Menopause belly fat: Reduce weight gain with regular exercises, diet control, adequate sleep

Menopause belly fat: Adopting a nutritious diet rich in fruits, vegetables, whole grains, and lean proteins is essential for managing weight during menopause

Menopause marks a significant transition in a woman's life, accompanied by a number of changes in the body, including hormonal fluctuations and alterations in metabolism. One common concern that arises during this phase is the accumulation of belly fat, which can be distressing for many women.

Causes of menopause belly fat

During menopause, several factors contribute to the development of belly fat. The decline in estrogen levels, coupled with age-related changes in metabolism and lifestyle habits, plays a significant role, says Noida-based gynaecologist Manisha Pal. She says that reduced physical activity, sleep disturbances, and a slowing metabolism are also key contributors to the accumulation of abdominal fat.

Understanding the average weight gain

On average, women tend to gain around 1.5 pounds per year during their 50s and 60s. This weight gain is often centered around the midsection, leading to concerns about health risks associated with abdominal obesity, says Pal.

Risks associated with menopause weight gain

Excess belly fat during menopause poses various health risks, including an increased likelihood of developing conditions such as cancer, heart disease, type 2 diabetes, and osteoarthritis. Understanding these risks underscores the importance of addressing menopause belly fat.

Managing menopause belly: Effective strategies

Exercise: Regular physical activity is crucial for managing menopause belly fat. Both aerobic exercises and resistance training have been shown to be effective in reducing body fat and improving overall health. Activities such as walking, cycling, and strength training can help burn calories and build muscle.

Diet: Adopting a nutritious diet rich in fruits, vegetables, whole grains, and lean proteins is essential for managing weight during menopause. Avoiding processed foods, excessive sugar, and high-calorie snacks can aid in calorie control and promote weight loss.

Stress management: Stress can contribute to weight gain, particularly around the abdomen. Engaging in stress-reducing activities such as yoga, meditation, or seeking professional help can mitigate the impact of stress on menopause belly fat.

Sleep quality: Prioritising sleep and addressing sleep disturbances can help regulate appetite hormones and prevent weight gain associated with menopause.

Mindful eating: Practicing mindfulness while eating can promote healthier eating habits and prevent overeating, contributing to weight management during menopause.

Portion control: Being mindful of portion sizes and avoiding distractions while eating can help prevent overconsumption of calories and support weight loss efforts.

Lifestyle changes: Adopting long-term lifestyle changes, including regular exercise, balanced nutrition, and stress management, is key to maintaining a healthy weight during and after menopause.