Unfortunately, for menopausal women, the number one reason it is extremely tough to lose belly fat fast is hormones. When a woman reaches menopause, the production of estrogen becomes significantly less. This drop in estrogen levels changes where the body stores fat, making women over 50 especially prone at gaining belly fat. Nevertheless, age doesn’t have to stop you from looking great.
Although you cannot make this phenomenon disappear with a wave of a hand, there are a number of ways to reduce the excess fat around your belly. One is by considering getting a tummy tuck, which you can read more about here drracanelli.com/abdominoplasty-tummy-tuck-in-nj/ but here are some helpful options to lose belly fat in menopausal women.
Cut back on simple or bad sugar
One does not have to eliminate sugar in the diet totally to lose belly fat in menopausal women. Everybody needs sugar, in fact, because it supplies the body with the energy that it needs for the day. However, experts recommend planning snacks around complex carbohydrates (“good sugar”) over simple carbohydrates (“bad sugar”). Good sugar is generally found in whole foods such as fruits and vegetables. They are considered such because these food items contain water, fiber, vitamins, minerals, as well as antioxidants. Whole grains, legumes, potatoes, and corn are also excellent choices. These foods make you feel full for a longer time and are less likely to make you overeat throughout the day.
Include monounsaturated fat in your diet list
Peanuts, olives, canola, and avocados are all rich in monounsaturated fatty acids (MUFAs). To lose belly fat in menopausal women, it is recommended that these foods be incorporated in the diet. When cooking, experts encourage the use of canola oil, olive oil, flax seed oil, sesame oil, peanut oil, walnut oil, soybean oil, and sunflower oil. Aside from the fact that these oils help reduce tummy fat, they also lower the risk of developing heart diseases, diabetes, and cancer. According to research, people who ate a diet containing more monounsaturated fat did not experience an accumulation of belly fat compared to those individuals who ate a diet devoid of monounsaturated fat.
Strengthen your bones
According to research, menopausal women tend to gain one-quarter to one-half a pound per year. Worse of all, all the pounds go the waist. The good news is there are many studies showing that calcium significantly aids in weight and fat loss and increases the percentage of fat lost from the midsection. Evidence show that women with the highest dairy intake have an average weight gain of zero while those with the lowest dairy intake gained a pound per year. For better calcium absorption, remember to get yourself enough Vitamin D either through sun exposure or through supplementation. Stock up on low fat cheese and other dairy products to achieve this.
Modify your cardio workout
It has been shown that “interval training” is more effective at reducing body fat more than “moderate intensity workouts” done at a constant pace. After warming up, do an intense exercise for a short time (around 30 to 60 seconds) followed by a “low exertion level” recovery period of 1 to 3 minutes.
Belly fat is a typical dilemma during menopause. Nevertheless, a menopausal woman can lose belly fat fast by simply cutting back on sugar, adding monounsaturated fat in the diet, protecting the bones, managing stress, and changing her cardio workout.