The ultimate resource to get rid of your menopause belly
Do you think it’s impossible to get rid of your menopause belly? Then, think again. There are actually reasons for your menopause belly and strategic ways to work on losing it! Isn’t that good to know?! So, you aren’t destined to have the pooch! You can do something about it!
SO - Keep reading - You’ll learn the top causes of menopause belly and what you can do about it!
Stress
Ah yes - we hear so much about it, but do you REALLY believe that the stress you feel is causing the belly you SEE?! A study conducted at Yale University suggests that non-overweight women who are vulnerable to the effects of stress are more likely to have excess abdominal fat, and have higher levels of the stress hormone cortisol. Cortisol affects fat distribution by causing fat to be stored centrally—around the organs. (www.sciencedaily.com)
What does this tell us? Finding a way to reduce stress in your life is key if your goal is to reduce menopausal belly fat. I know this is easier to say than to do. We are all bombarded with LIFE DAILY that increases our stress levels.
What to do? Try something as simple as taking five big inhales and exhales when you feel your shoulders start to tighten up and your breathing become more shallow. Maybe a weekly yoga class would help. Or asking for help would help! ;) None of us were made to do it all! Reach out to those who love you. They want to help!
Also, really take a look at the things you’re stressing about. Can you control them? If yes, make those changes to relieve the stress they cause. If you can’t, realize that no amount of worry will make them change. This is a tough pill to swallow sometimes, but an amazing skill to learn that will serve you well in life!
Overexercising
Do you believe that the more you exercise, the more likely you are to “burn off” your menopause belly? That’s actually NOT true! I know I know … but, listen to me. Your body actually views hours of exercise as an additional stressor and we just learned what stress can do to our bodies (see above).
So, instead of hours of cardio, try low intensity walks, yoga/stretching and challenge yourself with strength training. As we age, we naturally lose muscle and that adversely affects our metabolism.
Muscle is the FIRE in your body that ignites your metabolism. The more muscle you have, the more calories you burn on a daily basis - even if you laid in bed all day! So, by lifting weights and building some muscle, we can increase our metabolism and begin burning that stubborn belly fat.
Not sure where to start? 2-3 nonconsecutive days per week of full body resistance training. That means - don’t just work upper body or lower body - challenge ALL of your MAJOR muscle groups. You can use weights, resistance bands or even body weight. Try a group fitness class, an online class or schedule a 1:1 with me and we can discuss a great starting point for your strength training routine! Start slowly with just one set of each exercise and build up to 3 sets. Make sure the resistance you’re working against is challenging.
Be patient and, I promise, you will see belly fat loss (and other fat too!), increase muscle tone and an overall increase in strength and wellbeing.
Undereating
Are you following the old advice - eat less, weigh less ? If so, you’re adding just one more stressor to your body. See how this all leads back to stress!? If you don’t feed your body enough, it will hold onto fat because fat is fuel, at the end of the day.
And/or are you removing entire food groups? Like carbs? Guess what - carbs and menopause CAN live together! Those carbs are your body’s energy source AND they help to balance hormones. Removing them from your diet altogether can really cause some STRESS on your body.
So, feeding your body the amount of food it needs in the right macro balance is really where the magic is at. Then, your body is like “Oh! OK … She’s giving me enough food. So, I don’t need to hold onto this fat for fuel. I can release it!” .. And if you’re curious what a macro-balanced meal plan looks like, just click here for a free 5 day meal plan.
Instead of figuring out how to make a macro meal plan on your own, I think you’ll find that this meal plan offers variety and keeps you feeling full and energized throughout your day … and it’s SIMPLE!
Conclusion
So - what have we learned?
Stress is the enemy … especially in menopause! Increased and constant stress can lead to higher cortisol levels and weight gain in menopause.
Don’t be a cardio-queen! Try low-intensity walks and stress relieving yoga/stretching. Most importantly, become consistent with resistance training. Challenge yourself with the amount of resistance. Be consistent - 2-3 nonconsecutive days per week of full-body resistance training will help to increase metabolism and create the toned and sculpted body you’re trying to achieve!
EAT FOOD! EAT ALL FOOD GROUPS - carbs, proteins and fats! Focus on whole foods - stay away from processed foods. Undereating will cause even more stress to your body. If you need help or want some guidance, download my FREE FIVE DAY MEAL PLAN. It will show you a simple macro balanced meal plan to follow. It is not as hard as you think. It may take some changes and planning in the beginning, but soon you will feel better and it will become a habit!
I am here to help!
I am a 15+ year Health Coach who has helped hundreds of women create small do-able shifts in their life to lose weight, lose fat, tone and sculpt muscles, learn macro meal planning, learn balanced plate meal planning, increase energy, move more … AND keep it simple, stress-free and FUN!
If you’re curious, download my FREE FIVE DAY MEAL PLAN to get started.
Want more? Contact me directly and you may be a great fit for one of my groups or one-on-one Health Coaching.
I’m here to help YOU create lifestyle changes that support losing your menopause belly … and live the 2nd half of your life as the BEST half of your life! This is no time to give up! Let’s LIVE IT UP together!
