The effects of estrogen as a woman progresses in her menopausal years can be frustrating.
During this period, women start to lose estrogen. As a result, excess fat accumulates in the belly instead of the hips.
It does not even matter whether you are fat or slim – estrogen belly fat comes to all but a lucky few. And even those who are blessed with good genes can have estrogen belly fat if they don’t maintain healthy habits.
Men also suffer the same fate by acquiring belly fat as “beer gut,” “front butt,” “beer belly,” etc. However, for men, the excess belly fat is mostly attributed to low testosterone levels.
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Hormonal changes are natural as you age and symptoms like night sweats, hot flashes, mood swings, etc. become more common.
Estrogen levels start to wane before, during, and even after menopause. This results in a significant reduction in your metabolism, making it more difficult for you to lose weight.
And the dangerous thing about belly fat is that it increases your risk of diabetes, heart disease, and some cancers.
Well, you don’t have to wear elastic waist pants to hide your belly – use the tips below to get rid of estrogen belly fat.
How to Get Rid of Estrogen Belly Fat
1. Increase the Intensity of Your Workouts
If you’ve not been exercising, this is a great time to start. And if you’ve been exercising consistently, then you should increase the intensity of your workouts.
Don’t make the mistake of doing cardio all the time. Instead, prioritize strength training and perform it at high intensity. You don’t even have to go to the gym, just use our home workouts.
Even better, join our progressive workout sequence that has been proven to build muscle and burn fat in the shortest time humanly possible.
Whatever option you choose, make sure your workouts are challenging and progressive, meaning they become harder as you get fitter.
2. Cook Your Own Meals and Control Portion Sizes
Start by reducing the number of calories you consume because your metabolism significantly slows when you hit menopause. Cut back on take-outs and restaurant meals.
Most importantly, cook your own meals. It’s easier to control your portions and avoid excess calories from cooking oil when you cook your own meals.
Don’t have time to cook every meal? Use these meal prepping tips to cook meals that will last several days.
3. Eat Meals with Healthy Fats
Fat makes food taste better and is usually flavorful. So, you don’t have to eliminate it from your diet. However, you have to be careful about the type of fats you eat.
Get your fat from plant sources like nuts, olives, avocados, etc.
That said, eat fats in moderation because they contain more calories per gram (9 calories per gram) than the other macronutrients.
4. Find opportunities to stand instead of sitting all the time
A study published in the journal Obesity in January 2018, associated prolonged sitting with high levels of abdominal fat. More specifically, visceral fat (fat accumulated around organs like the liver), which significantly increases the risk of heart disease and diabetes.
So, stay on your feet more often. For instance, you could walk around when making a long phone call.
Going for short walks during breaks and using the stairs all the time can also help eliminate estrogen belly fat.
Lastly, get a standing desk if your job requires sitting in front of a computer all day. The truth is standing desks are becoming the most significant employee benefit in U.S. workplaces, according to this report.
5. Keep track of weight and food
Tracking your meals can help you to identify unhealthy meals that you regularly consume. So, start keeping food logs and weigh yourself from time to time.
Don’t forget to record the snacks and calorie-containing beverages since they’re the main cause of weight gain for most people.
6. Consider alternative therapies
Only a few, conclusive studies have been conducted to determine how alternative therapies can reduce menopausal symptoms.
Although these therapies may not necessarily lead to considerable weight loss, they can relieve many symptoms associated with menopause.
Alternative therapies include:
- Herbal treatments.
7. Snack Right to Counter Mindless Eating
What you eat as well as when you eat matters a lot, especially if you’re not following a midlife diet. Cut out midnight ice cream binges as well as potato chip raids.
Stop eating much later in the evening as this is a recipe for estrogen belly fat and cardiovascular diseases.
8. Make Healthy Sleep A Priority
You should get high-quality sleep as it is highly crucial for maintaining overall health and weight.
According to research, sleep deprivation can result in metabolic disruption and aging processes, especially during menopause. Such alterations in sleep quality affect the following:
- Energy expenditure
- Appetite hormones
- Body fat composition
So, make quality sleep a priority in your life at all times. Aim for 7 to 8 hours of sleep every night. These sleeping tips can help you sleep like a baby every night.
9. Address Your Stress Levels and Coping Mechanisms
Being stressed all times can increase your cortisol levels. As a result, your body stores more fat in the abdominal area.
So, reduce stress by doing the following:
- Minimize alcohol consumption
- Take time out to rest and enjoy scenic views
- Engage in relaxing activities such as walking, meditation, and yoga
10. Talk to Your Physician
If you are having severe menopausal symptoms, then talk to your physician about it. Your doctor is in the best position to offer recommendations that will not involve having to go under the knife.
Most people experience remarkable changes in body fat, especially during menopause. This is usually attributed to the loss of estrogen as well as slower a metabolism and lack of quality sleep.
The tips above should help you efficiently eliminate estrogen belly fat in your menopausal years. Talk to a doctor as well to help you out if it appears none of these tips is working for you.
In the meantime, use these unique home exercises to increase muscle mass and boost your metabolism.