Exercises to reduce belly fat after menopause: Stop Menopausal Weight Gain and Slim Your Mid-Section With These Strategies
Stop Menopausal Weight Gain and Slim Your Mid-Section With These Strategies
Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high intensity interval training (HIIT),” Dr. Peeke says. “Basically that means that moderate levels of exercise are interspersed with high intensity intervals throughout the week.
The Centers for Disease Control and Prevention (CDC) recommends that all adults need at least 150 minutes of moderate-intensity aerobic activity every week and two or more days a week of muscle-strengthening activities that work all of the major muscle groups, like the legs, hips, back, abdomen, chest, shoulders, and arms. If you take the HIIT approach, the CDC recommends that you should tailor your overall exercise routine to aim for an equivalent mix of moderate and high intensity exercise every week, along with those same two days of strength training.
RELATED: Women Who Reach Menopause Before Age 40 Face Higher Risk for Future Heart Disease
“What we did when we were 30 and what we do when we’re 60 is very different,” says Kathryn A. Boling, MD, a family medicine physician at Mercy Medical Center in Baltimore. “We have to adjust our exercise some as we get older.” If you’ve lost some gusto, create incentives for yourself to stay moving. “I have an Apple Watch, and I like to see that [completed exercise] circle closed,” she says. Peeke says you don’t have to go to a gym, but you do need to do enough strength training to keep your muscles strong and your metabolism revved. “Try activities that have you lifting, pushing, and pulling,” she says.
Bear in mind that how intense an exercise is for one’s body is personal. So, someone who hasn’t exercised in years may need very little exercise for it to become intense. When in doubt, and to avoid injury, find a personal trainer or physical therapist to help guide your routines.
4 Health Risks Women Face After Menopause
Your period — or more specifically, the stopping of it — isn’t the only thing that changes after you go through menopause. The higher hormone levels that keep your menstrual cycle regular have additional roles in the body. Without the protective effects of the hormones, especially estrogen, women face new health challenges.
RELATED: Menopause Symptoms That May Surprise You
“Postmenopausal women are unique in that their health risks increase not just due to age but also due to the loss of estrogen,” says JoAnn Pinkerton, MD, the executive director of the North American Menopause Society (NAMS) and a professor of obstetrics and gynecology at the University of Virginia Health System.
When Are You Postmenopausal?
Menopause is diagnosed after the fact, once you have gone a full year without a single period, Dr. Pinkerton says. Before that, you might skip a cycle or have periods spread out farther than usual. During this phase, you are in perimenopause, not menopause.
During perimenopause, the amount of estrogen in your body fluctuates wildly. Once you are menopausal, however, this hormone drops to a very low level and stays there, according to NAMS.
New Health Risks Emerge as Estrogen Level Declines
Women who have no health issues before menopause face increased odds of problems after going through the change.
In addition to the loss of estrogen, other shifts also happen in the body that can harm your health after menopause. For example, blood pressure, LDL (“bad”) cholesterol, and the blood fat triglycerides tend to go up after menopause, according to the American Heart Association (AHA), although scientists are unsure why this happens.
While every woman faces a unique risk based on genetics and other factors, it is important to be extra vigilant with these four commonly troublesome concerns.
1. Heart Disease Risk Jumps at Midlife
Women often think breast cancer is their biggest killer, but the biggest danger after menopause is actually heart disease. Nearly a third of women develop cardiovascular disease, the AHA says. The rate of heart attacks in women begins increasing roughly a decade after menopause.
A key reason is that estrogen helps keep blood vessels flexible, so they contract and expand to accommodate blood flow. Once estrogen diminishes, this benefit is lost. Coupled with the other changes, like the rise in blood pressure, which can thicken artery walls, women’s hearts suddenly become vulnerable.
Reduce the Heart Disease Risk Factors That You Can
Your family history influences your risk, and it is something you cannot control. But your overall risk can be lowered by following a heart-healthy lifestyle. This includes eating a diet high in vegetables and low in red meat and sugar, exercising 150 minutes or more each week, and quitting smoking if you do.
The AHA also encourages women to know their blood pressure, cholesterol and blood sugar levels, and body mass index (BMI). Plugging these numbers into the ASCVD risk calculator, introduced in 2013 by the American Heart Association and the American College of Cardiology, can help you assess your 10-year heart disease risk.
Even though estrogen protects the heart, taking postmenopausal hormone therapy has not been shown to be effective in reducing the risk of heart disease, the AHA cautions.
2. Bone Health Becomes a Factor at Midlife
Women are 5 times as likely as men to develop osteoporosis, a disease in which bones become thin and weak and more easily fracture. Before menopause, women’s bones are protected by estrogen, but in the year before the final menstrual period and continuing for about three years after, bone loss is rapid, according to the American College of Obstetricians and Gynecologists.
RELATED: 10 Essential Facts About Osteoporosis
Osteoporosis Symptoms Can Be Invisible
You may not even notice that your bones are weakening, as osteoporosis may not cause symptoms for decades. A bone fracture can be the first sign of the disease. This is why women 65 and older are urged to get the bone mineral density test known DXA or DEXA (for dual-energy X-ray absorptiometry), which measures bone thickness in the spine, hips, hands, heels, and wrists.
Osteoporosis Screenings and Testing You May Need
If you are postmenopausal and have other risk factors, including rheumatoid arthritis, a parent’s history of a hip fracture, smoking, alcoholism, or a low BMI, talk to your doctor about having a DXA test before 65.
You can also use an online tool called FRAX to estimate your fracture risk in the next 10 years. This takes into account your age, gender, BMI, smoking, alcohol intake, certain medications, and other risk factors.
How to Boost Bone Health in Midlife
To keep your bones strong, make sure some of your exercise routine is weight bearing, which is when your bones work against gravity, such as brisk walking or jogging. Don’t smoke. And eat a healthy diet including foods high in calcium (dark leafy greens, dairy, and canned fish such as salmon and sardines) and vitamin D (fortified orange juice, cereal, and milk, or from 15 minutes of sun exposure several days a week).
3. Urinary Incontinence Bothers Many Women at Midlife
Difficulty controlling the bladder begins in perimenopause and continues for years after. Following menopause, some 16 to 18 percent of women complain of urinary incontinence.
The most common type is stress urinary incontinence, when coughing, sneezing, or physical activity causes leakage. Urgency incontinence happens when leakage is accompanied by an uncontrollable urge to get to the bathroom immediately. Many women have a mix of the two.
RELATED: Bladder Issues Can Hamper Your Sex Life, Study Suggests
This occurs because the tissues of the bladder and urethra (the tube where urine flows from the bladder) contain estrogen and progesterone receptors and are thickened by the hormones. Once the hormone levels drop, the tissue thins and weakens. In addition, the muscles around the pelvis may lose tone with aging, a process known as “pelvic relaxation. “
RELATED: Everything You Need to Know About Urinary Tract Infections
To prevent urinary incontinence, empty your bladder as often as possible. And do Kegel exercises, contracting and relaxing the muscles of the pelvic floor. The key to proper Kegels is to work the subtle muscles controlling the stream of urine (rather than the butt muscles). Hold each contraction for two to three seconds, building up to five sets of 10 repetitions per day, according to NAMS. If problems persist, talk to your doctor or seek out a physical therapist with expertise in working the pelvic floor.
4. Midlife Weight Gain: It’s Easy to Pack on Pounds After Menopause
In the seminal menopause study known as SWAN, almost 30 percent of women going through the change gained 5 percent or more of their body weight in just six years. Even women who maintain the same diet and exercise routine can pack on pounds in midlife, writes Stephanie Faubion, MD, a women’s health physician at the Mayo Clinic and a NAMS board member.
Menopausal Belly Fat Is More Than an Aesthetic Issue
This extra weight, especially around the abdomen, is dangerous, Dr. Faubion says, because it boosts your risk of type 2 diabetes, hypertension, heart disease, and certain cancers (including breast cancer and uterine cancer).
Why Fat Migrates to a Woman’s Midsection at Midlife
Part of the reason for the increased risk is the loss of estrogen, which shifts fat from the hips to the midsection. Women close to menopause who experience sleep problems, night sweats, and mood issues may find that these symptoms interfere with eating a healthy diet or exercising.
RELATED: Light Therapy May Give Women Quick Relief From Midlife Sleep Trouble, Study Shows
Cutting back on calories is the most important way to counter increased weight after menopause. Other important tips for countering midlife weight include adding more vigorous exercises to your routine, eating your biggest meal at noon, not snacking too often, and doing stress-reducing activities like mindfulness or yoga to eliminate the need for that mood-mellowing pint of ice cream.
Menopause Belly: What Causes It and How to Fix It
For many postmenopausal women, one of the most vexing changes is a shift in body fat storage to the front and sides of their abdomen.
This phenomenon, also known as menopause belly, is a result of shifting hormones, an activation of a “menopausal gene“, as well as changes in exercise and diet.
A decline in estrogen causes fat cells in the abdominal area to store more fat. It may even reduce your body’s ability to burn fat.
When the “menopause gene” is switched on, it contributes to belly fat. Here’s 3 simple ways women can turn this gene off.
Unfortunately, most women gain between five to ten pounds during the first decade after menopause.
Research shows that postmenopausal women have an increase in intra-abdominal and trunk fat when compared to premenopausal women.
The studies found that during early menopause, there’s an increase in intra-abdominal fat—the deeper visceral body fat. These changes were consistent across age and weight.
An increase in intra-abdominal fat is linked to a higher risk of high blood pressure, myocardial infarction, diabetes, and elevated cholesterol.
Therefore, this shift in body fat storage is more than just a cosmetic issue.
The decline in hormones during and after menopause is just one part of the menopause belly. For many women, their level of activity slows with age.
Many women don’t reduce their caloric intake to match the lowered activity. The lower activity level, coupled with a decline in muscle mass from less exercise, lowers the metabolic rate, leading to an increase in stored fat.
Although you don’t have much control over the hormonally induced body fat distribution, you can achieve a flatter tummy with following tips.
Reducing the menopause belly starts with a review of your diet as well. If you’re taking in more calories than you burn, the excess is stored.
