How to Get Rid of Menopause Belly Fat
I went through a relatively early menopause. By age 49, I had not only climbed the menopause mountain but was over the top and to the other side. The only problem was that menopause left me sporting a bulging belly, the likes of which I had not seen since I was six months pregnant!
I went on a diet (didn’t work). I jumped rope (didn’t work). I walked (didn’t work). I did a million sit ups (didn’t work). I went in for my annual and the first thing out of her mouth was, “Well, I see you have that menopause belly thing going on. It’s a real @)#(*$#$& to get off!” Needless to say, that sage advice didn’t help me out either in my search for a way to get rid of my newfound companion.
Since my doctor didn’t offer any advice, I’ve spent the last year wearing “fat” clothes in an attempt to hide this new shape. Frankly, I’ve had enough! I’ve decided to fight back and started researching. My search started with the Mayo Clinic. (See, http://www.mayoclinic.com/health/belly-fat/wo00128) After all, if the Mayo Clinic doesn’t have a clue, who will?
I learned that women have two types of belly fat – subcutaneous fat (the wonderful unsightly bulge we see around our middle) and visceral fat (fat which is buried deeply underneath our subcutaneous fat and settles around our organs). Viseral fat is the type of fat which causes the real health problems in women – diabetes, high blood pressure, breast and colorectal cancer, to name a few. It’s the visceral fat that we need to attack in order to regain that flat tummy of bygone years.
The good news is that according to the Mayo Clinic, visceral fat will respond well to diet and regular exercise. So, I was dieting. I was exercising. What was I doing wrong?
With respect to diet, the Mayo Clinic recommends the following: reduce portions and caloric intake, avoid saturated fats and replace them with polyunsaturated fats, eat more fruits and vegetables and less white bread and pasta. This should go a long way to reducing your belly fat.
In addition, daily moderate exercise was recommended along with weight training, the amount and type depending on your current activity level.
We value and respect the experiences of all of our HERWriters, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice although we hope you can gain knowledge from their insight.
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I had problems shifting belly fat, especially after a hysterectomy. While resistance exercises helped a little, it was only when I started running seriously, 5 days a week that the weight just shifted. Just like that. But took time and patience to work up to running at a good speed for 30 minutes, but I got there. I found that people esp. women often don't sweat much when exercising. You've got to really sweat and get your heart rate up. High intensity interval training added another very effective dimension to my cardio workouts.
I found the following website to be extremely useful:
http://www.superskinnyme.com/Stubborn_Fat.html
May 8, 2009 - 10:39amThis Comment
I'm also a runner, a marathoner fighting menopause weight. It's very difficult to maintain the necessary caloric intake to fuel my body for distance running, while trying to lose the menopause belly.
My wonderful personal trainer has me doing sets of strength training exercises immediately after each training run with the goal of training my body to extend the early fat burning zones of my workouts further out than the later carb burning zone.
Results are coming slowly, part of the problem being we're training in summer heat. We don't run more than 4 days/week, including only 1 long run on the weekend. More than 4 days can break down your body and set you up for overuse injury.
For non-runners, a daily 20-30 minute walk, plus strength training, will help burn fat. There are some terrific walking workout programs available, both online and in print. Moving your body burns calories!
Make sure you check with your doctor before doing any exercises that may affect your lower back or joints.
Good luck to you and please let us know how you're doing.
May 8, 2009 - 4:39pmI have friends who are avid runners and have definitely watched them "skinny" down over the years. I have envied that ease of having a sure fire way to maintain their figures!
Unfortunately, running isn't an option for me physically, particularly here in Texas. I have multiple sclerosis and am extremely heat intolerant. I do however, swim in the river in the summer time. I was in the river last weekend and the water is almost ready for regular swimming so I'm really looking forward to getting back into that routine! My goal is to give the exercises above 100% effort and combine with the swimming and see what happens by summers end. Hopefully, I'll be able to report that it worked! :-)
May 8, 2009 - 6:43pmI'm in Central Texas and know just what you mean about our heat. Nonetheless, I run in the heat - not fun!
Please do report back to us on how you're doing. I'm sure there are others with MS, or who know someone with MS, who would benefit from your experience.
May 8, 2009 - 6:58pmI bow down to you because it is hard thing tohave MS. I have fibromyalgia. I think it is somewhat the same thing. Swimming is the best way to help with the pain. I am better motivated in the summer when i am up here in maine. There is a lake a short distance from the cottage. I notice the first couple of days it is a real zinger with muscle spams right? then last night i swam the same distance which was hard because the waves were splashing in my face because of the wind. I got back to the cottage and noticed htat the pain was barely there. When i woke up this am no pain at all and my sleep was so deep that morning came very fast. I wish i could get that movitivated at home where in town i can go to the hot tub do stretching then walk the pools length several times.
Well i like to get to know you so we could help each other.
chris
July 13, 2011 - 10:40amThanks for this information! I'm also trying to eat more vegetables, vegetables, vegetables. And this is hard: the American diet has so many sandwiches, pizzas, and potatoes. The Wendy's commercial from a few years back asked "Where's the beef?" Now that I'm past menopause, I'm asking, "Where are the veggies?"
May 15, 2009 - 6:10amToo funny! Why is it that the "beef" just plain tastes better than the "veggie?"
August 10, 2009 - 10:04am...but i got this information from the mayo clinic site directly...
August 26, 2009 - 7:36amLosing the belly fat is an incredibly popular topic among EmpowHer readers (including me!) Here are some other posts where it's the center of the conversation:
http://www.empowher.com/community/ask/mufas-and-belly-fat-loss
http://www.empowher.com/news/herarticle/2009/04/28/could-eating-blueberr...
http://www.empowher.com/news/herarticle/2009/03/08/belly-fat-hurts-your-...
http://www.empowher.com/news/2009/03/06/belly-fat-puts-pressure-lungs
http://www.empowher.com/media/article/fish-oil-helps-diabetic-women-trim...
It's clear that we have nothing to lose and EVERYTHING to gain by targeting our belly fat. Now, if it were just as easy as putting it on...
August 27, 2009 - 8:14amThanks Diane for the additional info! It's a real problem for all of us and we need all the help we can get!
September 14, 2009 - 8:41am