Perimenopause and menopause can cause weight gain, particularly around the abdomen, due to hormonal changes, insulin resistance, inflammation, and testosterone activity[1][2][3]. Belly fat is not only annoying but also dangerous, as it can raise the risk of heart disease, diabetes, dementia, breast cancer, and early sudden death[1]. However, there are ways to combat menopausal belly fat. Here are some proven ways to fight menopausal belly fat:
1. Step up your activity level and enjoy a healthy diet to ease weight gain[1].
2. Pay attention to your activity and try to move more to help keep you at a healthy weight[1].
3. Try to minimize weight gain and other symptoms during menopause by eating a healthy diet, regular exercise, strength training, and menopausal hormone therapy[6].
4. Reduce stress levels, as stress can trigger an increase in the stress hormone cortisol, which can cause weight gain[4].
5. Get enough sleep, as a lack of sleep can increase hunger and cravings[4].
6. Seek guidance from your doctor if you haven’t exercised in some time[6].
It’s important to note that weight gain during perimenopause can be down to a few reasons, including erratic, transitioning hormones, stress levels, hunger hormone ghrelin, and lack of sleep[4]. Therefore, a combination of lifestyle changes and medical guidance may be necessary to combat menopausal belly fat.