The principal postmenopausal storage depot is the tummy. Our metabolism slows as we age, so the number of calories that you used to be able to eat without gaining weight has changed.
Taking a clear-eyed view of your diet and caloric intake is the first way to derail the slide into postmenopausal weight gain.
Aaptiv can help with those stubborn extra pounds. Open the Aaptiv app today to view our newest fitness classes.
Track What You Eat
The estimated caloric recommendation for moderately active women aged 55 and older is around 1,600 calories a day (less if sedentary or more if very active).
If you’re noticing your weight creeping up, keep a food diary for several days and calculate your daily caloric intake.
Doing this will enable you to pinpoint where your diet may be off track and give you a starting point for weight loss.
A simple way to kick-start fat loss is by reducing your daily caloric intake by 250 calories and upping your energy expenditure an extra 250 calories.
As an example, cutting out a mid-afternoon bag of chips will take care of the caloric reduction. Adding a 45-minute walk each day will add up to a 500 calorie daily reduction.
This equals 3,500 calories, or a pound of weight loss each week. It’s a painless way to achieve slow, stable weight loss.
For some postmenopausal women, part of the menopause belly issue is due to bloating. The usual culprits are foods that cause gas or water retention.
For some, the lactose in dairy products can cause bloating and stomach distress.
Also, the hormonal shifts after menopause can cause your body to retain fluids more easily, a good reason for limiting your sodium.
Processed foods tend to contain a lot of hidden sodium, as well as other less-than-healthy ingredients. Ideally, you should eat less than 2,300 mg of sodium a day, and even less if water retention is an issue.
Top Bloat Offenders
- Carbonated beverages.
- Vegetables, such as onions, broccoli, beans, cabbage, and Brussels sprouts.
- Soy products.
- Foods high in fructose (some processed foods, and fruits such as apples, cherries, watermelon, and pears).
- Sugar substitutes, such as sorbitol, mannitol, or xylitol (found in some chewing gums and sugar-free foods).
- High fiber foods. Although fiber is good for you, adding too much fiber (especially insoluble fiber) too quickly into your diet can cause bloating.
If you notice belly bloating after eating, keep a food record to determine which foods may be causing the problem. Try eliminating them from your diet to see if that helps.
Some women find that taking a probiotic product (like this top brand), especially those that contain the strain Bifidobacterium infantis, can help with bloating.
You can reduce the appearance of your tummy by strengthening the muscles that support the core. Focus on exercises that’ll increase your muscle mass like those you can find in the Aaptiv app.
Although there’s an age-related reduction in muscle mass, you can significantly reverse that trajectory with a strength-training program.
Muscles are metabolically active. Part of the decline in metabolism with age can be attributed to the loss of this tissue.
Think a three-fold approach of cardio—higher intensity weight training (shorter reps with more challenging weight) and core exercises that strengthen the recti, transverse, and oblique muscle groups.
Core exercises won’t reduce abdominal fat, but strengthening the abdominal muscles increases belly support and tone. The transverse abdominal muscles function as a girdle for the area below your belly button.
Targeting that muscle group (see Sahrmann exercises link below) will help tighten the appearance of your menopause belly.
Aaptiv has core and HIIT workouts you can do to get rid of belly fat. Download the app today!
When you think of an elderly person, you probably envision someone with a stooped, rounded back posture. The old person stoop isn’t inevitable.
You can improve your posture at any age with exercise. Activities, such as yoga and tai chi, along with cardio and strength training exercises, enable your body to maintain the strength and flexibility needed to keep your spine straight and your body standing tall.
Try doing the following exercises several times during your day to help reset your posture.
Stand with your back against a wall and arms at your side with palms facing up. Slowly raise your arms overhead while maintaining contact with the wall and hold for five seconds. Return to start position and repeat several times.
Start by rolling your shoulders back and relax down. Look straight ahead, place two fingers on your chin, and tuck your chin straight back towards your shoulders. Hold for five seconds and repeat several times.
Stand at an open doorway with your hands on either side of the door frame at shoulder height. Lean forward until you feel your chest muscles stretch. Hold for five seconds and repeat several times.
Be patient. It takes times to reset your body to the point where you see a change in your tummy.
You may need to continue to modify your diet or exercise to find that sweet spot where menopause belly fat starts to budge. Don’t give up if you don’t see changes right away.
Catherine Cram is an exercise physiologist and a leading expert in the field of maternal fitness. Her consulting company, “Prenatal and Postpartum Fitness” specializes in providing the most current maternal exercise information and continuing education courses to health and fitness professionals.
Ready to start your journey with Aaptiv? Get rid of those 5-10 extra pounds using our app today.
4 Proven Ways to Get Rid of Belly Fat After Menopause
It strikes without warning. One day you’re strolling along, thinking you’re finally getting the hang of this thing called ‘life’, when – BAM! – it hits you as you try to zip up your pants. It’s a reminder that you are not yet done with every challenge.
Can you guess what ‘it’ is? Yup: belly fat.
Those two little words strike more fear in women than standing in front of a four-way mirror trying on swimsuits.
If I had a dime for every email I got that asked me how to get rid of belly fat, I’d be on my own private island, under a palm tree, being fed peeled grapes by a half-naked man named Sven. Such is not the case.
Why is belly fat such a big issue after 60, you ask? Great question. I wish we could blame global warming, the flat earthers, or the pandemic, but sadly, there’s more to it.
For one, the drop of estrogen after menopause shifts the way your body stores fat. Up until this point, women tend to store more fat in the hips and thighs, while men tend to store fat in their bellies.
The natural decline of estrogen with age leads to a greater propensity towards a more male-pattern fat distribution, e.g., belly fat. This is also why research shows that women over 50 are more prone to heart disease, as estrogen has heart-protective value.
Unfortunately, fat tends to settle in, sticking around like house guests who didn’t take the hint the party was over, even when you came downstairs in your PJs and turned off the lights.
Secondly, metabolism drops as we age, a process that starts in our mid-30s. (Sigh… let’s have a moment of silence for those years. )
This occurs largely due to loss of muscle mass, a natural process that happens to both men and women. Muscle burns calories at rest, so the more you have, the more calories you burn while you sit around watching Netflix.
Lastly, we generally move less as we age. It takes more energy to get up and at ‘em as time goes on. So we sit more, eat more, and move less. This creates a virtual trifecta of fertile ground for belly fat to grow and flourish.
Whether you call it a muffin top, love handles, or other unflattering name, it’s got to go. Belly fat not only makes it hard to zip your pants but also ups your risk of heart disease.
The following are all scientifically proven, research-backed approaches shown to help in the battle against belly fat. Ideally, you want to incorporate all of them into your daily life to give yourself the greatest chance at a flatter belly – and longer life.
Focusing on just one thing seems so 1980! Who does that? We have texts to read and send, emails to check, selfies to take, and a whole host of other things that take us away from the moment at hand. This one. Now this one…
Stay in the moment, and you’re likely to have less belly fat, according to a study from the International Journal of Behavioral Medicine.
Focus on the moment at hand, breathe, and take in your surroundings instead of constantly rushing off to do things. Unconsciously, you may find yourself slipping into a smaller pair of pants.
Not all fat is bad. In fact, we need fat to survive. But you have a number of choices.
Saturated fat – solid at room temperature, think Crisco or bacon fat – is more likely to cause weight gain around the abdomen when compared with polyunsaturated fat like sunflower oil, making it a serious no-no for flat belly seekers.
- Canola, peanut, olive, sesame, and safflower oils
- Peanut butter (natural)
- Almonds, cashews, pecans, peanuts, walnuts
- Sesame, pumpkin, and sunflower seeds
- Fish – salmon, mackerel, herring, sardines, trout, and tuna
- Fish oil
- Soy milk
- Red meat
- Whole-fat dairy products
- Tropical oils – Coconut, palm
Resistance training is important as it’s the only way to reverse the loss of muscle due to age, a process that starts in our 30s.
A study out of Harvard School of Public Health shows that subjects who did 20 minutes of weight training had less age-related belly fat accumulation than those who spent the same amount of time doing cardio. No, that’s not a typo: Weight training beat out cardio for belly fat reduction.
Combining weight training with cardio produced the best results. So you need both. Strive for two to three days of resistance training and five days of some type of cardio a week, even if for 10 minutes.
Toss raspberries in your yogurt, add veggies to your salads, and swap out that white bread for whole wheat, and you may be able to cut back on your Spanx purchases.
A study found that for every 10-gram increase in soluble fiber eaten per day, belly fat went down by nearly 4% over five years. So no, it’s not exactly at the speed of light, but most people could use more fiber in their diets.
It helps keep you full longer and may help you go easy on those second helpings.
Aim for 25 grams of fiber a day, but gradually work your way up to this number or you may experience unwanted side effects.
High Fiber Foods
- Acorn squash: 9 grams per cup, baked
- Artichokes: 10 grams per medium
- Asian pears: 9.9 grams per medium fruit, with skin
- Avocados: 10.5 grams of fiber per cup, sliced
- Black beans: 12 grams per cup
- Blackberries: 7.6 grams per cup
- Brussels sprouts: 7.5 gram per cup
- Chia seeds: 5.5 grams per tablespoon
- Fig: 14.6 grams in 1 cup dried
- Flax seeds: 3 grams per tablespoon
- Peas: 8.6 grams per cooked cup
- Quinoa: 5 grams per 1 cup cooked
- Raspberries: 8 grams per cup
- Split peas: 16 grams per cup cooked
For more tips on belly fat and other info on health and fitness focused on women over 50, go to www.LindaMelone.com.
Are you trying to control your belly fat in your 60s? Which of these tips do you currently incorporate into your lifestyle? Which will you try? Please join the conversation below!
How to get rid of a menopause pot belly
If you’re dieting but still saddled with a pot belly – aka fat around the middle or subcutaneous abdominal fat (SAT) as it’s called medically – it may well be linked to menopause. It’s been found that postmenopausal women have an almost 5-fold greater risk of developing abdominal obesity compared to women who haven’t yet gone through menopause. And it is not just unsightly it can also increase your risk of insulin resistance, metabolic syndrome, type 2 diabetes and cardiovascular problems. But don’t despair, blame it on your hormones because that’s a likely cause of your meno-pot, and find out what you can do about it.
