Lose Belly Fat with 9 Proven Strategies

95% of women say menopause weight gain is their biggest challenge.  Although it’s a natural change to your body composition (thanks lower oestrogen levels), here are some science-backed strategies to help you manage your weight and lose those extra pounds.

Why am I gaining weight during Perimenopause?

Let’s first start with the why.  As we age, our oestrogen levels drop, which in turn, shifts fat distribution from the hips and thighs to our belly. 

 

Losing belly fat is not just to boost our body confidence, it’s also important to avoid other health-related risks such as diabetes, cancer and heart disease which are all linked to increases in visceral abdominal fat.

 

The thing that may have you stumped is that the weight loss strategies you used in the past in your twenties and thirties may not work anymore, as your body composition and needs have changed.  This can feel like you’re hitting the gas pedal but you’re not going anywhere – very frustrating!

 

However, there are strategies that can help you lose your menopausal belly fat and keep it off – and they’re backed by science!

Science-backed weight loss strategies for perimenopause

  1. Stay active: Now is not the time to get those couch potato sweatpants on! It’s important engage in regular physical activity to boost your metabolism and burn calories. The key here is regular. Find a sport or activity that’s fun and that you enjoy so you’re more likely to do it consistently. Aim for a combination of cardiovascular exercises (such as brisk walking, swimming, pickleball, tennis or cycling) and strength training exercises (such as weightlifting, aqua aerobics, pilates, yoga or bodyweight exercises). This can help build muscle and increase your overall calorie burn.

 

  1. Prioritize strength training: Include strength training exercises in your routine at least two to three times per week. Building muscle mass can help increase your metabolic rate, making it easier to burn calories and reduce belly fat. Focus on exercises that target the core muscles, such as planks, crunches, or Russian twists.
  1. Pay attention to your diet: Choose whole fresh foods most of the time that includes plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit sugary foods, processed snacks, and refined carbohydrates, as they can add to belly fat. It’s important not to cut out whole food groups or all your sweet treats – that will likely send you on a binge rollercoaster. So, allow for 10% of your diet to include a treat-food and going out.  Just be smart about your sweet treats with things like sweet mango or berry lollies, dark 70% chocolate or date & nut energy bites – they will satisfy your sweet craving but also have some more nutrients than a donut or cookie. Also, be mindful of portion sizes to avoid overeating – read more tips on that here.
 
  1. Choose complex carbohydrates: Carbs have had some bad press in the past, but not all carbs are created equal. Instead of refined carbohydrates (like white bread or white rice), opt for complex carbohydrates such as whole grains, legumes, and vegetables. These are higher in fiber and can help you feel fuller for longer, reducing the likelihood of overeating. Try our delicious white bean dip recipe here!
 
  1. Include protein in every meal: Protein is essential for building and maintaining muscle mass, which can boost your metabolism and help you burn off excess calories. According to researchers at the University of Sydney, without giving your body enough protein during menopause, your body will continue to eat unnecessary calories until it reaches its target protein intake. It’s called the Protein Leverage effect. Since your body’s appetite for protein increases during perimenopause it’s important to include lean sources of protein in each meal, such as skinless chicken breast, fish, tofu, plain Greek yogurt, or legumes.
 
  1. Manage stress levels: High levels of stress can add to weight gain, especially around the belly area. Considering 96% of women in midlife reported feeling stress in some way, shape or form, it’s important to manage this. Cortisol (one of our stress hormones) affects women in their 40s and 50s and contributes to those feelings of anxiety, feeling overwhelmed or depressed. Incorporate stress-reducing activities into your routine, such as yoga, meditation, deep breathing exercises, or engaging in hobbies you enjoy. If you’re feeling very stressed, a supplement such as ashwagandha root may help –  I particularly like Wile herbal supplement for Women’s Stress.
  1. Get enough sleep: A lack of good quality sleep has been linked to weight gain in perimenopausal women. The likely cause is a knock-on effect: hot flashes, night sweats and anxiety from perimenopause may cause sleep disturbances and tiredness. Exhaustion means the last thing you want to do is think about cooking a healthy meal or going to do some exercise – hello take-out and couch! Try to aim for seven to nine hours of quality sleep each night and ensure you turn off any electronics 30 minutes before bed, make time to wind-down, ensure your room, bedding and pajamas are cool and comfortable.

 

  1. Stay hydrated: Drink an adequate amount of water throughout the day. This, like menopause, is unique to you. If you live in a hot climate or sweat a lot – you will likely need to drink more water than someone who lives in a colder climate or doesn’t perspire much. The best way to determine if you’re hydrated enough is to check the colour of your urine – it should be a very pale yellow colour (like a squeezed lemon). Sometimes, thirst can be mistaken for hunger, which can lead to overeating, so if you’re feeling puckish – drink some water first before tucking into a snack.

 

  1. Be consistent: Consistency is key when it comes to losing belly fat. Make sustainable lifestyle changes rather than relying on quick-fix diets or extreme measures. Fad diets are called that for a reason – they are short-lived, and often unhealthy or downright dangerous. Stay committed to your exercise routine and healthy eating habits for long-term results.

Remember, individual results may vary, and it’s essential to consult with your healthcare provider or a registered dietitian before making significant changes to your exercise or diet regimen, particularly during perimenopause.

 

If you would like to find out more about my nutrition services, simply email me at [email protected]

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