How Do I Get Rid of My Menopause Belly?

The journey of menopause is a path paved with unfamiliar (mostly rocky) ground. Besides the hot flashes and brain fog, we also get to watch our middles grow. Ten years ago perimenopause became a ‘thing’ in my life, whether I was ready or not. Somewhere along the way my midsection expanded, and now all I can think about is, “How do I get rid of my menopause belly?”

I don’t understand how I suddenly have this belly when my eating and lifestyle hasn’t changed. Ugh. I’ve wondered more than once, “What is happening to me?”

Let’s talk about what’s really going on when menopause belly appears out of the blue. Well, two different issues can be at fault for your expanding belly: true-blue fat that’s being redistributed from other parts of your body, and bloating.

When perimenopause, and then menopause, show up on the scene of your life, your estrogen levels begin fluctuating wildly and then dropping. Progesterone is also decreasing, and cortisol is increasing. This causes body fat to redistribute from your hips, thighs, and buttocks to your waist. While a very simplistic explanation, the bottom line is that your hormone chemistry is changing with menopause.

What is bloating?

We all know what body fat is, but what is bloating? Bloating is uncomfortable swelling and pressure in your mid-section. It can be the cause of temporary weight gain, and water or gas retention.

Changing estrogen levels is the culprit for both belly fat and bloating. Estrogen is needed for correct levels of water and bile in the intestinal tract, and when it decreases you get more water in your system, and more gas in your intestines.

Isn’t this the last thing we need as menopausal women? Seriously. I’ve noticed that ‘things’ move much slower down there since I’ve jumped into the menopausal fray. My hands seem to swell more often, just enough to have difficulty removing my rings from my fingers.

Reducing my salt intake has helped with the hand swelling (water retention), as well as daily exercise and probiotics.

The short story on both belly fat and belly bloating is this: The remedies to combat these are the same. Add more exercise and more water to your daily life.

I’d love to send you my free printable Menopause Foods: What to Eat and Avoid! Just shoot me your email at the end of this post.

Belly fat is risky.

Besides the ‘closet’ issue of your clothes no longer fitting, belly fat increases the risk of other more serious health risks like heart disease, breast cancer, uterine cancer, hypertension, stroke and sleep apnea.

There’s plenty of reasons to tame the fat, besides just your outgrown clothes. Your new midlife metabolism is here, and my friends, we just have to step up. And step out more.

Get moving.

In order to work off our middles, we’ve got to get moving. Develop your own workout schedule 4 or 5 times a week that encompasses cardio, weight training and core strengthening. Explore new activities that you may not have tried before. Do you bike or swim?

Now is the time to get serious about exercising. I like high intensity interval training where the exercises change quickly and my focus is peaked.

Change your food fuel.

Your body’s engine is changing and requires different fuel. Sugar is now toxic and so is anything processed. Stay away from them.

BUT, interestingly, losing belly fat does not necessarily mean reducing fat from your diet. There are good fats that are very necessary for brain and heart health like avocados, olive oil, salmon, and olives.

Top ten menopausal belly busters

• Always first, see your doctor. Talk to him about menopausal symptoms so together you can forge a plan.
• Keep food portions in check. Eat slowly and pay attention to the ‘full’ buzzer in your brain.
• Jump start your morning by having a glass of warm water with a 1/4 or 1/2 of a lemon juice squeezed and mixed in. Honestly, this has the same effect for me as coffee.
• Close your kitchen by 7. Eating late may hinder digestion as well as sleep quality.
• Join or create an exercise group. Walk (or swim, or bike) with a group of friends who will keep you accountable.
• Instead of large meals, eat frequent small meals throughout the day to speed up your metabolism.
• Sleep well.
• Nix the stress, try some yoga. Stress activates that ugly cortisol.
• Take supplements. Here are the top sellers on Amazon: Estroven Weight Management, Havasu Nutrition DHEA, Dr. Formula Menopause Supplements.
• Together with your doctor, determine if hormone replacement therapy might be right for you.

Guess what? Deep belly visceral fat is among the first fat you’ll lose once you start losing weight! Yay! I’ve lost 8 lbs so far!! Just the beginning!

Drop me a line if this post was helpful in your war with your belly. I’d be honored if you shared it with a friend or pinned on Pinterest.

Don’t forget to sign up for free access to my Resource Library below. In it you will find Menopause Foods: What to Eat and Avoid plus many other printables and goodies for your midlife adventure.