How To Get Rid Of Menopausal Belly Fat

12 Ways to Beat Menopausal Belly Fat

Hormonal changes as we age can lead to extra weight around the middle. Stay healthy and fit with these tips.

Move more once you hit midlife, say experts.

Weight gain may feel like it's inevitable once you've entered your fourth decade, but the truth is, it doesn't have to be. Natural hormonal changes mean you may start to notice symptoms ofmenopause, such as hot flashes, night sweats, and mood swings, but you don't need to idly accept that the number on the bathroom scale will steadily creep up, too.

RELATED: Weight Gain Around Menopause Is Linked to Lack of Sleep

Here's what's going on with your body if elastic-waist pants are now your go-to fashion staple: Weight distribution changes as you hit menopause, with the added pounds accumulating right around your belly. "I named the extra fat that collects around your middle the 'menopot,'" says Pamela Peeke, MD, MPH, author ofBody for Life for Women.

Before, during, and after menopause, your estrogen levels begin to wane and your metabolism slows, making it more difficult for you to lose weight, particularly around your middle. And belly fat isn't just annoying — it's also unhealthy. A study published in July 2019 in JAMA Open Network found that perimenopausal weight gain around the middle — even if you haven't gained any weight elsewhere — puts you at the same risk for cardiovascular disease as being obese and having a thick waistline. "It's a fact of life, but we do need to take action to combat it," says Stephanie Faubion, MD, director of the North American Menopause Society. "It can be hard, but it is possible to do it." Here, a dozen ways to successfully fight the battle of the bulge.

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Exercise More Often, More Intensely to Counter Mid-Life Weight Gain

Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. "What you want to employ now is high intensity interval training (HIIT)," Dr. Peeke says. "Basically that means that moderate levels of exercise are interspersed with high intensity intervals throughout the week.

The Centers for Disease Control and Prevention (CDC) recommends that all adults need at least 150 minutes of moderate-intensity aerobic activity every week and two or more days a week of muscle-strengthening activities that work all of the major muscle groups, like the legs, hips, back, abdomen, chest, shoulders, and arms. If you take the HIIT approach, the CDC recommends that you should tailor your overall exercise routine to aim for an equivalent mix of moderate and high intensity exercise every week, along with those same two days of strength training.

RELATED: Women Who Reach Menopause Before Age 40 Face Higher Risk for Future Heart Disease

"What we did when we were 30 and what we do when we're 60 is very different," says Kathryn A. Boling, MD, a family medicine physician at Mercy Medical Center in Baltimore. "We have to adjust our exercise some as we get older." If you've lost some gusto, create incentives for yourself to stay moving. "I have an Apple Watch, and I like to see that [completed exercise] circle closed," she says. Peeke says you don't have to go to a gym, but you do need to do enough strength training to keep your muscles strong and your metabolism revved. "Try activities that have you lifting, pushing, and pulling," she says.

Bear in mind that how intense an exercise is for one's body is personal. So, someone who hasn't exercised in years may need very little exercise for it to become intense. When in doubt, and to avoid injury, find a personal trainer or physical therapist to help guide your routines.

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It's better to Stand Than Sit, if and When You Can

The formula is simple: The more time that your body's in motion, the more calories your body will burn. One low-effort way to do that? "Stay as vertical as possible throughout the day," Peeke says. Not only will that increase calorie burn, it can also help prevent other health problems. A study published in January 2018 in the journalObesity found that prolonged sitting is connected to higher levels of abdominal fat, as well as fat that's accumulated around organs such as the liver, which increases risk for diabetes and heart disease.

Staying vertical isn't exactly the same as breaking out a full-on sweat (although it's great when you can do that too). To stay upright more often, stand and pace when you're on the phone, or park further from the front door of the places you're going, so you'll have to walk more. If you're a binge watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on all your favorite shows.

To stay upright more often, stand and pace when you're on the phone, or park farther from the places you're going so you'll have to walk a little more. If you're a binge-watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on your favorite shows.

