Updated: Aug 24
Belly fat, also known as abdominal fat or central fat, is a common concern for many women during menopause. As the body's hormone levels shift, it can become more challenging to maintain a healthy weight and reduce excess fat, particularly in the abdominal area. However, there are steps that women can take to help control and reduce belly fat during menopause.
One of the most effective ways to control belly fat is through a healthy diet. This means focusing on whole, unprocessed foods that are rich in nutrients and low in added sugars and unhealthy fats. This can include foods such as vegetables, whole grains, lean proteins, and healthy fats. If you want a simple solution - try one of my meal plans.
Cardio & strength training
In addition to a healthy diet, regular physical activity is also important for controlling belly fat. Cardio exercises, such as walking, jogging, and cycling, can help to burn calories and improve overall health. Strength training, such as lifting weights or using resistance bands, can also help to build muscle and boost metabolism and I highly encourage you to include this in your routine. I have created a few different programs that are perfect for beginners and will get you moving. Check them out here.
Find activities that you enjoy
It's important to find activities that are enjoyable and manageable, and to start slowly and gradually increase intensity and duration as fitness improves. It's also important to listen to the body and take breaks when needed. It can be helpful to find a workout buddy, join an online JM Control training program or hire a personal trainer for guidance and motivation.
Managing your stress
Another factor that can contribute to belly fat during menopause is stress. High levels of stress can lead to the release of the hormone cortisol, which can cause weight gain, particularly in the abdominal area. Finding ways to manage stress, such as through mindfulness meditation, deep breathing, or yoga, can help to reduce stress and improve overall health.
Focus on a healthy lifestyle - not just your belly fat.
Incorporating healthy lifestyle habits, such as getting enough sleep, staying hydrated, and managing stress, can also help to control belly fat during menopause. It's also important to consult with a healthcare provider to discuss any concerns or limitations, and to seek medical advice if necessary.
While it may be more challenging to control belly fat during menopause, it is not impossible. By making healthy lifestyle choices and seeking appropriate support, women can take control of their health and reduce excess fat, even during this challenging stage of life.