Weight gain, particularly around the middle often referred to as the “menobelly” is a common issue for many women during and after menopause. Several factors contribute to this and in this blog, we are going to learn the reasons why and then also how you can successfully lose the menopause weight gain.
Menopause is marked by a decrease in estrogen levels. Estrogen plays a role in regulating body fat distribution, and its decline can lead to a shift in fat storage from the hips and thighs to the abdominal area. This change in fat distribution can result in increased belly fat.
As women age, their metabolic rate tends to slow down. This means that the body may burn fewer calories at rest, which can make it easier to gain weight. Additionally, there can be changes in insulin sensitivity, which may contribute to weight gain, especially around the midsection.
With age, there is a natural loss of muscle mass, a condition known as sarcopenia. Muscles are more metabolically active than fat, so when muscle mass decreases, the body’s ability to burn calories decreases. As a result, it becomes easier to gain weight, including around the abdominal area.
During menopause, some women may experience lifestyle changes that can contribute to weight gain. This may include reduced physical activity, less muscle-strengthening exercise, and changes in dietary habits. Emotional and psychological factors, such as stress and depression, can also impact eating patterns and weight gain.
Genetics can influence how and where your body stores fat. Some individuals may have a genetic predisposition to store fat in the abdominal region.
Maintain a Healthy Diet
Focus on a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit your intake of processed foods, sugary snacks, and high-calorie, low-nutrient foods.
Engage in both cardiovascular exercise (such as walking, jogging, or cycling) and body weight exercises to maintain muscle mass and boost metabolism.
Stress can lead to emotional eating and weight gain. Implement stress-reduction techniques like meditation, yoga, or deep breathing exercises.
Get Adequate Sleep
Aim for 7-9 hours of quality sleep each night to support your metabolism and overall well-being.
Drink plenty of water to stay hydrated, as thirst can sometimes be mistaken for hunger.
Aim to walk between 5 to 10 Thousand steps a day – the more the better but also be realistic.
This is a simple and doable concept in which you just when you have the time exercise for 1 minute, so it could be while you are waiting for the kettle to boil, do some marching on the spot. So whenever you have a spare minute start moving,
On a final note I don’t know about you but turning 50 and getting older has given me bundles of confidence and this second chapter can be even better than the first. Lucy