Find out about the post-menopause diet mistakes you might be making
Even as you go through perimenopause your oestrogen levels are already starting to fall, then after menopause they drop dramatically. At the same time levels of testosterone increase. These changes cause your body to change the way fat is processed and, importantly for your figure, where it gets stored.
To begin with, your metabolism slows. That means that even if you’re sticking rigidly to the diet that used to work a dream, it may not work as well as it did in the past. A slower metabolism means you’ll need to eat even healthier than you used to.
Find out 8 ways to speed up your metabolism
The way your body stores fat has also changed. Rather than sharing out your fat reserves a little more evenly between your breasts, bottom and thighs, those areas start to lose out as your body starts depositing fat around your middle. So unfair, right?
Worse, with more fat there, your internal organs are surrounded by fat – so-called visceral fat- meaning they can’t function as well as previously putting you in turn at more risk of a host of diseases including type 2 diabetes and heart disease.
And, if your belly is looking pot-like, it’s likely that you are more at risk. BMI – body mass index – is a notoriously poor way to measure whether you need to lose weight. Instead try the ‘string test’. Measure your height and your waist using a piece of string. If your waist measures more than half your height then you need to shed some pounds.
So, what can you do about it? The magic solution is, once again, all about diet and exercise, as well as other lifestyle factors that can make you put on weight. The good news is that you can lose it! Just follow these rules.
Try these weight loss tips to help you stay on track
Eat after 8pm
Eating at nighttime before sleep gives your body extra calories to play around with as you sleep – unused calories that your body will happily deposit around your midriff. Instead, focus on eating when your body can actually use the calories.
Need more time to talk to a doctor? Saga’s GP phone service offers unlimited access 24 hours a day, every day of the year. Find out more about our GP phone service.
Don’t feast nor famine
Yoyo dieting – that is alternating between restricting calories and eating whatever you want has been linked with abdominal fat. The reasons? Regular feasting overloads your body with so many calories it’ll have no choice but to put them in your ‘stores’ around your abdomen but famine is also a bad idea. Starving, meanwhile, may make you feel good short-term but the problems occur when you try to keep it off in the long term.
Find out how to beat bloating with food swaps
Eat better carbs
Quality makes a huge difference to the success of a diet, by which we mean that you could eat the same quantity of bread each day but depending on whether that bread is a white crusty loaf or a wholegrain sunflower loaf, it’s going to make a big difference to your efforts to stick to your calorie intake. Wholegrains – wholegrain pasta, brown rice and wholewheat bread, which are rich in fibre, are healthier for your gut bacteria and help fill you up better so you are less likely to snack on unhealthy foods between meals.
If you’ve always eaten white carb products it will take a bit of getting used to but it’s worth it to lose the meno-pot!
What’s your calorie blind spot?
Eat more protein
There are some things you need to eat more of as you get older and that can help you control weight too, by helping you feel fuller and less likely to snack on unhealthy foods. And protein is one of them (the others are fruits and vegetables). Include protein at every meal.
For one meal a day, eat only protein and vegetables or fruit. It doesn’t matter which meal. This will instantly cut calories from your diet because you won’t be eating carbohydrates – excess carbs are often a stumbling block to losing weight.
Try a yogurt and fruit, or an egg and tomato ‘sandwich’ (where the sliced tomato is the bread) for breakfast, half an avocado with a slice of cheese or a hardboiled egg, or cheese and grapes or an apple for breakfast.
Then, for lunch or dinner pile your plate with vegetables or salad and a portion of grilled fish, lean chicken or tofu with green beans, and so on.
Change your exercise plan
Forget crunches. (Yippee!) While they are great for working your outer abdominal muscles, you need to focus on your ‘core’ abdominal muscles that are further inside and the lower abs too.
The plank is one of the best exercise moves for targeting these other abdominal muscles – but you must try to hold your belly in as you do it.
Pelvic tilts are also excellent. To do these, lie on your back with your knees bent and pull your tummy in so that the small of your back is touching the floor. Raise your pelvis slightly off the floor (with your lower bottom clenched to tilt your pelvis). Hold for five to 10 seconds. Do this 10-12 times at least three times a week.
Try these 8 ways to reduce stomach fat
Build muscle and get out of breath
We all need to focus on muscle building at this time of life as muscle loss begins to increase as we age but strength building also gives you extra muscles to burn off those pesky calories that would otherwise end up on your tummy.
Increase your strength training (resistance bands, weights, bodyweight exercises) but don’t forget to get the most important muscle of all working too, your heart. A strong healthy cardiovascular system will give you more energy without extra calories and help you feel good too.
Plan, plan, plan
For one week, write out exactly what you will eat each day making sure it’s within the calorie restraints you’re aiming for (this will depend on your height, weight and metabolism). Then stick to it.
Make a note of how hungry you feel and the times of day when you found yourself yearning for more food or ‘bad’ food.
Then make a new plan for the following week to help you overcome those moments. And don’t forget to plan in rewards for yourself – that way you’ll stick to the plan the following week too!
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Exercise to reduce menopause belly fat
One of the biggest complaints that I see in menopausal women is excess belly fat. Exercise plays an important role in reducing menopause belly fat. Keep reading to discover which exercises help the most (hint: it’s not the same for every woman).
In one of my most popular articles I’ve discussed what causes menopause belly fat. Each woman is different and may see belly fat caused more by one or the other of these reasons. One of the biggest problem is that the hormone changes make women’s bodies try to hold onto belly fat. That means that it is not a simple plan of eating less and exercising more. In this article I will discuss how several different types of exercise can help reduce the belly fat.
For an exercise to be effective at reducing belly fat it has to help the body burn fat or target the hormones that are contributing to the belly fat.
You can either burn calories and fat directly with your exercise choice or do exercises that increase the amount of fat you burn on a regular basis. I will discuss how each type of exercise helps with fat loss in this way.
Hormones have a lot to do with fat being stored in the belly. Chronically high cortisol levels, insulin resistance, leptin resistance and thyroid disorders can all cause belly fat storage even when you are exercising and eating right. I will explain how each type of exercise can help reduce or contribute to belly fat.
I will start with the one type of exercise that doesn’t help.
Exercises to strengthen your abdominal muscles and other core muscles are great. They improve posture, help to prevent injuries and improve your balance. But they don’t help to reduce belly fat.
I know, the first thing you find when looking for exercises for belly fat are abdominal exercises. It seems to make sense. The problem is that these exercises are working the muscles in the belly and are not very effective at burning the fat.
This doesn’t mean that abdominal exercises shouldn’t be part of your exercise plan. They should. But focus on them for reasons other than fat loss.
Steady state cardio exercises
Steady state cardio means doing a repetitive exercise like running, cycling or using a cardio machine for a period of time without varying the intensity. Steady state cardio can be a good option for women who need overall fat loss.
With steady state cardio you want to be working in a range of about 75 – 85% of maximum heart rate. This is different from the fat burning zone that you may see on gym equipment. At the higher intensity you will burn more calories overall and this will lead to more effective fat loss than working at a lower intensity.
Too much high intensity cardio can lead to higher cortisol levels which can contribute to belly fat so it is best to mix up workouts, especially if you have other symptoms of chronically high cortisol. On the other hand moderate intensity cardio, especially if outdoors, can help to lower cortisol levels. Steady state cardio cardio for long periods of time can also lead to muscle loss which decreases the metabolism.
Strength training has different advantages when it comes to fat loss. Strength training helps to increase muscle. More muscle helps to increase your metabolism which means you will burn more fat even when you are not exercising. In fact the age related decline in metabolism is partly caused by muscle loss.
Resistance training increases insulin sensitivity. Cortisol is increased in the short term (during exercise) with resistance training, but it is not increased, and may be decreased, in the long term. This means that resistance training should help to decrease belly fat.
High intensity interval training
When it comes to belly fat high intensity interval training has many positive effects. It has been shown to increase overall fat loss more than moderate intensity steady state cardio. One of the reasons for this is that it increases your metabolism even after you have completed your workout. It is also more efficient than steady state cardio. A short high intensity workout can be very effective. High intensity interval training doesn’t lead to muscle loss.
However, too much high intensity training can increase overall cortisol levels. If you are already stressed out, then this may not be helpful in reducing belly fat. HIIT workouts do help to regulate blood sugar levels which means lower belly fat. My recommendation is to include some HIIT in your workout plan, but don’t rely on it for all of your exercise.
At the other end of the spectrum from high intensity interval training is walking. Walking can be an effective way of losing belly fat. Walking burns a reasonable amount of fat, especially if you walk at a brisk pace and include some hills. It is not as efficient at burning calories as higher intensity exercise like running or cycling, so you will have to go for longer to burn as much fat.
Walking, especially when it is in nature, helps to reduce stress and helps you sleep better. Both of these contribute to weight gain and to belly fat. If you suffer from fatigue like many menopausal women do then a more relaxing and gentle workout might be the place to start. Walking can also be included with other forms of exercise.
Yoga comes in many forms and can be a high intensity calorie burning effort or a relaxing stress relieving session. Yoga can also help to build muscle. If you do poses like plank and downward facing dog you can help to build muscle in your upper body.
Yoga helps to lower cortisol levels, improve insulin resistance and even improve thyroid hormone levels. If you choose a gentle form of yoga, like walking, it can be a good form of exercise for women with low energy levels.
Which exercise works best for belly fat depends on the cause of the excess belly fat. A combination of several of these types of exercises will target the hormone causes, burn fat, reduce boredom and prevent injuries. If you are looking for more help with exercise for belly fat, try this free exercise program. ry this free exercise program.
Photo by Jacob Postuma on Unsplash
Why Belly Fat Is Harder to Lose After Menopause
It’s not your imagination: Most women’s bellies get bigger as they get older, even if the women continue to exercise regularly and eat a healthy diet. Here’s what causes belly fat in women and why changing hormones make belly fat harder to lose.
Blame low estrogen levels.
As women go through perimenopause—the multi-year period that precedes the total cessation of menstrual cycles—their ovaries gradually produce fewer female hormones, particularly estrogen. By the time a woman’s menstrual cycles have stopped, her body produces almost no estrogen.