And if your job has you sitting in front of a computer all day, try a standing desk. Research published in the International Journal of Workplace Health Management found that workers with standing desks reported significantly less sedentary behavior and had less upper back, shoulder, and neck discomfort, too. And a review published in January 2018 in theEuropean Journal of Preventive Cardiology examined studies on standing desks and found that a person who weighs roughly 143 pounds could potentially burn 54 calories a day by standing — instead of sitting — for six hours.

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Watch Your Carbohydrate Intake

Not all nutrients are created equal, and some experts believe that a steady diet heavy in unrefined carbs like pasta and bread are a significant factor for excess belly fat. "Carbs are the enemy of the middle-aged woman, says Dr. Boling. "If you are perimenopausal, look at how much sugar you are eating. Carbs turn into sugar in our bodies. Some turn faster, like candy bars, oatmeal burns slower, but eventually it all turns to sugar. If you are aware of how many carbs you are eating, you are going to do better." Research published in April 2017 in the British Journal of Nutrition found that a reduced-carbohydrate diet may decrease the risk of postmenopausal weight gain.

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Shrink Belly Fat With Tai Chi or QuiGong

Maybe you've never tried it — or perhaps you've seen a group of people practicing tai chi together in a public park — but a recent research study from Hong Kong showed that this Chinese discipline of low-impact meditative movements could help trim waistlines in middle aged and older adults. This study, published in the June 2021 issue of Annals of Internal Medicine, found that people age 50 and older with central obesity (weight disproportionally packed in their midsection) who practiced tai chi for 12 weeks shrunk their bellies as successfully as those who participated in aerobic exercise and strength training for the same amount of time. The study authors wrote that "tai chi [has] health benefits similar to those of conventional exercise and thus provides an alternative and more amenable exercise modality for middle-aged and older adults to manage central obesity."

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Keep Portions in Check and Time Your Meals Right

Your metabolism has slowed down by the time you hit menopause — with some research suggesting it burns a couple hundred calories fewer a day. "You can very quickly avoid 200 calories, but that can also very quickly add up if you don't reduce the number of calories you consume," says Christine Palumbo, RD, a nutrition expert in Chicago.

It's also this time in your life, Palumbo notes, when you may be easing up from the daily duties of preparing meals for your family, and you just want to take a break from the kitchen. "She has cooked for 25 years, and is sick of it, and she just wants to go out to eat," says Palumbo. "What happens then is that you will inevitably eat twice as many calories as you need at that meal, and it's often accompanied by alcohol, which is also associated with abdominal weight gain." Order appetizers as entrees and ask for a to-go container for leftovers when you do indulge in a large main course.

Cutting back on restaurant meals and takeout is an easy way to control portions, but the timing and frequency of your meals can make a big difference too. "There's a lot of research about meal timing, and there is an increasing body of knowledge suggesting that we've had it all wrong when we talk about eating five or six small meals a day," says Palumbo. "Research is pointing to doing better in the weight department by eating three square meals a day." She says to start your day with a hearty breakfast that contains lean protein, and lean toward a light supper. "Eating your main meal at noontime can be beneficial for your weight," according to Palumbo.

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Choose Fats Wisely and Eat Meals With Healthy Fats to Counter Weight Gain

olives, which are a source of healthy fats

Fat adds flavor, makes our food taste better, and is part of a healthy diet. So the good news is that it isn't necessary or recommended to completely eliminate it from your diet altogether. You just need to learn how to be more choosy, says Palumbo. Think more walnuts, and fewer Whoppers.

The healthiest fats are the ones that derive from vegetable sources like olives and nuts, but keep in mind that healthy fats — like those found in avocados — have the same number of calories as the fat found in an ice cream sundae. "An ounce of nuts has 170 calories, so you have to be very careful," says Palumbo. "The same goes with extra virgin olive oil. The American way is to go overboard, so you have to be extremely cautious when you use it and measure the amounts of fats and oils that you consume."

