How To Lose Belly Fat During Perimenopause

How To Lose Belly Fat During Perimenopause – Have you noticed that after menopause, your belly button seems to sag no matter what you do? You are not alone. This is for a number of reasons, including hormonal changes and how the body processes insulin as we age.

What if I asked you to take your mind off your weight for a moment and focus on what your weight is made of? Your body composition, or the amount of muscle you carry compared to the amount of fat you carry, has a huge impact on belly fat, including dangerous visceral belly fat, a precursor to disease.

How To Lose Belly Fat During Perimenopause

How To Lose Belly Fat During Perimenopause

In this episode, I’ll give you the top tips on how to gain muscle mass and get rid of your hormonal belly, including the exact type of exercise, how often to do it, additional moves to improve results, and how to fuel your muscles to grow.

Hormone Treatment Burns Post Menopausal Belly Fat

Stay tuned until the end, as I’ll also share tips and tricks on how to smooth your strategy so you can look your best and age healthily.

How To Lose Belly Fat During Perimenopause

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JJ Virgin: [00:00:00] I’m JJ Virgin, a Ph.D. Sorry Mom, make me a four-time New York Times bestselling author. Yes, I am a certified nutritionist, fitness hall of famer, and speaker at health conferences and trainings around the world. But my insatiable curiosity and love of science drives me to constantly ask questions, search for answers, and share the knowledge I find with as many [00:00:25] people as possible, which is why I created the well. Over 40 podcasts.

How To Lose Belly Fat During Perimenopause

Menopause Belly Fat

Summarize and simplify health science into actionable strategies that will help you succeed. In each episode, we talk about what’s working in the world of wellness, from personalized nutrition and metabolic enhancement to healthy aging and compelling fitness. Join me on a journey to better health to love the way you look and feel now [00:00:50] and have the energy to play with 100 points.

The first secret to losing the dreaded menopausal belly. You might be surprised that I’m not going to say that it’s what you eat, it’s actually what you lift. Of course, diet plays a role, but I’ll explain why the maximum [00:01:15] movement of the needle actually increases skeletal muscle.

How To Lose Belly Fat During Perimenopause

But before we get into that, let’s first talk about why women tend to gain belly fat during menstruation. Thus, abdominal fat, also called visceral fat or visceral adipose tissue, is fat that accumulates in the abdominal cavity and surrounding internal organs. This is the most dangerous type of fat, more dangerous than subcutaneous fat and fat stored directly under the skin [00:01:40].

Ways To Reduce Visceral Fat, Backed By Science

You can grab an inch there, right? You may hate that subcutaneous fat, but visceral fat. Fat is the problem. It is linked to insulin resistance, diabetes, heart disease and even certain cancers. Now, visceral fat increases during menopause for several main reasons. First, it lowers estrogen because estrogen regulates metabolism and fat storage, and when estrogen levels drop, [00:02:05] it can disrupt the balance of follicle-stimulating hormone, luteinizing hormone testosterone and progesterone and cause weight gain. gain, especially belly fat.

How To Lose Belly Fat During Perimenopause

Another is insulin sensitivity. So as we age, we become more insulin resistant. This is due to several things. It could be because we’re not sleeping well, our cortisol [00:02:30] is up, we’re losing muscle mass, we’re not as active. And we can eat super processed food, wash it down with a glass of rosé or a Cosmo, all of that.

Eventually, blood sugar imbalances and insulin occur. I just mentioned stress. And here’s the thing, it’s a huge bastard. During this period, cortisol tends to increase during perimenopause, and when cortisol is higher, it [00:02:55] increases belly fat. It also contributes to other things like cardiovascular disease, hot flashes, night sweats, mood, brain problems, bone loss and insulin response.

How To Lose Belly Fat During Perimenopause

Why Belly Fat Is Harder To Lose After Menopause

Okay, we’re in perimenopause. Hormones go sideways. Our stomachs are getting fatter. So what is the solution? This is what I want you to do. I want you to focus on your weight and [00:03:20] I want you to focus on increasing your weight, focusing on adding muscle that will help you lose it.

The first thing you’ll want to do is invest in a bioimpedance scale so you can determine what your weight is made up of. Because again, we’re focusing on building muscle. You also want a tank gauge because that’s the easiest way, the easiest at-home [00:03:45] way to actually see this VAT fat.

How To Lose Belly Fat During Perimenopause

What I’m trying to say is that if you lose weight without losing your waistline, you’re making yourself worse, not better. I want you to focus on maintaining and building muscle so you can feel your best during this crazy transition and beyond. Today, I call muscle metabolism because it holds everything together and speeds up metabolism.

Simple Ways To Effectively Lose Hormonal Belly Fat, Backed By Science

One study found that resistance training [00:04:10] is a promising long-term way to prevent weight gain and other negative changes in body composition in postmenopausal women. And another showed that resistance training during menopause generated muscle-producing cells and provided women with a strength-building stimulus to help reduce estrogen SAR.

How To Lose Belly Fat During Perimenopause

In addition, it also helps reduce the risk of osteoporosis, which is huge. In addition to [00:04:35] being a metabolic muscle, it’s also a sugar sponge. This gives the carbohydrates a place to store them for future energy, instead of the bee’s stomach lining where they are stored as fat. Fats. Okay, I hope you’re asking an important question right now, okay, so I want to build muscle.

What should I do? Lower the pink weights first. Of course. They are paperweights. You really have to do the [00:05:00] heavy lifting here. Now I don’t care what it is. It can be weights, body weight, TX trainer, love. They can be cables. But the main thing here is that you have to lift heavy things a lot.

How To Lose Belly Fat During Perimenopause

After The Best Exercises To Lose Belly Fat? Know This First

I will explain to you how to do it. I divide the body into two different parts. Number one is your upper body. The upper body is powered by the chest, shoulders and triceps. That would be things like push-ups, [00:05:25] swimming, overhead presses, chest presses. Then there is the upper body pull. These are things like bent over rows and vertical rows, pull downs and pull ups.

Then there’s the lower body, which is the hinge at the hips and thighs, which are things like squats and lunges, lunges and deadlifts, and then there’s core and rotation, core and [00:05:50] rotation. I will tell you that most of the things I teach people happen in the bigger ones. Compound movements because I want you to do functional compound movements.

How To Lose Belly Fat During Perimenopause

Again, if you’re squatting, you’re basically working. If you’re doing a bent row, you’re working your core. And I’ll explain how to integrate differently into core and rotational movements. So first let’s talk about upper body pushing, upper body stretching and hips and thighs. So [00:06:15] I want you to do each body part three times a week.

Belly Fat During Menopause

It is best for building muscle. The exercise is repeated from one to five. Hypertrophy works more from eight to 15, but can go even higher. There is an important concept here. You are going to exercise. Let’s do a squat, and you’ll do what you can do with good form. [00:06:40] Pretend 15 reps.

How To Lose Belly Fat During Perimenopause

Take a break and repeat, preferably three or four times. You want to maintain a weight where you can do 10-15 reps but not actually be able to do another one after that. You want to get as close to failure as possible. At least in one episode. It really helps you build hypertrophy.

If you’re worried about injuries, this is where you really want to work with a [00:07:05] personal trainer or a physical therapist to help develop an exercise program with you. Because the real tendency to get injured is everyday life, not exercise. You want exercise to strengthen your muscles and protect your bones, joints, and muscles.

How To Lose Belly Fat During Perimenopause

Losing Weight For Women—at 40, 50, And 60

About things that can happen in everyday life. So it’s easier for you to get out of the chair, easier to carry the groceries up the stairs, right?

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