It’s this lack of estrogen that seems to trigger a shift in fat. Almost all women (and men, for that matter) gain weight as they get older, but studies have found that women who have entered menopause have significantly more visceral fat, or fat located deep in the abdomen, than similar-aged women who have not yet experienced menopause. Some women remain the same weight before and after menopause but notice a significant challenge in their silhouette. In almost every case, women add inches to their waist after menopause.
Women who use hormone therapy to treat menopausal symptoms tend to have less visceral or belly fat than other menopausal women, which lends support to the theory that lack of estrogen drives the accumulation of belly fat. Unfortunately, when women stop hormone therapy, they gain belly fat.
Age, genetics and overall health also affect belly fat.
As humans age, muscle mass declines. People who have a lot of muscle mass burn more calories per hour than people with less muscle mass. So losing muscle mass can slow your metabolism and make it easier for you to put on weight.
Some people are also genetically predisposed to hold more weight in the belly. Studies have also shown that people who were small at birth more readily gain belly fat later in life, compared to people who were of average weight at birth.
Your overall health affects belly fat too. If you have arthritis or joint problems that make it difficult to exercise, for instance, you are probably more likely to gain belly fat than women who are able to move without pain.
There are ways to manage belly fat.
Belly fat is not just a cosmetic issue—it has real health consequences. Excess visceral fat increases your risk of cancer, and a waist size of larger than 35 inches (for women) is associated with an increased risk of developing diabetes, high cholesterol, high blood pressure, and heart disease. You may not be able to completely prevent or halt the accumulation of belly fat, but you can keep it in check.
Exercise is the most effective way to lose belly fat. Eating a healthy diet (and eating sweets and drinking alcohol only in moderation) is beneficial, but diet alone cannot reduce belly fat. So, incorporate physical activity into each day. Studies have found walking 50 minutes a day three times a week or 30 minutes a day six days a week can prevent (or help you lose) belly fat.
Taking estrogen can keep belly fat under control, but because estrogen may also increase the risk of developing endometrial or breast cancer as well as the risk of stroke, heart attack, and dementia, estrogen therapy is not recommended solely to control weight or belly fat. There are risks and benefits to hormone therapy after menopause; your healthcare provider can help you understand these factors in the context of your personal health history.
You may not be able to eliminate belly fat after menopause, but you can remain healthy and active. Your healthcare provider can help you manage your health risks and stay vibrant.
90,000 remove fat from the waist after 50 years
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Removing fat from the waist and hips for a woman after 55 is a difficult but achievable task. The main problem is the decline in estrogen levels between the ages of 50 and 55. This reduces the body’s ability to burn fat. Remember how, even before menopause, cakes burned quickly and did not settle on your waist.This is because estrogen stimulated lipolysis. Often a woman after 50-55 in a year can gain plus 20 kilograms of excess weight, even without really leaning on harmful products. This is because adipose tissue is a kind of endocrine organ that secretes the satiety hormone leptin. So the body sometimes becomes insensitive to it. 1.9. How to remove age-related belly fat. 2. How to remove the belly of a woman after 50 years at home. 2.1. Massage. 2.2. Wraps. 2.3. Hula Hup.2.4. Slimming Belt. 3. How to remove belly after 50 years for a woman: what salons offer. 4. Who helped what: opinion and feedback. A saggy belly is a happiness limiter for a woman at any age. However, it can be reduced regardless of the number of years. – Insulin resistance lifebuoy at waist level when fat folds hang over the jeans. In this state, insulin is produced enough, but the cells become less susceptible to it. Then type 2 diabetes can develop.That is why the question of how to remove the belly after 50 years for a woman is so burning and worries thousands of the fair sex. Content. Why is the belly growing? If you cannot get rid of excess weight, the fat layer does not leave the sides and waist, the reason may be metabolic disorders. It is worth contacting a specialist to start fighting body fat correctly. Since the disturbed work of the ovaries is to blame for hormonal changes in women after 50, it is worth contacting a gynecologist who will offer to donate blood and control the process of changing the concentration of estrogen and progesterone.But after 30, 40 or 50 years, they begin to notice folds and an enlarged waist. Therefore, many women are interested in how to get rid of belly fat. It is important to note that compared to men, women have more fat percentage, this is inherent in nature. You can remove excess fat from the waist and sides at home, but initially you need to know why it begins to be deposited in adulthood. How to quickly remove the stomach and sides. Simple logic – you need to burn more calories than you consumed.Increased belly fat has been linked to hormonal changes during menopause. Managing weight gain associated with menopause. As women age 40 to 50, there is a trend towards weight gain; lifestyle factors such as diet and exercise can influence this. Increased belly fat has been linked to hormonal changes during menopause. Being overweight in middle age is associated with an increased risk of heart disease and diabetes. Body changes during menopause.Many women during menopause and in the early years after menopause gain fat mass when their estrogen levels drop. The author of the post. Shmurta Agnieszka. Nutritionist-specialist in the complex treatment of skin diseases, overweight, obesity and other diseases associated with malnutrition. If you are affected by the problem of excess volume in the abdominal area, which has arisen against the background of menopause, then the first thing you should do is sports. An active lifestyle and proper nutrition will help keep your figure in check, preventing the formation of fatty deposits.With the onset of menopause, the female body undergoes hormonal changes, which often provoke overweight (1). Due to a decrease in the synthesis of female sex hormones (estrogens) and the active production of male sex hormones (androgens). It will help to lose weight locally, remove fat deposits from a specific area. The procedure is not suitable for everyone. To obtain a doctor’s permission, it is necessary to undergo a series of examinations, to pass all the tests, of which there are a lot. Removing fat is stressful for the body, since the procedure causes dehydration, leaching of vitamins, minerals, nutrients.In addition, liposuction can cause complications. Liposuction to remove fat from the abdomen, back, thighs or other parts of the body is a surgical intervention that has certain risks, possible complications, side effects: the likelihood of blood clots and vascular blockages increases Video: How to remove the abdomen after 50 years? The problem of a saggy and fatty belly, unfortunately, concerns most women, especially when it comes to the fair sex, who are over 50 years old. You should not despair, such a seemingly complicated problem can be solved quite simply, the main thing is to want it.How to lose belly fat and get rid of belly for a woman after 50 years: the causes of the problem. Having correctly identified the cause of the appearance of fat, it will be much easier to get rid of the belly for a woman after 50 years. Remember, in order to get rid of body fat, you need an integrated approach, great desire and willpower, so please be patient. Belly fat in women after 50 years old can be located standardly, between the skin and muscles, as well as between the internal organs (due to lifestyle, love of fatty foods and alcohol, and also as a concomitant factor of some ailments: hypertension, atherosclerosis, diabetes mellitus) …Flabby, weak abs. Only this way guarantees getting rid of extra pounds and centimeters in the waist area: cleansing the body of toxins; proper nutrition Eating habits and exercise that will help to remove the belly after 50 years. And what is most unpleasant, excess fat accumulates most often in the waist area, and the tummy appears even in those who used to sport strong abs. This can not only cause aesthetic rejection, but also be dangerous to health: visceral fat hugs the internal organs, making it difficult for them to function normally.We will tell you what to eat and how to exercise after 50 years to get rid of the belly. Advertising is a continuation below. How to eat? During and after menopause, bloating can also be associated with changes in the gastrointestinal tract. These changes can be caused by many things, including: changes in diet or appetite. Bloating is characterized by: rapid onset of weight or size during or after eating. changes in the size and shape of the stomach during the day. short periods of bloating, either after eating or during hormone fluctuations.discomfort or pain. On the contrary, the weight gain will continue and remain. How to quickly remove fat from the abdomen and sides – a comparison of the effectiveness of hardware methods, photos before and after. Diet and foods that burn belly fat. There are a large number of methods for correcting local fat deposits, which can be divided into invasive and non-invasive. Only invasive (surgical) methods can quickly remove fat from the abdomen and sides, for example, it can be one of the liposuction techniques – tumescent, laser or ultrasound.Despite some differences, all liposuction techniques are united by the fact that adipose tissue is aspirated using a cannula and vacuum suction. After a massage for 4 weeks, fat cells are removed from the abdominal area along with toxins. Clients notice how gradually, over the course of a month, the abdomen becomes flatter and tighter. This procedure is as effective as surgical liposuction. Clients who have decided on manual liposuction can count on the following results: The abdomen is outwardly tightened, fat that could not be eliminated by other means is removed; The turgor of the skin increases, it becomes more taut, elastic.The procedure is not carried out until 20 years old and after 40 years. After a massage, skin redness and swelling are possible. This is normal. If the waist in women exceeds 80 cm, and in men 94 cm, this indicates that the patient has abdominal obesity. If the waist / hip ratio is greater than 0.8 for women and more than 0.9 for men, it can also be concluded that there is android obesity. Gynoid (peripheral, lower, pear-shaped obesity), which is characterized by hyperplasia of fat cells.This type of obesity is more associated with the risk of pathology of the joints and blood vessels of the lower extremities. Among obese patients, there are 50% more patients with arterial hypertension (increased blood pressure). At the same time, a decrease in body weight by 10% from the initial leads to a decrease in the risk of death by the same 10%.
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90,000 Why does the belly grow during menopause and how to remove it
Can the stomach grow rapidly during menopause?
Most women over their 40s experience rapid weight gain.First of all, during menopause, the abdomen, hips and buttocks grow. The changes occurring at this time in the body provoke the active formation of fatty deposits. The main cause of the problem is hormonal disruptions. They trigger the mechanisms for gaining mass from fat.
May be caused by physiological and pathological reasons.
Strengthening the adrenal glands
These glands are involved in the production of androgens, which, in turn, play an important role in the deposition of fat.Lack of estrogen leads to the fact that male hormones are converted into lipids, fluid is retained in the body, gas formation increases, causing bloating.
Growth of adipose tissue
Due to the loss of their properties by the ovaries, the functions of the production of female sex hormones are partially transferred to the fat cells. Their layer is growing, especially in the abdominal region.
