Menopause and weight gain: how to lose belly fat after 50?

Menopause is a significant stage in a woman’s life, marked by physical changes. As we age, our bodies change, and this transformation is perfectly normal and natural. Menopause is often accompanied by bodily changes, including weight gain. at the abdominal level.

In this article, we will explore together natural possibilities to lose weight around the belly.

Understanding the changes associated with menopause

Menopause causes a natural drop in hormones estrogen and progesteronewhich can have several effects on the body, including:

A redistribution of fats : fats tend to concentrate more in the abdomen.
A slowdown in metabolism: the body burns fewer calories at rest, which can make it easier to gain weight.
Changes in appetite : more frequent cravings or an attraction to certain foods may occur.

Adopt healthy habits for your well-being

1. Power supply

Favor foods rich in fiber : fruits, vegetables and whole grains keep you full for a long time and promote intestinal transit;
Get enough lean protein : white meat, fish, eggs, low-fat dairy products and legumes preserve your muscle mass and your metabolism;
Limit added sugars and processed foods : high in calories and low in nutrients, they can slow down your progress;
Choose healthy fats : favor unsaturated fatty acids present in vegetable oils, nuts, avocados and oily fish for better cardiovascular health;
Hydrate yourself regularly : Drinking enough water is essential for the body and can also contribute to weight loss.

2. Physical activity

The goal is to get at least 30 minutes of moderate physical activity most days of the week ;

Combine cardio and muscle strengthening : cardio (fast walking, swimming, cycling) burns calories and stimulates the cardiovascular system. Muscle strengthening (yoga, gentle gym) maintains your muscle mass and boosts your metabolism;
Find an activity : choose an activity that you enjoy to stay motivated in the long term;
Increase your daily activity : take the stairs, go shopping or garden to burn calories every day.

3. Other tips for your well-being

Manage your stress : chronic stress can promote the storage of fat in the belly area. Practice relaxation (meditation, yoga) to reduce your stress;
Get enough sleep : quality sleep (7 to 8 hours per night) regulates the hormones that control appetite and satiety;
Consult a health professional : If you are having difficulty losing weight, a doctor or nutritionist can provide you with a personalized program.

By adopting healthy eating habitsby practicing regular physical activity and by following the tips above, you can regain your confidence and fully enjoy this new stage of your life.

Remember that self-kindness is essential throughout this process.