According to the National Institute on
Aging, the average age a woman experiences her final period and enters
menopause is 51 years of age.
Of course, this can vary by quite a lot,
meaning some women enter menopause in their early 40s, while others may
not do so until their late 50s.
As a woman’s estrogen production
plummets, weight gain in the midsection may become a struggle. The Mayo
Clinic, however, states that the ‘middle-age spread’ doesn’t have to be
inevitable.
The Beginning of the Process
Some women notice belly fat and other
weight gain as soon as they enter perimenopause, which can range from
anywhere in the mid-30s to the mid-50s. During this transition period, a
woman’s body slows its estrogen production. This, possibly coupled with
a more sedentary lifestyle, can lead to stubborn belly fat.
A Three-Prong Approach to Beating Menopausal Belly Fat
While every woman’s body and lifestyle
is unique, there are three main strategies for ridding yourself of belly
fat: increased exercise, ingesting fewer calories and drinking adequate
amounts of water. If you do these three things, weight loss is
guaranteed.
With that said, it’s important to
remember that you cannot ‘spot train’ your body to store fat where you
want it. The National Institutes of Health conducted a large-scope study
and determined that the distribution of fat is largely genetic. If your
body is hard-wired to store fat on your belly, losing fat overall is
the only way to combat it.
Exercise for a Trim Tummy
To best way to melt fat is aerobic
exercise. While crunches and sit-ups can tighten the muscles of your
abdominal wall, losing the fat covering those muscles is best
accomplished by exercise that gets your heart pumping and your blood
flowing. Biking, swimming, and walking are all great, low-impact
options. If you’re an outdoors buff, or were in your younger years,
activities like hiking, kayaking and rock-climbing are all wonderful
aerobic exercise. Of course, speak to your doctor about your exercise
plan before you begin.
While gaining belly fat during menopause
and perimenopause is caused by hormonal shifts and, possibly, a more
sedentary lifestyle, extra weight doesn’t have to be a certainty.
Staying well hydrated, watching your caloric intake and participating in
aerobic exercise can help you keep or regain your trim stomach for
life.