Decrease in muscle mass
With age, muscle fibers weaken and atrophy. Due to the slower tissue regeneration, the musculature regenerates more slowly, and fat takes its place.And the less muscle mass, the slower the burning of body fat.
Hormonal disruptions negatively affect the functioning of the endocrine system. The body begins to actively accumulate energy and is reluctant to give it away. As a result, all excess is converted into fat and accumulates in the abdominal area. Therefore, during menopause, the belly grows.
Violation of metabolism leads to improper absorption of vitamins and minerals, which affects eating behavior.So, for example, a lack of chromium causes an irresistible craving for sweets, and a deficiency of vitamins B12, C and D contributes to increased appetite.
Lack of collagen
This element keeps the skin and muscles in good shape. Its production decreases with age. This is especially noticeable in women who have undergone several births. Due to the lack of collagen, the muscles of the peritoneum lose elasticity. The internal organs change position, which, together with the sagging press, creates the appearance of an enlarged abdomen.
Due to hormonal surges in women during menopause, taste buds change.The food seems bland. Even if the total amount of food consumed has not changed, preference is given to more salty and fatty foods. As a result, the body retains fluid and increases the daily calorie intake. Some, on the contrary, noticing weight gain, begin to limit themselves to food. Metabolism is disturbed even more. And the body responds to the stress received by accumulating fat for future use.
Lack of movement
Women of mature age often neglect physical activity.Lack of strength and health problems force them to give up sports and walking. The body receives a lot of energy with food, but cannot spend it. As a result, all excess is converted to fat. In addition, due to a sedentary lifestyle, the supply of oxygen to internal tissues and organs decreases, as a result of which metabolism is disturbed. The result is that with menopause, the stomach grows rapidly.
Emotional experiences affect hormonal levels. Because of them, the production of serotonin, the hormone of joy, decreases.To make up for the deficit, the woman begins to “seize stress”. She consumes more sweets and other fast carbohydrates. And they are instantly deposited on the abdomen and thighs in the form of fat.
Serious metabolic disorders lead to disruption of the thyroid, pancreas, ovaries and adrenal glands. As a result, diabetes mellitus, Addison’s disease, Graves’ disease and other dangerous pathologies occur. Also, with age, the risk of neoplasms in the abdominal organs increases.All these conditions pose a threat to life and health and require timely diagnosis and treatment.
Ways to solve the problem
With age, losing excess weight becomes more difficult. Nevertheless, there is hope. You should come to terms with the fact that you will have to give up many things that were permissible in your youth, and reconsider your lifestyle.
First of all, you need to think about your diet. It is worth giving up fast carbohydrates and limiting fat intake.Fruits, vegetables and lean meats are the foundation of good nutrition. Adequate amount of pure water helps to speed up the metabolism. Deficiency of vitamins and minerals is solved with the help of dietary supplements.
Regular physical activity increases the overall tone, normalizes metabolism, and helps in the fight against excess weight. Sports activities provoke the release of joy hormones, as a result of which the cravings for sweets are reduced. The main thing is to choose the type of activity that will be enjoyable and suitable for health reasons.
It is important to maintain the stability of the hormonal background. Women during menopause should be constantly monitored by a gynecologist and tested. If necessary, the doctor will prescribe suitable medicines and homeopathic remedies.
If the belly grows quickly during menopause, do not despair. In the vast majority of cases, this is the result of natural changes in the body. You can fight them. This is a laborious process, but the result of the efforts will be health and a beautiful figure.
With menopause, the belly grows: the reasons are in testosterone.
The question that worries almost all women in menopause, how to get rid of a growing belly? Almost all women with menopause grows a belly. Until recently, the reasons for the appearance of abdominal fat remained poorly understood. After all, the belly grows both in those who are on a diet, and in those who, in general, maintain a normal weight. Fat is simply redistributed throughout the body towards the abdomen.
Scientists have investigated the change in figure, which fat is more in menopausal women: subcutaneous or visceral?
Increases in abdominal fat (belly fat) have been reported during menopause, but the effect of menopause on the distribution of abdominal fat (visceral or subcutaneous) is not entirely clear.
Studies by Canadian scientists have shown that men and women have completely different adipose tissue. Moreover, it differs radically. And male obesity is much worse for health than female obesity. It turns out that belly fat (in both men and women) is a source of substances called inflammatory mediators. And this is a time bomb. Diseases of age, including cancer, depend on the level of chronic inflammation in the body.
At the same time, there are also characteristic features of the distribution of fat on the body.Male obesity is the accumulation of fat on the abdomen and upper body.
And in most women, fat is deposited mainly on the butt. If a woman’s fat is distributed according to the male type, and this usually happens during menopause, then her hormonal status should be carefully evaluated.
In menopause, this is usually due to the age-related predominance of testosterone over estrogens.
Canadian scientists investigated genetic differences in male and female adipose tissue.It turned out that out of forty thousand genes found in fat cells (adipocytes), only one hundred thirty-eight genes are the same for both sexes!
With a decrease in estrogen in the body, which occurs during menopause, in women, their adipocytes acquire masculine features. And the adipose tissue is distributed on the abdomen and back, just like in men.
An experiment was carried out on mice with artificial menopause
The mice were created artificial menopause and investigated how the fat would be distributed.The fat was deposited mainly on the abdomen (visceral fat). Mice were given estrogens, and adipose tissue began to redistribute in a female pattern, that is, in the thighs.
Another study performed on women showed that not only a decrease in estrogen plays a role in the deposition of fatty tissue on the abdomen, but also an increased production of testosterone in the body.
Where does testosterone come from?
In the ovaries of women there are the so-called theca cells; in the aging ovaries, their weight becomes greater than in the young.They are the source of androgens (male hormones) in the female body.
What to do with excess testosterone?
An indirect way to reduce androgen levels during menopause is to increase estrogen levels. A change in female metabolism can occur with the consumption of foods containing phytoestrogens. The table is here.
If during menopause the belly grows, and at the same time other symptoms of “courage” appear in a woman, namely:
- fat is deposited in the upper body, shoulders, back, neck;
- there is excessive hair growth on the arms, legs, face;
- hair becomes thin and falls out;
- the voice becomes harsh,
are all symptoms of hyperandrogenism.To find out the reason, you need to contact an endocrinologist.
And now the most interesting question is how to remove the belly?
How to get rid of visceral fat? Scientists have shown that the appointment of hormone replacement therapy does not always lead to the desired result, to get rid of belly fat.
So, modern gynecology offers HRT (hormone replacement therapy) with an implicit result and possible side effects. The side effects of hormone therapy are well known – an increase in proliferative gynecological diseases, breast cancer, and the risk of cardiovascular complications.
Removing the belly with fitness, aerobics, exercise
Many women try to remove the belly with physical exercise. This has its own charm. But it doesn’t always work out. Researchers on the physical activity of women with menopause recommend 40 minutes a day of walking (at least 3 km) and morning exercises
Diet that destroys visceral fat
The author of this article managed to get rid of belly fat by applying a consistent raw food diet (4 months), lacto vegetarian food, plus increased physical activity (dancing).
The raw food diet consisted of eating only superfood products, avoiding meat, animal fats, sugar, all flour products, potatoes and white rice.
Superfoods in the diet:
- Infusions or extracts of dried mushrooms, beet juice, green coffee, astragalus tea drink, rosehip infusion, wild berries, oats;
- Various fresh fruits and berries: cranberries, strawberries, black mountain ash, hawthorn, blackberries, raspberries, etc.;
- Raw vegetables: peppers, cabbage, broccoli, carrots, pumpkin, etc.;
- Legumes: soy, tofu, soy protein, chickpeas, lentils;
- Cereals, grains, nuts: amaranth, quinoa, flax seeds, hemp, buckwheat sprouts, wheat sprouts, spelled, pumpkin seeds, sunflower seeds, peanuts.
- Sources of amino acids – algae (kelp, spirulina), pollen
- Spices: turmeric, saffron, black pepper, fenugreek, milk thistle
- All this time, the diet was low-fat kefir, cottage cheese.
- Oils: olive, mustard, sunflower (unrefined), linseed (according to the Budwig protocol).
As a result, cholesterol returned to normal, visceral fat and climacteric hump disappeared, the belly was removed, weight decreased by 10 kg, sleep and mood returned to normal, and working capacity increased.
And there is also a wonderful training by Galina Grossman, with whom hundreds of women have already lost weight.
Author physician, A. Chirkova
How to stop at home
Sleep often worsens during menopause, not only because of nervous experiences.Physical symptoms appear: sweating, fatigue. At night, the sensations of hot flashes and stuffiness are especially annoying.
With a lack of sleep, the level of cortisol, a stress hormone, also rises, which worsens the situation with being overweight. Such a dream does not restore strength, and of course there will be no desire to play sports and eat right.
To improve sleep, it is recommended to take a contrast shower in the evenings, sleep with an open window for good air ventilation. If all else fails, you need to see a doctor.Mild herbal sleeping pills may suffice.
Regular medical examination
Since hormonal changes increase the risk of various diseases, you need to regularly visit your gynecologist and endocrinologist. With the help of tests, doctors will assess the level of hormones, if necessary, they will prescribe additional tests.
It is important to monitor your blood glucose to avoid diabetes. If the tests are not too good, the menopause is difficult and the health risk is too high, the doctor may prescribe hormonal drugs.But usually this is a last resort. It is important to understand that synthetic hormones do not reduce weight or suppress appetite, such a magic pill does not exist. Such drugs only alleviate the symptoms of menopause, which indirectly helps to cope with increased appetite.
Why does the belly grow terribly during menopause? How to remove it?
11:17 09/12/2020 Photo: Pikrepo
During menopause, many women are faced with excess weight in certain parts of the body, so you need to know why the belly grows during menopause and how it can be removed.
A woman during menopause should eat properly and rationally.
Even women who have a slender physique may have a stomach during menopause, since this period is accompanied by strong hormonal changes. During menopause, the amount of female hormones produced in a woman’s body decreases, but male hormones increase. Because of this, the distribution of fat cells throughout the body can be disrupted.
At a young age, fat cells are distributed over the thighs, and during menopause in the abdomen.Also, excess weight can appear both throughout the abdomen and below it, from which women most often suffer during menopause.
