Get Rid of Belly Fat. can do to better understand what’s going on in your body as you approach or enter menopause. The Day Weight Loss Breakthrough. Related to Diet & Weight Management. Weight Loss There is no magic diet for belly fat. But when you lose weight on any Your Middle After Menopause; Belly Fat. May 10, · Weight Loss 11 reasons why you’re not losing belly fat. "If women gain weight after menopause, "Belly fat is associated with inflammation.
Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut"—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally.
On top of that, women have to deal with menopause. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. Sangeeta Kashyap, an endocrinologist at Cleveland Clinic.
Strength training increases muscle mass, which sets your body up to burn more fat. Patton recommends minutes of moderate-intensity exercise or minutes of high-intensity exercise a week. Research correlates high intake of saturated fat the kind in meat and dairy to increased visceral fat, Patton said. On the other hand, monounsaturated fats the kind in olive oil and avocados and specific types of polyunsaturated fats mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good.
But Patton warned that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan.
In fact, the low-intensity exercises experienced no significant changes at all. If this sounds intimidating, think of it this way: Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts.
Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.
Higher levels of cortisol have been linked to more visceral fat. A year study of almost 70, women found that those who slept five hours or less a night were 30 percent more likely to gain 30 or more pounds than those who slept 7 hours.
The National Institutes of Health suggest adults sleep seven to eight hours a night. This genetic predisposition means ridding yourself of belly fat will be harder, Kashyap said, but not impossible. This article originally appeared on Health. Facebook 0 Twitter 0 livefyre Email Print.