How to Get Rid of Menopausal Stomach Fat?

Most women will enter menopause sometime during their late 40s to early 50s, although some may begin the "change of life" as early as their 30s and some may not experience menopause until their 60s. Menopause is a normal, natural part of the aging process for all women, but it does include some unpleasant physical changes that may include hot flashes, night sweats, loss of breast fullness, vaginal dryness and weight gain, particularly around the belly. Losing stomach fat during menopause involves the same discipline required at any other stage of life.

Instructions

• 1

  Increase your physical activity. Talk to your health care provider to determine a course of exercises that you are physically capable of performing and set a regular exercise routine. The ultimate goal is to be physically active for at least 30 minutes per day. Include both aerobic and anaerobic exercises in your regimen. Aerobic exercises such as walking or climbing stairs will increase your heart rate and burn calories faster. Anaerobic exercises such as lifting weights will help build lean muscle mass, and help muscles burn fat more efficiently.

• 2

  Eat a healthy diet. Consult with your physician regarding a solid diet that will meet the needs of your body during this stage of life. Most menopausal women need fewer calories to maintain their body weight than they did during their pre-menopausal days due to a naturally decreased metabolism. Insure you are eating foods from all categories of the food pyramid with an emphasis on fresh vegetables, fruits and whole grains, but without neglecting the other categories.

• 3

  Reduce, but do not eliminate, fat in your diet. Fats are an important part of your diet because they supply fatty acids necessary for vitamin absorption, skin health, and the regulation of some bodily functions. Fats make foods taste good and they provide the body with a feeling of fullness and satisfaction. You just don't want to eat too much of a good thing. According to the American Heart Association, no more than 30 percent of your total calories intake should come from fats. Concentrate on obtaining your dietary fat from healthier sources such as nuts, olive oil and omega-3 rich fish. Avoid trans fats and saturated fats whenever possible.