Nutrition rules during menopause
A woman during menopause should eat properly and rationally so that the body is saturated with useful minerals and vitamins. During this period, it is not recommended to adhere to diets and limit yourself in food, but you should not overeat either. You also need to diversify your menu so that a sufficient amount of fiber is supplied to the body, which will have a positive effect on the health of the gastrointestinal tract.
Sugar and salt must be limited, as they retain fluid in the body, which causes edema. Also, during menopause, it is recommended to reduce the amount of processed foods consumed so that less trans fats enter the body. And the amount of clean water must be increased to 1.5-2 liters of water per day, which will help the body get rid of toxins faster.
How to remove the stomach during menopause
Menopause is not a disease, so physical activity must be present during this period.It is recommended to keep a calorie count in order to achieve a deficit, this is how you can get rid of excess belly fat. It is also worth remembering that healthy weight loss is no more than 4 kilograms per month, exceeding this amount can negatively affect a woman’s health.
To properly create an atmosphere of weight loss, you need to seek the help of a nutritionist who will help you create a suitable diet, as well as draw up an exercise plan that will help burn extra calories.
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Do you have problems with losing weight?
proper nutrition and exercise
During menopause, many women are overweight in certain parts of the body, so you need to know why the belly grows during menopause and how it can be removed. A woman’s body during this period is more sensitive than at a young age, so many methods will be ineffective.
Why does the belly increase during menopause
Even women who have a slender physique may have a belly during menopause, since this period is accompanied by strong hormonal changes.During menopause, the amount of female hormones produced in a woman’s body decreases, but male hormones increase. Because of this, the distribution of fat cells throughout the body can be disrupted.
READ ALSO: Why some women at 50 do not want to start new relationships with men
At a young age, fat cells are distributed in the thighs, and during menopause – in the abdomen. Also, excess weight can appear both throughout the abdomen and below it, from which women most often suffer during menopause.
READ ALSO: Myth or reality that Japanese women do not have menopause
Eating rules during menopause
A woman during menopause should eat properly and rationally so that the body is saturated with useful minerals and vitamins. During this period, it is not recommended to adhere to diets and limit yourself in food, but you should not overeat either. You also need to diversify your menu so that a sufficient amount of fiber is supplied to the body, which will have a positive effect on the health of the gastrointestinal tract.
READ ALSO: Women’s health: how to protect the body from ailments
Sugar and salt must be limited, as they retain fluid in the body, which causes edema. Also, during menopause, it is recommended to reduce the amount of processed foods consumed so that less trans fats enter the body. And the amount of clean water must be increased to 1.5-2 liters of water per day, which will help the body get rid of toxins faster.
READ ALSO: How to ease the burden of menopause for women
How to remove the stomach during menopause
Menopause is not a disease, so physical activity should be present during this period. It is recommended to keep a calorie count in order to achieve a deficit, this is how you can get rid of excess belly fat. It is also worth remembering that healthy weight loss is no more than 4 kilograms per month, exceeding this amount can negatively affect a woman’s health.
To properly create an atmosphere of weight loss, you need to seek the help of a nutritionist who will help you create a suitable diet, as well as draw up an exercise plan that will help burn extra calories.
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With menopause, the belly grows what to do
The reasons for the growth of the abdomen during menopause 3
Menopause brings with it many changes that I would like to avoid. They concern mainly the work of the reproductive system.But along with the completion of reproductive opportunities, external changes come in the same way of life. Women are perplexed why the belly grows during menopause.
What caused the weight gain
During menopause, the set of hormones fundamentally changes. Estrogens and gestagens are necessary for the production of many substances that ensure the vital activity of cells, themselves affect their existence and division. The presence and sufficient volume of sex hormones control the work:
- Heart and blood vessels;
- Endocrine system;
Regeneration of the skin, bones, the production of blood cells, redox reactions, the ratio of adipose, muscle and other tissues depend on them.
All processes during menopause in the absence of hormones are slower. Unsurprisingly, fat cells increase during menopause. Moreover, they are distributed mainly in the abdominal region.
Menopause is characterized by weakening of muscle fibers.By this age, most women have experienced several births, which contribute to their stretching in the abdomen. Under the influence of hormonal imbalance, collagen production decreases, which keeps muscles in good shape, preventing them from sagging. With menopause, they become less elastic.
The same is true of the internal organs in the abdominal cavity. After all, they also consist of muscle fibers that have lost a significant amount of elasticity. The organs can change position, which, combined with weakened abdominal muscles and sagging skin, gives the visual sensation of an enlarged abdomen.
If menopause has come, the belly grows, it is worth looking for the reason in the changed metabolism. This is a must-have for menopause. The extinction of hormone production leads to the fact that the body predominantly accumulates energy, and spends much less on recovery processes. This is due to changes in the work of the hypothalamus, leading to disruption of the functions of the endocrine system.
Food assimilation is slower, it is converted mainly into fat.These cells are capable of producing estrogens, which are so badly lacking in the body. Their deposition is a kind of attempt to compensate for the extinction of ovarian functions, as well as a decrease in the volume of muscle mass.
It seems to women who are full of stomachs that they are eating no more than before. In fact, their perception of taste changes. What was previously considered cloying now seems insipid. Without realizing it, the woman begins to choose more salty, sweeter, fatty.The calorie content of food increases, and with it the weight, which is localized mainly on the stomach.
There is another extreme, when, wanting to get rid of him, a woman literally goes on a hungry ration. Instead of the desired weight loss, she gets an even more severe metabolic disorder, which leads to the growth of adipose tissue at the expense of muscle.
Menopause worsens overall health, with it comes hot flashes, pressure surges, insomnia, weakness.All this does not contribute to the desire to actively move. The fear of injury is added, because many people know that the bones become more susceptible to them during menopause.
Normal metabolism occurs with a sufficient supply of oxygen to the tissues, and with a passive lifestyle it is clearly not enough.
Stress and insomnia
Menopause disrupts the nervous system so much that a woman feels miserable most of the time. Much annoys her, frightens her, depressing her.The anxiety of serotonin deficiency caused by the drop in estrogen is so strong that it is necessary to search for a way to maintain the level of this hormone of joy. And food evokes positive emotions, so the amount of food consumed can increase. Sweets will prevail in the diet, it is this that contributes to the production of serotonin, but also to the reproduction of fat cells.
Insomnia arising from hypertrophied negative emotions deprives of daytime vigor. It is easiest to restore well-being in this area with high-calorie food, which some people mistakenly do.
Excess cortisol resulting from intermittent or short sleep intensifies nervous disorders. Thus, in the change in the outlines of the figure, the beginning of its resemblance to the male, the symptoms of menopause are to blame.
We recommend that you read the article on nutrition for menopause. You will learn about the reasons for weight gain, diet features during menopause, recommended foods for consumption.
Metabolic disorders often develop into endocrine diseases.Diabetes mellitus and thyroid disorders can begin with a drop in hormone levels. After all, the endocrine glands also produce these substances.
The concentration of thyroid hormones, insulin and glucose in the body is largely dependent on the level of estrogens, gestagens, corticoids produced by the adrenal glands. One violation entails another. Errors in nutrition may also occur due to increased appetite. But even without it, you may have to find out why the stomach grows with menopause with the same diet.
Another pathology responsible for such changes may be a tumor of one of the internal organs, often reproductive.
It is believed that the disadvantage in question is invincible at the age of menopause. But getting rid of a growing belly is possible if you correctly correct the manifestations of menopause, eat healthy and correct food in the right proportions, do not avoid physical exertion and doctors.
Why does the belly grow rapidly during menopause – Evehealth
Contents of the article
The waist area is perhaps the most problematic area in the female figure.By simply accumulating fatty deposits, getting rid of which requires great effort, a saggy belly causes a lot of discomfort and prevents wearing stylish and beautiful clothes. In this case, fatty deposits at the waist appear, both in mature women and in very young young ladies. What is the reason for such troubles? Let’s figure it out!
Why does the belly grow in girls and women?
There are many reasons for the deposition of fat on the sides in the waist area. There are exactly the same number of methods for dealing with this aesthetic defect.Timely identification of the factors provoking the growth of the abdomen allows you to choose the most effective means to eliminate this problem.
Consider the top 10 causes of belly enlargement
- Beer and alcohol. It’s no secret that drinking alcohol in any amount has a detrimental effect on health. Once in the human body, the alcoholic drink is absorbed into the walls of the stomach, preventing the absorption of food and promoting its transformation into fatty deposits in problem areas on the waist, hips and legs.This explains the fact that the concepts of “beautiful figure” and “alcohol” are completely incompatible.
- Overeating and love for all pastries and sweets. As you know, the abuse of fatty foods, sweets and flour products is a direct way to excess weight. A beautiful waist, in addition to the above, does not accept salty foods and dense food after 6 pm. With a strong evening hunger, it is allowed to drink a glass of kefir or eat some unsweetened fruit.
- Lack of vitamins and minerals in the daily diet.Lack of vitamins and minerals necessary for the body, as a rule, is a consequence of irregular and unbalanced nutrition. While weight loss in the abdomen becomes possible with a proper diet with the presence of all the necessary vitamins and minerals in the diet. Vitamin C is especially useful in this case.
- Smoking. The bad habit of smoking, in addition to shortening life, has a detrimental effect on a person’s appearance, including his figure. Deteriorating metabolism, and slowing down all vital processes in the body, smoking causes the growth of the abdomen and deterioration of the general condition.
- Stress. As you know, stressful situations in most cases cause the desire to constantly consume food. At the same time, during stress, the body actively produces the hormone cortisol, which causes weight gain. That is why those who want to have a beautiful waist should be optimistic and try not to be nervous. Yoga, physical activity, meditation, and aromatherapy are excellent ways to relieve stress.
- Lack of sleep. Many modern experts agree that the appearance and figure of a person are directly dependent on sleep.That is why those who want to have a beautiful appearance should get enough sleep, namely, sleep at least 8 hours a day.
- Diabetes mellitus. This disease is manifested not only by an increase in the abdomen, but also by such signs as: constant thirst, increased swelling of the legs, itching of the skin and the appearance of rashes.