And restaurant meals — once again — are not your friends in the fat department. "Restaurants are not in business to make us healthy. They add a lot of flavor carriers, which are known as fats," Palumbo says. Salad dressings are one of the biggest sources of added fat in our diet, so be sure to order your salad with the dressing on the side.

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Time Meals and Snack Right to Counter Mindless Eating

a plate with a clock, to represent time and eating

It's not justwhat you eat when you are following a mid-life diet that matters, but alsowhen you eat. Midnight ice cream binges and potato chip raids, for example, are generally bad ideas — and would be a poor choice even during the light of day. But the general message on food timing is clear: "Don't eat too much too late," Peeke says. "Eating later in the evening is murder for trying to keep weight off."

Another way to keep snacking calories in check is to avoid mindlessly nibbling throughout the day or falling into the dreaded afternoon snack trap. "What a menopausal woman does from 3 p.m. on every day can determine how big her belly is. That's when most women tend to overeat and oversnack."

To help rein in your snacking, Peeke says to start paying attention to your circadian rhythm. "Eat during a window of 8 to 12 hours a day, and then don't eat for the rest of the time. Experts find this imperative to take care of weight at any age, but especially during menopause," she says.

Be strict with your time limit. "End your eating at a reasonable time, like 7 p.m., and pick it up again 12 hours later the next morning at 7 a.m." A review of studies published in February 2018 in theJBI Database of Systematic Reviews and Implementation Reports by researchers at the University of Glasgow found that intermittently restricting the days in a week that a person eats may be an effective strategy for treating overweight and obese adults. Before exploring intermittent fasting as a weight loss strategy, its best to check in with your doctor to avoid risks from under-nourishing yourself and any risks that may be specific to your health conditions.

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Vary Your Workouts and Try New Activities

It's easy to get into an exercise rut, and even easier to fall out of the habit of exercising at all. But at this stage of your life, not getting your move on is not an option. "Ideally to keep your weight in check, you'll be working out three or four times a week — with the injection of some HIIT [or other strength training] — and it only needs to take 15 to 20 minutes," says Peeke. "It's extremely effective at keeping excess body levels of fat down, and make sure to get in some weight training, even if it's just using your own body weight."

So potentially take a Zumba or barre class. See what all your buddies are talking about and join them one weekend for a beginner class at a CrossFit center. Give PiYo a go (Never heard of it? It's a cross between Pilates and yoga). There are so many different exercises to try, you'll be able to find ones you like and stick with them.

Or maybe you'll enjoy the chase of trying out new workouts regularly. According to research published in theJournal of Sport Behavior, adding variation to your exercise routine may be the most successful way to make you stick with it. Any kind of physical activity is better than none at all, but if your body gets too accustomed to a routine, it won't burn belly fat (or any fat) as efficiently as when you first started working out.

Again, listen to your body when trying new classes, especially strength-focused ones like CrossFit. If you feel lost, if you experience discomfort, or if the instructor isn't helping you, it may be best to get more formal guidance from a trainer as you start an exercise routine. They can help you optimize your form to avoid injury.

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Update Your Healthy Sleep Strategies to Rest Better and Fight Weight Gain

a candlelit bed, to represent getting a good night's sleep

Insomnia is an extremely common symptom of perimenopause, which is the period of time when women's bodies transition toward their final menstrual cycle. And according to the North American Menopause Society, that transition phase can last for four to eight years. All that time spent waking up unrefreshed means you're probably feeling too exhausted to head out for a workout, too. "It's imperative to get sleep as you get older," says Peeke. "One of the things that truly helps combat the menopot is high-quality sleep."

Inadequate sleep impacts our hunger hormones, ghrelin and leptin. "Ghrelin and leptin become dysfunctional when you don't get enough sleep, so good luck trying to lose weight if you don't fix that problem," says Peeke.

Palumbo says that you should close your kitchen and brush your teeth by 7 p.m. This will keep you from eating late, which can keep you from getting restful slumber and cause you to pack on the pounds. "You shouldn't be eating before you sleep, because it will interrupt your sleep," she says.

