If you’ve always had a nice waistline, it may surprise you that you now have some belly fat hanging over your pants, and it’s a lot harder to button up. Once your estrogen levels drop in menopause, the fat on your hips, thighs, and buttocks is redistributed to your abdomen.
Thankfully, there are steps you can take to not only trim your waistline, but also improve your overall health.
Here are 4 tips to reduce belly fat in menopause:
Take Waist Measurement
Put a tape measure around your waist and record the results. This is your starting place. Your waist should be below 35 inches, otherwise you are carrying too much internal belly fat.
Practice Portion Control
Now that you are in menopause, you’re burning less calories, so fill up on fruits and veggies, and reduce foods with sugar and fat. Buy lean cuts of meat and low-fat dairy. Serve yourself small portions and don’t mindlessly munch while watching TV.
Aerobic exercise raises your heart rate and improves blood circulation. You can take a brisk walk, swim laps, or ride a bicycle. Aim for 30 minutes a day, 5 days a week. If you are a gym member, you can mix things up by lifting weights a few days a week.
Avoid Excess Sitting
You’re not burning as many calories when you’re sitting, so do as much moving around as possible. Watch a favorite program while on the treadmill. Park further from work and take the stairs. Many workplaces offer a standing desk, so see if that is an option. Go outside and get some fresh air on your breaks.