- Poor posture. Very often, various diseases of the spine become a consequence of a sedentary lifestyle, which entail the gradual extension of internal organs to the front of the body, which causes the growth of the abdomen.The solution to the problem in this case can be a set of exercises for the back, which can be performed at any convenient time during the day.
- Insufficient physical activity. A passive lifestyle and poor physical fitness can also cause an increase in body fat around the waist. That is why it is so important to try to spend as much time as possible in the fresh air, swim, run, exercise and walk elementary.
- Hormonal disorders. This point, perhaps, most reliably answers the question: why does the belly grow with age? As you know, the female body is designed in such a way that after a certain age there is a significant physiological restructuring with a decrease in the level of hormones responsible for both reproductive function and the health of skin, hair, bones and muscle tissue.Hormonal changes, which usually occur after 50 years, lead to a decrease in the basal metabolism, which is responsible for the full functioning of internal organs. Thus, the use of food habitual before this time, with menopause, causes an increase in body weight, as a result of which the belly grows and other parts of the body become overgrown with fat.
However, life does not end there, because there is a way out of any situation. To prevent the growth of the abdomen with menopause, it is not at all necessary to starve and eat tasteless and bland food.It is enough just to change the way of cooking – instead of frying, it is better to bake or cook food. Giving up on fatty meat, you can add equally tasty lean beef, lean chicken or fish to the menu. White bread should be replaced with products made from wholemeal flour; from sweets, only marshmallows, marmalade and pastille are allowed, and then in very modest quantities. The basis of the diet should be vegetables with a high fiber content – cabbage, zucchini, eggplants, bell peppers, cucumbers and tomatoes.
Knowing the causes of excess belly fat and following the recommendations for their elimination will allow you to have a slender waist and enjoy life at any age.
Video about why the belly grows
Video about the reasons for the growth of the abdomen during menopause and menopause
Why menopause grows belly
Having a slim and beautiful figure pleases and women , and men.And in fact, how nice it is to look at yourself in the mirror and catch the envious and admiring glances of those around you, when you yourself know about your perfection. But youth, health and beauty are things that pass quickly. Before you look back, the years have flipped through the best pages of life, and the appearance is poor. The skin is no longer so smooth, the hair is not so thick, but the most annoying thing is that the belly has begun to grow. And where did it come from? And in general, why and from what does the belly grow in men and women? Let’s try to understand this difficult question.
Why does the belly grow in women?
The female body is a very complex thing. Every month, cyclical changes occur in it, which can be crowned with pregnancy and the birth of a new man. This process is controlled by a whole army of endocrine glands united in the endocrine system. And while she works harmoniously, like a wound clock, the woman has beautiful forms. But as soon as one of the parts of the mechanism fails, all sorts of misfortunes fall on the poor lady, outwardly very often manifested by obesity.Under what diseases and why does the belly grow in women?
Most often, the accumulation of fat on the abdomen means a lack of production of female sex hormones estrogen. This process is controlled by the pituitary gland, a small gland located in the very center of the brain. Actually, the pituitary gland is responsible for many of the functions of our body. Height, weight, and even eye color depend on his work. He also controls all the endocrine glands. And if the activity of the pituitary gland decreases, then this is reflected in the work of the thyroid gland and ovaries.They are simply weakening. And the adrenal glands, which produce male hormones, take over. The latter are known to like to settle in abdominal fat. So they are growing a shelter for themselves. Roughly the same mechanism answers the question of why the belly grows in men and women of age. The only difference is that the onset of menopause is a natural phenomenon.
Why does the belly grow in men?
Increased waist circumference in men can also be associated with hormonal disorders, which are often accompanied by infertility and impotence.Well, or a decrease in sexual power. But hormones are not the only thing. The reason that the belly grows may be some other diseases. For example, prostatitis or prostate adenoma, heart or respiratory diseases, dislike for activity and craving for fatty foods, genetic predisposition and a whole bunch of various ailments. All of them to some extent concern women, but there is another male cause of obesity – this is an uncontrollable love for beer.
Why does the belly grow from beer?
And why exactly among men, as if women do not drink this foamy drink? They drink, of course, and, to be honest, they also get fat.But their fat is deposited in typical female places: on the thighs, breasts and buttocks. The stomach is the last to suffer. But the representatives of the stronger sex get fat from the belly. Firstly, this type of obesity is typical for them. Secondly, because beer is eaten with high-calorie foods, salted nuts and crackers, dried fish, fried meat. In addition, during drinking, usually no one is in a hurry. Everyone sits and talks peacefully, and then goes to bed. And finally, thirdly, in beer there are analogs of female hormones that have a detrimental effect on the male body.They reduce the level of androgens in the male body, causing hormonal imbalances. And all three factors together can ultimately lead to a very disastrous result.
What if the belly began to grow?
If you are not an adherent of bad habits, watch yourself, love sports, walk a lot and are not fond of sitting at the computer for a long time, and your weight begins to bother you, visit a doctor immediately. Having managed to intercept the growth of the abdomen at the very beginning, you can very quickly return yourself to normal and prevent many beginning diseases.So be attentive to yourself, and your body will reciprocate you.
A flat tummy – a reason for pride
I wonder why the belly grows in women? But some of the fairer sex manage to maintain a beautiful figure for many years. But there are those who carry an unattractive belly from childhood into adulthood. Problems with the figure create not only discomfort, but also many complexes.
Sometimes it happens that the tummy begins to increase in volume sharply, for no apparent reason.One way or another, but a big belly in ladies is not considered beautiful and sexy nowadays. Of course, except when a woman is expecting a baby.
Provocateurs of ugly folds
Improper diet and sedentary lifestyle. Everyone knows well from school: nothing comes out of nowhere and goes nowhere. If you eat a pie, then the energy received must be spent. Otherwise, the “just in case” congestion will begin. In such a situation, a rapidly growing tummy is just the beginning.Further, the hips, arms, back, etc. will increase in girth.
The presence of bad habits. Everyone knows that smoking and alcohol is harmful to health. But does everyone want to change something for the better? No. And nicotine and alcohol, among the harm inflicted on the body, disrupt metabolism. This affects the figure.
Pregnancy is a logical reason for an enlarged belly. But after the birth of a child, some young mothers quickly recover their shape, while others suffer for a long time with fatty and skin folds.If the muscles could not recover on their own, then they need help. For example, you should do gymnastics, yoga, twirl hula hoop.
Stressful situations. Constant tension of the nervous system negatively affects not only the figure, but also human health. Therefore, everything possible should be done so that the body is subjected to shakes as little as possible. You should react more calmly to the events taking place, trying to solve them as best you can, and not fight in frustration from the appearance of the slightest problem.
Sleep disturbance. It may sound surprising, but too little or too much sleep can lead to an increase in belly fat. At the same time, a long sleep does not allow a person to lose enough calories while awake. And too short leads to the production of the hormone cortisol in the body, which plunges a person into a stressful state.
Hormonal diseases and disorders. Hormonal imbalances can lead to severe obesity as well as serious health problems.Especially carefully monitor the level of hormones such as insulin, thyroxine, triiodothyronine, estrogen, cortisol and adrenaline.
Season of the year. In winter, many people have a larger belly than it was in summer. This reason is indirect and in itself does not cause an increase in its circumference, but simply combines several of the above reasons (unhealthy diet, lack of physical activity, stress).
How to prevent the appearance of the belly
Make sure that the appearance of the belly is not associated with pregnancy.It may seem incredible, but cases when a woman finds out that she is expecting a baby, precisely by an enlarging belly, is by no means uncommon. For example, if a woman is breastfeeding a baby and she does not have critical days. Or, after the onset of menopause, pregnancy itself seems impossible, and the first barely noticeable movements in the abdomen are attributed to the activity of gases in the intestines.
Physical exercise. A gym, a sports ground, dancing and any active sport will have a beneficial effect on your figure.You can do it yourself at home if there is no time and money for intensive and long workouts.
Diet and lifestyle adjustments. Physical activity alone is not enough. If you devote two hours a day to sports, and the rest of the time to lie on the couch and eat high-calorie foods, then you cannot get rid of your belly. You need to walk more, in food give preference not to fried and fatty, but fresh fruits and vegetables.
Visit an endocrinologist. Perhaps a large belly is associated with internal problems in the body or is a consequence of some kind of disease.Better to make sure you are in good health than to launch a solution to the problem.
Those who seriously decided to win the fight for a slim figure should know from which products the belly increases:
Animal fats. If you cannot completely eliminate them from your diet, then you need to try to limit the amount as much as possible. At the same time, you can not give up meat. But, choosing between a juicy fried piece of pork rib and lean boiled beef, you should choose the latter.
Sugar and salt. Sweets spoil the figure. This axiom does not require proof. If you want something sweet, then it is better to eat fruits or berries. Baking, sweet creams and candy must be strictly taboo. And salt has the ability to retain fluid in the body, which negates all other body shaping efforts.
Wheat flour. Bread made from wheat flour does not have any benefit for the body, but only leaves traces in the form of fatty layers. Therefore, it should be replaced with rye or bran bread.
Why the belly grows in women
The fact that fat in the abdomen looks far from aesthetically pleasing, and even harms our health – is known to many. But for what reasons this hated fat appears in the abdomen and waist – not everyone knows. But fat in the abdomen can provoke many diseases, for example: blood pressure and cardiovascular problems, diabetes, obesity, and more. In addition, none of us wants to become the owner of non-sexual folds and forget about open tops and swimsuits.Each of us wants to be attractive and confident in our beauty, including a flawless figure. Therefore, let’s figure out how to prevent the formation of belly fat. To do this, you should know what provokes its appearance.
So, here is one of the very first reasons why the tummy grows – the deposition of fat around the waist and the formation of excess weight. If you want to fight belly fat or just prevent its formation – try to have dinner 4 hours before bedtime, and take snacks before bedtime only as a last resort and only fruit.
