficult to understand what’s best for them. This is where our experts at Medi+Gyn can help you!
Need help in maintaining optimal weight during menopause? Enrol for Medi+Gyn’s Flat Menopause Flat Tummy Experience today!
To get started, contact us today!
