Are you going through menopause and you start to notice you’re bulging in the middle? Don’t let this discourage you – even though you are already on a diet and you’re exercising regularly.
This bulge is found deep inside the belly and can affect anyone. However, it is those who are in the perimenopause and menopause stages who are greatly concerned.
Understanding Menopause Belly Fat
Before menopause, your body fat is in your thighs, buttocks, and hips. When your menstrual cycle ends, your estrogen levels also drop. As a result, body fat is transferred to the abdomen. Note that there are two types of fat:
- Subcutaneous which is the fat below the skin
- Visceral which is the fat that is deep in the abdomen
If you gain at least two to five pounds, your fat will go deeper into your abdomen and that’s when visceral fat is formed. This is the problem of menopausal women, not only appearance-wise, but also health-wise because this type of fat can contribute to other conditions, including cancer, diabetes, and heart diseases.
But even though visceral fat is irritating, the good news is that you can do something about it. Here are some effective solutions that can help you get rid of that muffin top:
- Set a realistic goal. First, you need to measure your waistline. The goal is to have a waistline that is 34 inches and below.
- Observe your eating habits. Eat smaller meals by dividing each meal to smaller portions.
- Snack at 3 PM. Eat a healthy snack at this time of the day to avoid frustration and fatigue, which can lead to eating junk food.
- Select your food smartly. Choose vegetables, whole grains, and fruits, along with high-quality carbohydrates, proteins, and fats.
- Start sweating. Some exercises are truly helpful in eliminating belly fat, including swimming, bicycling, running, and walking.
- Target your abdominal muscles. This exercise will help you with your muffin top. Get down on all fours with your tummy hanging down. Take deep breaths and at the end of each exhalation, draw your belly button in an upward motion toward your spine. Do this gently in 10 repetitions for 10 seconds each.
- Tone the lower part of your abdomen. The best way to achieve this is through pelvic tilts. Lie on your back with your knees bent. Tighten your muscles in your abdomen and bend your pelvis upwards for up to 10 seconds. Another exercise involves lifting your pelvis. With your back flat on the floor, bend your knees toward your chest. Make sure your arms are on your sides as you tighten your abdomen. Your knees should be aimed toward the ceiling with your buttocks off the floor for 10 seconds.
A combination of the tips mentioned above can truly help you trim your waist even as you age.