Menopause belly, also known as middle-age spread, can be frustrating but there are steps you can take to help it go away. During perimenopause and menopause, declining estrogen levels lead to changes in fat storage - fat moves from the hips and thighs to accumulate around the abdomen. This gives many women a menopause belly.
Luckily this stubborn fat is not impossible to lose. Here are some tips:
Diet
- Eat a healthy, balanced, low-glycemic diet focusing on lean proteins, fruits, vegetables, and whole grains
- Limit sugar, refined carbs, and ultra-processed foods - these lead to fat storage around the organs
- Consume healthy fats like olive oil and avocado - these increase satiety
- Moderate alcohol intake - no more than 1 drink per day
- Stay hydrated - aim for 64 oz water daily
Exercise
- Get in 150 minutes per week of moderate aerobic exercise to torch calories and belly fat
- Brisk walking, swimming, cycling etc
- 2-3 days per week of strength training builds metabolism-boosting muscle mass
- Use bodyweight, bands, weights etc
- Establish an active lifestyle with NEAT activities like gardening, cleaning, walking
Sleep and Stress Management
- Aim for 7-9 hours of quality sleep per night
- Manage stress levels with yoga, meditation, therapy etc
- High cortisol worsens belly fat accumulation
Medications and Supplements
- Hormone therapy like low-dose estrogen/progestin pills or gels may help shift fat distribution
- Testosterone therapy can augment belly fat loss
- Supplements like black cohosh, red clover etc target hot flashes and support weight loss
Procedures
- Non-invasive options like CoolSculpting can reduce belly fat via cryolipolysis
- More invasive treatments like tummy tucks directly remove excess lower belly fat
Hormone Wellness Center offers customized hormone balancing programs using bioidentical hormones to help women lose stubborn menopause belly fat and feel their best. Schedule a free consultation today with one of our menopause specialists!
So in summary - a healthy lifestyle, hormone therapy if needed, and targeted treatments like cryolipolysis or surgery can help
menopause belly eventually go away. Be patient and persistent. For personalized guidance tailored to your unique hormonal needs, consult experts at
Hormone Wellness Center.