Menopause Causes Belly Fat - And What to Do

As mentioned earlier, weight gain occurs because of the decrease in our metabolism during menopause.

 

This is not the only time this has happened. My guess is that you had to make dietary changes as you moved from your schooling years when you were very active...to an office job which was mostly sedentary.

 

For me, this reset seems to happen every 10 years or so. I had to reset again when I turned 30 and 40 and 50. You too? This is no different.

 

Look at your menopausal years as just another period where we need to make another "reset" of your daily habits.

 

But, instead of going on a "diet", start becoming more conscious of what you're eating. Simply jot down what you're eating every day, noting the time of the day and the portions.

 

Then, take a look at the list and see where you can make what I call are some "no big deal" changes. No Big Deal Changes are those that are the easiest to make.

 

For example, could you cut back on your soda intake? Could you use a lower calorie creamer in your coffee - or cut it out completely? Are you eating too many chips or too many snacks? Are you grazing all day without even realizing what you're eating?

 

You don't have to even count calories...just the conscious act of writing it down helps us to be more aware of what we're doing.

 

During this exercise, I usually find one thing that prompts me to say, "Oh, I can do without that...that's 'no big deal'."

 

What will be YOUR "No Big Deal" change?

2. Intensify Your Aerobic Workouts 

1. One minute sprints followed by 1 minute of brisk walking. Then repeat 10 times.
2. One minute of jump roping, followed by a minute of weights. Then repeat for a total of 20 minutes. This is what I call Dr. Jo's One-Minute Workout.  

What I like about HIIT is that you get a harder workout...but in less time. Just 20-30 minutes is often adequate - instead of slugging along for 60.

These workouts actually energize me more than longer, slower workouts. As always, check with your doctor before starting any new workout.

3. Power up Your Weight Workouts 

Muscles burn more calories than body fat. So, the only way to get your metabolism back up, is to increase your muscle mass through resistance workouts.

But don't let that get you down. Realize that the more muscle mass you have, the higher your metabolism, and the more you can eat. YAY!!

The American College of Sports Medicine recommends doing two sets of weights with 8-12 reps each for each of the major muscle groups. Reps simply refer to the number of times you do each motion.

Major muscle groups include: hips and legs, quadriceps, hamstring, chest, back, shoulder, bicep, tricep, abs, lower back.

Increasing muscle mass requires heavy weights...for you, that is....a level that you can't really do for more than 12 reps without a rest.

You might want to get a trainer to help you get started (and of course, check with your doctor). Hey, if you're thinking you're too old to start lifting weights...check out this very short video of the World's Oldest Female BodyBuilder!! I want to be just like her when I grow up!