Targeted Workouts to Battle Menopause Weight Gain
As women go through perimenopause and menopause, declining estrogen levels can trigger noticeable weight gain in places like the belly, back and hips. Adding metabolic exercise that helps balance hormones can be key to slimming stubborn fat.
In this article, we’ll explore the hormonal changes contributing to menopausal middle expansion. You’ll discover specifically how interval training, strength training and targeted core work can spark fat loss by optimizing hormones.
Understanding Why Menopause Causes Fat Storage
Leading up to and during menopause, women produce less estrogen and progesterone. These hormones help regulate energy balance and metabolism - so when they drop, the body is prone to storing more fat.
Blood sugar control and insulin sensitivity also decline with hormone changes. And abnormal cortisol rhythms from stress can drive central fat storage as well. Losing weight becomes more difficult despite eating well and exercising.
While you can’t stop the hormonal tide of menopause, you can counteract fat storage with strategic exercise that balances hormones for a slimmer, healthier middle.
Interval Training to Stabilize Insulin
Unstable blood sugar and insulin resistance are common complaints as women transition into menopause. This causes fat storage around the belly rather than efficient energy usage by cells.
High intensity interval training (HIIT) has been shown clinically effective for improving insulin sensitivity, blood sugar regulation and promoting fat-burning hormones like growth hormone and testosterone in menopausal women.
Just a few minutes of supercharged intervals - alternating between bursts of intense effort and recovery - can boost fat-burning hormones better than slow cardio exercise alone.
Add Lean Muscle Via Strength Training
Loss of metabolically active lean muscle mass is another contributor to menopausal weight gain. Focusing on strength training counters this. More lean muscle equals burning more calories 24/7.
In addition to the metabolic benefits, research confirms strength training reduces belly fat while also stabilizing blood sugar regulation. Squats, lunges, planks and using resistance bands sculpt lean muscle and torch fat.
Fight Cortisol With Foam Rolling
High circulating cortisol from menopausal stress cues fat storage around the middle. Balancing your body’s stress response by managing cortisol is essential for limiting belly expansion.
Foam rolling gives tissues a deep, self-administered massage that lowers cortisol levels by 20% according to studies. Reducing cortisol while releasing tense areas fights inward fat storage driven by hormones.
Yoga Flows Enhance Parasympathetic Response
Practicing yoga is another proven way to combat high cortisol while enhancing hormone balance. Research confirms just one yoga session leads to significant declines in cortisol concentrations.
A regular yoga practice strengthens the body’s parasympathetic nervous system response. Activating the digestive and relaxation rest-and-digest systems opposes unwanted fat storage from cortisol spikes.
Targeted Core Exercises Tone Abdominals
While losing overall body fat should be the priority, strengthening the deeper abdominal muscles also helps build core strength to support your back while giving the belly a trimmer appearance.
Pilates 100 leg lifts, planks, side planks, hollow body holds and even hula hooping target the transverse abdominis muscles that wrap around the midsection beneath the belly.
Nutrition Support for Hormonal Health
To fully support weight loss and hormone optimization during menopause, pay equal attention to your diet. Follow these nutrition tips daily:
Up Your Phytoestrogen Intake
Filling your diet with whole, unprocessed soy foods provides weak plant-based estrogens called phytoestrogens. Research suggests they may helpminimize menopause symptoms like hot flashes while providing favorable estrogen-like effects.
Enjoy edamame, tempeh, tofu, soy nuts and unsweetened soy milk to amp up the phytoestrogens. Flaxseeds, sesame seeds, oats and beans also supply beneficial amounts.
Eat More Omega-3 Fats
Increasing anti-inflammatory omega-3 fats improves insulin sensitivity and blood sugar regulation by acting similarly to insulin. Having higher levels supports weight loss and metabolic health.
Fatty fish like salmon, sardines, herring and mackerel provide omega-3s, along with walnuts, chia seeds and flaxseeds. Shoot for two servings of fatty fish and a few servings of nuts/seeds weekly.
Cut Added Sugars
Minimizing added sugars stabilizes blood glucose levels and insulin production, taking direct aim at belly fat. Reduce or eliminate sugar-sweetened drinks, candy, baked goods, cereals and desserts.
Read labels closely for ingredients like corn syrup, cane sugar, honey and maple syrup, all forms of added sugar. Pay extra attention to sugar hiding in sauces, salad dressings and low-fat snacks as well.
Up Protein at Every Meal
Consuming more high quality, lean protein normalizes insulin andFacilitates fat burning. Include salmon, eggs, poultry, legumes, tofu and Greek yogurt to provide protein at meals and snacks.
Starting your day with a veggie omelet, snacking on edamame and ending with salmon provides insulin-optimizing protein to balance hormones for better body composition.
The Menopause Belly Beating Workout Plan
Ready to torch menopausal belly fat and balance your hormones? Follow this workout plan for the next 4 weeks, performing the circuits 3 days a week with at least one day off in between sessions.
Mix up Interval Training Day, Strength Training Day and Core Training Day in whatever order works best for your schedule. Pair workouts with a balanced, hormone-supportive diet for amplified effects.
Interval Training Day
- High Knees x 30 seconds
- Rest 30 seconds
- Jump Squats x 30 seconds
- Rest 30 seconds
- Burpees x 30 seconds
- Rest 30 seconds
- Mountain Climbers x 30 seconds
- Rest 60 seconds. Repeat circuit 3-5 times.
Strength Training Day
- Squats x 10-12 reps x 3 sets
- Split-Stance RDL x 10-12 reps x 3 sets/side
- Step-Ups x 10-12 reps x 3 sets/leg
- Plank x 30 seconds - 1 minute x 3-5 sets
Core Training Day
- Bridge x 12-15 reps x 2-3 sets
- Bird Dogs x 8-10 reps x 2-3 sets/side
- Pallof Press x 8-10 reps x 2-3 sets/side
- Stir the Pot x 8-10 reps x 2-3 sets/direction
Be consistent with these targeted workouts to shed stubborn belly weight by balancing your hormones - along with a smart menopause nutrition plan. Stick with it to unveil a slimmer, stronger and healthier physique!
FAQs
Why does menopause often cause belly fat gain?
Declining estrogen during menopause promotes fat storage around the midsection rather than using calories efficiently. Belly fat tends to accumulate due to hormone changes affecting insulin, blood sugar regulation and stress responses.
How often should I do the menopause workout plan?
Aim to perform one of the metabolic circuits 3 days per week, resting at least 1 day between sessions. Mix up the interval, strength and core workouts and pair them with healthy nutrition for best results.
Will cardio help or should I just focus on strength training?
While cardio exercise like walking, swimming and biking are beneficial, strength training paired with short interval training sessions tend to be most effective for balancing hormones related to menopause weight gain.
How can my diet support the workout plan?
Eat a diet focused on lean proteins, healthy fats and antioxidant-rich fruits and veggies. Minimize added sugars, processed carbs and saturated fats. Stay hydrated, up phytoestrogen foods, omega-3s and fiber intake as well.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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