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Whether you’re in perimenopause (the 2-10 years leading up to menopause) or you’re in the throes of menopause itself, you may notice an increased weight gain—, particularly around your middle.
The menopause belly even has some cute names for the not-so-cute tummy situation you might find yourself in: menopause apron, menopause apron belly, the menopause hanging pouch, and the pendulous abdomen.
If you can relate, don’t be concerned. Many women gain a “menopause belly” in their 40s and 50s. We know it can be extremely frustrating to try and work it off.
Here’s the deal: in order to lose belly fat in menopause, you have to take other factors into consideration aside from daily exercise.
Are you eating the right foods? Are you doing things to keep your hormones in balance? Don’t feel powerless in menopause! It’s important to keep a positive mindset during this change. Now let’s explore nine natural things you can do to diminish that pesky menopausal belly fat.
1. Start Your Day With ACV or Lemon Water
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Kick-start your body’s natural detoxification process first thing in the morning by drinking a glass of water with lemon or apple cider vinegar in it.
The acetic acid in the vinegar helps your body burn fat and rids your body of toxins. It also gives you a little energy boost to start your day.
The benefits of apple cider vinegar or lemon in your water are endless! Just add a tablespoon or two of apple cider vinegar, or slice a lemon and squeeze it into your water.
2. Add Strength Training To Your Workouts
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According to the CDC, you need 150 minutes of cardio each week to stay healthy. Many women get the cardio part right but don’t add the strength training part to their routine.
If you don’t add strength training into your life, your metabolism won’t work as effectively as it could. The more muscle you have on your body, the faster your metabolism works, making weight loss easier (nice!)
And after the age of 30, you start to lose muscle mass if you’re not actively replacing it. Do your part to keep your body strong and your metabolism revved by strength training at least three times per week!
You can use your own body weight with moves like push-ups, lunges, and squats or use dumbbells, kettlebells, or resistance bands. Try the below exercises for menopause belly and overall strength!
3. Cut Back On Sweets
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Excess sugar is not your friend – especially if you want to get rid of menopause belly fat. Eating too much refined, added sugar is not only unhealthy but can cause you to cling to stubborn belly fat.
Start by eliminating any sugary beverages or sodas—then focus on reserving your intake of sugary foods like cakes, cookies, or ice cream for special occasions.
Natural sugar, like the kind found in fruit, is not an issue because it’s accompanied by fiber—and when you eat fiber with natural sugar, your body can process it more slowly.
It’s those spikes and crashes from artificial sugar that is harder on your body—they cause an insulin rise, and too much insulin can cause excess blood sugar to be stored as belly fat.
So in short, keep eating fruit and skip all the processed, added sugars.
4. Eat Smaller Meals More Often
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Another way to manage your blood sugar and belly fat? Eat smaller meals more frequently.
When you overeat, you’re putting too much stress on your body, and you’re spiking your insulin and blood sugar. Conversely, when you wait too long between meals, your blood sugar crashes. This is hard on your metabolism and can make losing that excess belly fat even harder.
Help your metabolism out by eating smaller meals more frequently instead of two or three large meals per day.
5. Strengthen Your Core
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It’s impossible to spot-reduce body fat—you need to lose it all over first through cardio, strength, and clean eating. But once you start to shed body fat, you can target your belly by using ab-strengthening moves like these:
6. Minimize Stress
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Since you already know that too much cortisol (the stress hormone) can cause you to cling to belly fat, work on minimizing stress as much as possible. Practice deep breathing and meditation for at least 15 minutes each day. Journal. Take long walks in nature. Do yoga.
Whatever brings you a sense of calm, spend more time doing it. It’s not just good for your mind, but your body (and belly fat!) too.
7. Keep Emotional Eating In Check
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It’s tempting to want to deal with changing hormones through emotional eating. Fluctuating emotions make that late-night nosedive into the ice cream even more appealing than normal.
Trying to shed extra weight in menopause doesn’t mean you have to deprive yourself of everything, but you should monitor when you get the urge to binge on junk food and try to regulate your emotions in healthier ways.
Distract yourself, practice self-care, and become aware of whether or not your body is actually hungry.
8. Get 7-8 Hours Of Sleep Per Night
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Similar to the “minimize stress” advice, this one is something you probably already know: you should be getting 7-8 hours of sleep per night.
Getting too little sleep can throw two of your body’s hunger hormones out of whack—leptin and ghrelin—which can cause you to hold onto more fat and crave sugary, salty foods more frequently.
Prioritize sleep, like stress management, for your mental well-being, as well as your weight!
And if you are having trouble falling asleep, try taking magnesium or melatonin and reducing or eliminating screen time before bed.
Check out some of our other tips for a better night’s sleep.
9. Do HIIT Exercises
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High-Intensity Interval Training (HIIT) is a great way to burn more calories in less time—as are circuit and interval workouts!
Interval workouts require you to do short bursts of all-out effort followed by brief periods of rest, while circuits are one exercise after the next without rest until the whole circuit is over.
Both of these methods are different than steady-state cardio workouts like walking, jogging, or the elliptical because they get your heart rate up and help your body burn fat better.
If losing that menopause belly proves difficult, and you’re also overweight, you may want to talk to your doctor. You can have your hormone levels checked—some women have thyroid issues that can make weight loss harder than it needs to be.
However, small tweaks to your daily habits can create some amazing results in reducing belly fat. It won’t always be easy, but it is doable. The key is to be consistent!
Strength Training for Women Over 50: 11 Best Moves
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While aging is inevitable, aging well is not. There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. The below strength training exercises are proven to get results for women over 50.
Strength Training for Women Over 50: 11 Best Moves
The 10 Yoga Poses You Should Do Everyday
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Simply put, a daily yoga routine makes you feel good. No matter where you find yourself or how much time you have, you can do the 10 yoga poses below and start your day with a centered mind and a refreshed body. Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.
The 10 Yoga Poses You Should Do Everyday
I Tested The Best Lululemon Look Alikes on Amazon: Here Are My Favorites
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Have no fear, as a fitness expert and an avid shopper, I have done my homework and I have tested the best Lululemon look alikes that Amazon has to offer.
I’ve been in the fitness industry for over 30 years working as a Certified Personal Trainer, Group Fitness Instructor and Health Coach. And I will admit I became a Lululemon fan even before Lululemon became all the rage. Their leggings and other apparel have amassed a very large fan base over the last two decades. But here’s the problem for their large fan base: it’s expensive.
I Tested The Best Lululemon Look Alikes on Amazon: Here Are My Favorites
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