Mid-section weight gain during menopause can happen rapidly and is quite common among menopausal women. Extra weight around the abdomen places menopausal women at a higher risk for developing heart disease, diabetes and other health problems. Learn how you can reduce the amount of calories you consume and increase your daily amount of physical activity to reduce menopausal mid-section weight gain.
Things You'll Need
- Diet program
- Herbs (optional)
- Supplements (optional)
Quit smoking to experience the full benefits of your new healthy lifestyle. Smoking doesn't go well with a weight-loss plan and it doubles your odds of developing heart disease during the menopausal years. Smoking also causes estrogen levels to drop at a faster pace, which could lead to a swifter weight gain in the mid-section.
Eat a healthy well-balanced diet to trim the fat from your mid-section and reduce the risks associated with menopausal weight gain. Consume foods low in saturated fats and cholesterol to focus on heart health in addition to losing weight. Eat rich-colored vegetables and fruits like spinach and berries to gain the highest amount of micronutrients. Only eat complex carbohydrates like whole-grain breads, brown rice and oatmeal. Grill, bake or broil your meats and eat as much fish as possible to experience the benefits of omega-3 fatty acids in fish.
Pursue a balanced workout regimen that includes aerobic exercise and resistance training. You can’t spot reduce and remove weight only from your tummy. You must reduce fat over your entire body to see improvements in your mid-section. Menopausal women should exercise for at least 30 minutes each day, and 60 to 90 minutes if they intend to lose weight.
Consider alternative therapies like herbs and supplements to curb menopausal weight gain. Some women may find relief with alternative therapies while others may not. Nevertheless, stick to your diet and workout regimen to reduce menopausal weight gain and trim your mid-section.