Do you want to get a flat stomach after menopause? The process of ditching menopausal belly flat might seem like a mission impossible. Fun Fact: Women’s body fat increases by about 10% from pre to post-menopause. There are various factors, including issues related to hormones, metabolism, and exercise. Besides that, there are other factors like understanding how people gain and lose belly fat. Knowing the basics can make it easier to shed pounds and burn fat even if you’re in your 50s. It’s tougher than drinking a diet shake and doing workouts for 5-minute abs. That said, with the right know-how and dedication, you can turn a spare tire tummy into washboard abs.
The general approach for losing weight and burning fat post-menopause will be somewhat similar to the approach in earlier decades. However, there will be some differences. That includes factors like lower hormone levels, slower metabolisms, and exercise motivation. Factoring in these issues will make it easier for you to reach your weight loss goals and get the flat stomach you want. The key is to figure out what your goal is and then make a plan to get there. You’ll also need to maintain will power and stay focused to reach your goal.
Is Weight Loss after Menopause Possible?
In some ways losing weight post-menopause is the same as pre-menopause. For example, you’ll still have to create a “caloric deficit.” That means you must have fewer net calories than now. That includes the calories you consume through food and the calories you burn through exercise.
You can achieve that goal in different ways. Some diet options include Keto, Paleo, and Mediterranean diets. In terms of workout programs, the options include approaches that range from low-impact to high-intensity.
Another factor is how the body loses fat. Each pound of body fat is equal to 3,500 calories. So you just have to do the math to figure fat to figure out how many total calories you’ll have to drop to reach your weight loss goals.
Another issue is how the body loses fat. While many ab equipment/programs claim you can lose belly fat by simply targeting the area it’s not true. There’s no “spot reduction” of fat. When you burn fat through diet/exercise it’s from the whole body.
You’ll also have to get your body fat percentage low enough, so it doesn’t cover the ab muscles. The so-called 6-pack abs won’t be visible until you burn the fat that’s covering the muscles.
Then there are the issues related to weight/fat loss post-menopause. As noted, post-menopausal women tend to have about 10% more body fat after completing menopause. So you might have more fat to burn from the get-go based on your current body fat percentage.
Another factor is the decrease in hormones during menopause and estrogen in particular. There’s some scientific proof that estrogen boosts a woman’s metabolism. So the opposite tends to happen during menopause since there’s a big drop in female hormones.
Then there are some X-factors. It can be tougher for middle-aged people to get motivated to diet and exercise versus their 20s and 30s. This is based on various factors like busy schedules and energy levels.
Flat Stomach after Menopause: Diet
While the ketogenic diet is nearly 100 years old, the Mediterranean Diet has been around for thousands of years. Many health experts give it a green-light for long-term weight loss compared to low-carb diets.
The Mediterranean diet includes lots of healthy foods like:
- Whole Grains
- Greek Yogurt
- Red Wine
This is a very well-balanced diet that includes some elements of diet programs like Keto, Paleo, and Flexitarian (mostly plant-based). Several studies show that the Mediterranean Diet can also help with weight loss due to ditching foods like red meat, refined grains, and low-fat dairy.
It is arguably a better option than Vegan for menopausal women. Here’s why. It’s more difficult for post-menopausal women to maintain high levels of Calcium and Vitamin D. Dairy products are great sources for these foods. So by ditching red meat in particular, you can still good protein and healthy fat from milk, cheese, and yogurt.
Several studies show that going low-carb is effective for burning fat faster. This is especially true if you go low-carbon diets like Keto/Atkins. These diets cause your body to go into the state of ketosis. That causes you to get energy from stored fat, which turns the body into a fat-burning machine.
The key to these diets is to keep carbs at 5% to 10% of total calories. That can help you stay in ketosis and burn fat faster.
It is a general approach that includes some key features that support menopausal women. Here are some key factors:
- Lean protein
- Healthy fat
- Whole grains
You should also make sure to add “phytoestrogen” foods. They’re plant-based foods that function like estrogen in the body. They include soybeans, barley, chickpeas, green tea, grapes, and green tea.
Flat Stomach After Menopause: Workouts and Tips
Cardiovascular workouts are essential for losing weight post-menopause. However, if you want to maximize your weight or fat loss it’s important to avoid strolls on the treadmill. There are some benefits of slow/steady cardio, but you should reserve that for “cardio days.”
If you want to get the most from cardio then use moderate/high-intensity cardio. This will help to boost your heart rate/metabolism to burn more calories. When you combine cardio with weight-resistance you’ll maximize the weight loss.
This can include dumbbells, barbells, resistance bands, or even bodyweight. Studies show that they can help you lose weight and burn fat faster. As noted, the faster you can lose weight the faster you can burn fat and eventually belly fat.
People often have the wrong idea that cardio is better than strength training for weight loss. However, it turns out that the combination of the two is better than focusing on one or the other. Cardio can help to boost your metabolism, while weight-resistance builds muscle and burns fat.
For example, high-intensity interval training (HIIT) combines the two types of exercises for faster weight loss.
Other Weight Loss Methods
- Pick high-fiber foods. This might be surprising since fiber is known to improve digestion. High-fiber foods can help with weight loss, reduced appetite, and higher insulin sensitivity. All of these factors can help you to burn fat.
- Add more dairy. Studies show that dairy is effective for building muscle and burning fat. This includes options like milk, cheese, and yogurt. You should also consider picking full-fat dairy since boosts metabolism, which can increase weight loss.
- Consume more protein. Several benefits can lead to weight loss. Protein can help to boost metabolism and lower muscle breakdown. It’s also filling. For example, pick eggs for breakfast to get a flat stomach after menopause.