Aim for a minimum of seven (and ideally eight) hours of shut-eye, although this varies from person to person and over time. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to fall asleep. If you really can't fathom doing that, wear amber-lensed glasses to counteract the sleep-disrupting effects of blue light, or see if your device has an amber light setting, says Peeke.

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Find a Friend or a Group to Exercise With

a group of women in a pool, exercising together

To attack belly fat and any other menopause weight gain, you'll need to burn between 400 and 500 calories most days of the week from cardiovascular exercise, such as walking briskly, jogging, bicycling, dancing, or swimming, Peeke says. Need motivation? Find a friend who needs to exercise as much as you do, and set a date to work out together. Research published in April 2015 in theBritish Journal of Health Psychology found that actively looking for a new workout partner and exercising together is beneficial for both exercise and emotional support.

If you don't have a buddy to join you on your weight loss mission, it may be time to try a group fitness class at your local gym or community center. Data published in November 2017 in the Journal of Osteopathic Medicine found that participating in regular group fitness classes resulted in a significant decrease in stress and a rise in physical, mental, and emotional quality of life compared with exercising regularly on your own or not engaging in regular exercise at all.

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Adjust Your Coping Strategies and Address Your Stress Levels to Help Reduce Weight Gain

If your fat is making you feel stressed — or vice versa for that matter — don't disregard that link. "There is a stress-fat connection," Peeke says. "If you walk around completely stressed all the time, your cortisol levels will increase, and that will make it easy for you to deposit fat deep inside the belly."

Cortisol, known as the stress hormone, stimulates the liver to increase production and release of blood sugar and helps the body convert fats, proteins, and carbohydrates into usable energy. As part of the body's "fight or flight" response, cortisol is released during stressful times to give your body a natural energy boost, but when cortisol levels are constantly high because of chronic stress, these same effects may result in insulin resistance and type 2 diabetes.

To reduce stress and belly fat, employ quick and simple techniques to help calm you down.

Step outside and enjoy the greenery. Studies show that being in nature reduces stress. One study published in the journal Environment and Behavior found that people who simply looked at images of trees reported feeling less stressed out.
Try a new app. Meditation apps such as Insight Timer, Headspace, and Calm offer five-minute and other timed meditations for beginners that can lower heart rate and short-circuit the stress response.
Ease up on alcohol. While drinking wine or alcohol may feel like a stress reliever, it's not a long-term coping strategy, and the extra sugar from the booze and the mixers are adding to the belly-fat situation.
Seek help from a counselor.If you find it hard to reduce your sugar or alcohol intake, or if you're overeating, it may be a sign of some unprocessed emotional energy or mind-body imbalance like depression or anxiety that could be driving the behavior.

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Talk With Your Doctor About How to Minimize Weight Gain and Other Menopausal Symptoms

If your lack of estrogen is contributing to typical menopausal symptoms, such as severe hot flashes and night sweats, and the symptoms (despite trying non-medication approaches) are severe enough to impact your quality of life, you may want to consider hormone therapy (HT) or other medication.

HT has had a controversial history since it was first approved by the U.S. Food and Drug Administration (FDA) for the treatment of menopausal hot flashes in 1942. As early as the 1950s, suspicions arose that taking hormones might harm a woman's health, and since that time concerns have continued. Whether the risks outweigh the benefits, though, is something each woman should discuss with her healthcare provider, especially as new, lower-dose formulations have become available.

Some research suggests that HT may actually help women prevent menopausal weight gain. According to a study published in March 2018 in theJournal of Clinical Endocrinology & Metabolism, menopausal hormone therapy may help prevent an increase in visceral (belly) fat, body mass index body mass index (BMI), and body fat in general. The study reported that, compared with women who had taken HT in the past, current users were found to be nearly 1 point lower on the BMI scale and have nearly 3 pounds less of fat mass.

Ask your ob-gyn about medication you might take to help you control your menopause symptoms. Your doctor will likely want to investigate whether your weight gain is indeed from menopause and not from some other health condition that needs treating as well.