The second reason for the formation of fat in the abdomen is considered to be nothing more than smoking. Do not wonder! The fact is that nicotine blocks a healthy metabolism, therefore, the metabolism is slowed down, hence the stomach. It is important to know that drinking beer and alcohol also has a detrimental effect on our figure, in particular on the tummy. Therefore, if you like noisy companies, limit yourself to drinking a few glasses of red, dry wine. But strong alcoholic beverages will have to be abandoned, since they prevent the liver from absorbing fats, which means they provoke the appearance of a tummy.
Stress and nervous exhaustion very often affect the figure with excess weight and ugly ears at the waist and hips. And why? Because during stress, the body works half-heartedly and is unable to cope with the task at hand. Therefore, try to avoid conflict situations and take care of your nerves. Do yoga – it will have a great effect on the entire nervous system and will miraculously affect your figure.
Insufficient fluid intake is hardly the first sign of tummy formation.Therefore, make it a habit to drink at least 1.5 liters of water a day. In addition, one glass of water drunk before lunch or dinner can significantly reduce appetite, therefore, control your eating habits.
Fasting for weight loss is the wrong way to lose fat. Even in the case of losing weight, very often belly fat is still present. According to nutritionists, when fasting, the body releases stress hormones, which provoke the appearance of the abdomen.
Climax and hormonal imbalance are also the reason for the appearance of an ugly tummy.Monitor your health, seek help from specialists in order to prevent this disease in time.
Lack of sleep, or rather an unstable rest schedule at night, has a very detrimental effect on health and on the figure in general. Therefore, you need to sleep at least 6-8 hours for good rest and an ideal figure.
In conclusion, we note that naturally the problem of an extra belly is much easier to prevent than to get rid of, but if the tummy has already appeared, do not despair.A healthy, healthy diet and exercise work wonders. Do not forget about it and be healthy!
Especially for onlinewoman.ru – Ira Romaniy
Sources: http://womanadvice.ru/pochemu-rastyot-zhivot, http://propochemu.ru/289-ploskiy-zhivotik-povod-dlya-gordosti, http: / /onlinewoman.ru/pochemu-rastet-zhivot-u-zhenshchin
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How to lose weight during and after menopause?
Every pretty lady wants to stay attractive and slim.At the same time, over the years it becomes more and more difficult to keep fit and lose unwanted pounds. Especially during the period of inter-age changes, when a significant restructuring occurs in the body, and, despite the efforts and proper nutrition, the weight is inexorably increasing. The most problematic stage is menopause or menopause, during which it is quite difficult to lose weight. And after the end of the process, the fight against weight has a number of features due to changes in the causes of the appearance of body fat.
Why does weight increase with menopause?
Throughout life, cute ladies often play with their own weight, either gaining extra pounds, or actively dropping them on diets and in gyms.However, after the onset of the postmenopausal phase (the period between 35 and 55 years), the gained weight is extremely reluctant to leave. This is mainly due to hormonal and other physiological changes. However, ordinary reasons for increasing body weight cannot be disregarded. So the main reasons for the fullness of women after forty are:
- Age factors: a decrease in muscle mass with the replacement of fatty tissues, a slowdown in the process of “burning” calories.
- Deterioration of the gastrointestinal tract, sluggish metabolism.
- Hormonal imbalance.
- Problems in the thyroid gland, observed in 66% of women in this age group.
- Psychological factors such as constant stress, increased anxiety and chronic fatigue lead, firstly, to a decrease in immunity and the ability to burn calories, and secondly, to the appearance of a false feeling of hunger, which makes during attacks of insomnia to make night “raids” on the refrigerator.
- Insufficient physical activity.At this age, women are less likely to visit gyms and spend a lot of time in a static position.
In addition to this, the standard reasons for obesity do not leave the ladies: malnutrition and overeating, heredity, etc.
When to sound the alarm?
If you notice an increase in your own weight during menopause, you should definitely take measures to combat it. Indeed, in addition to deteriorating appearance, it carries significant health risks.To lose weight effectively, it is important to determine the type of obesity, which experts number three:
- Hypoid is characterized by damage to the gluteal zone and thighs, and the fatty deposits that appear there give the figure a shape similar to a pear. This type carries risks of deep vein disease and thrombosis.
- Android is the least dangerous and is expressed in the general accumulation of adipose tissue throughout the body.
- The abdomino-visceral form is considered the most dangerous, while the abdominal region suffers.It is the most difficult to deal with it, since all the sets of exercises aimed at the muscles of the abdominal cavity are very difficult, and when using diets for weight loss, fat deposits from this area go last.
Body mass index is considered a special indicator that clearly makes it clear that you should be concerned about your own weight. Normally, BMI is about 18.5 – 24.9, a value of 25-29.9 indicates a slight overweight, and its growth indicates the presence of obesity (30-34.5 – 1 degree, for 35-39.9 – 2 degrees, and crossing the threshold of 40 – 3 degrees).
Basics of weight loss with menopause.
Correctly adjusting your weight will allow the harmonious combination of the three foundations of weight loss – the whales on which the ideal figure of a woman over forty stands.
This is the most important part of the fight against obesity during menopause. At the same time, it is a mistake to believe that standard methods that have helped you out more than once will turn out to be effective. There are special dietary rules during menopause to reduce the accumulation of unwanted fatty tissue on the body:
- Avoid all diets.
- Reduce the standard portion by half. This will deprive the body of the ability to store nutrients for future use, since everything that it receives will be used to support life. Increasing the frequency of meals (up to 6 times) will help you not to stay hungry.
- Eliminate snacks and snacks from the menu, reduce the amount of starchy foods and sweets, as well as salt and sugar.
- It is better to eat more protein for breakfast, lunch should be supplemented with a lot of vegetables, but dinner at a later time will have to be abandoned.
- Chew each lump slowly and thoroughly while you eat. This will help to digest and assimilate all the ingredients in the dish.
- Drink! A person needs 1.5-2 liters per day. liquids. Supplement pure water with herbal infusions and teas. Be sure to drink a glass before every meal.
This mode only seems complicated. In fact, every lady, even with gastrointestinal diseases, can observe it. After a couple of weeks, nutrition will cease to seem scarce, the feeling of hunger will go away, and the noticeable effect in the form of slimmer hips or a decrease in the tummy will be an excellent motivator to adhere to this technique in the future.
Since the period of menopause coincides with the general aging of the body, physical activity always decreases. Walking in the park replaces sitting in front of the TV, and jogging replaces talking with friends on the bench. This is detrimental to the female figure and health! In fact, women over 40 simply need to move, and much more than young ladies. After all, it is by reducing the consumed calories, supplemented by physical activity, which means that the body’s increased need for them leaves fat deposits from problem areas.
Do not forget that age restrictions and the presence of diseases characteristic of this period must be taken into account when choosing physical exercises. The best during menopause are:
- Bodyflex, gymnastics based on breathing and not involving active movements;
- Certain types of yoga, specially selected taking into account the physiological characteristics of the menopause in women;
- Frolov’s simulator, combined with the basics of correct breathing;
- The simplest types of stretch marks.
Many complexes for the period of menopause are not only aimed at reducing weight, but also allow you to improve the body. To do this, choose exercises that stress the joints, especially the shoulder and neck muscles, as well as the back muscles. These areas are in need of special support now.
Do not neglect the simplest forms of physical activity, such as walking, swimming in summer and morning warm-up. Start the day by waking up the body with exercises. Instead of traveling in stuffy city transport, walk to work and you will immediately notice how muscle tissue will become toned and body fat will begin to decrease.
Many people underestimate this important factor that allows you to effectively lose weight with menopause. Depression caused by discomfort and changes during this period often leads to an increase in the amount of food consumed and a sharp decrease in physical activity. Prevent this condition by maintaining friendships with your friends. Communication will allow you to cope with the problems of a difficult age period and keep fit.
cutlife.Common crawl en
Causes of Belly Fat and 7 Ways to Lose It
There are many reasons why people gain belly fat, including poor diet, lack of exercise and stress. Improving nutrition, increasing activity, reducing stress, and other lifestyle changes can help people shed unwanted belly fat.
Belly fat is the fat around the belly. There are two types of belly fat:
- Visceral : This fat surrounds human organs.
- Subcutaneous : This is the fat that is found under the skin.
Health complications from visceral fat are more harmful than those from subcutaneous fat. People can make many lifestyle and dietary changes to get rid of belly fat.
Share on Pinterest Unhealthy eating habits can increase your risk of heart disease, stroke, and type 2 diabetes.
Overweight is one of the main causes of serious illness.
Excess belly fat can increase your risk:
Common causes of excess belly fat include:
Sugary foods such as cakes and candy and beverages such as sodas and fruit juice can:
- cause weight gain
- slow down a person’s metabolism
- reduce a person’s ability to burn fat
Low protein diet with High carbohydrates can also affect weight. Protein helps a person feel fuller longer, and people who do not include lean protein in their diet can eat more meals.
Trans fats, in particular, can cause inflammation and lead to obesity. Trans fats are found in many foods, including fast food and baked goods such as muffins or crackers.
The American Heart Association recommends that people replace trans fats with wholesome whole grains, monounsaturated and polyunsaturated fats.
Reading food labels can help a person determine if their food contains trans fats.
2.Too much alcohol
Excessive alcohol consumption can cause many health problems, including liver disease and inflammation.
The 2015 Alcohol Consumption and Obesity Report in Current Obesity Reports indicates that drinking too much alcohol leads to weight gain in men around the abdomen, although studies in women are conflicting.
3. Lack of exercise
If a person consumes more calories than they burn, they gain weight.
A sedentary lifestyle makes it difficult to rid a person of excess fat, especially in the abdomen.
A steroid hormone known as cortisol helps the body to control stress and deal with stress. When a person is in a dangerous situation or under high pressure, their body releases cortisol and this can affect their metabolism.
People often crave food to calm down when stressed, and cortisol forces excess calories to remain around the abdomen and other parts of the body for later use.
There is some evidence that a person’s genes may play a role in whether or not they become obese. Scientists believe that genes can influence behavior, metabolism and the risk of developing diseases associated with obesity.
Likewise, environmental factors and behavior also influence the likelihood of obesity.
6. Poor sleep
A study published in Journal of Clinical Sleep Medicine links weight gain to short sleep duration, which can lead to excess belly fat.
Both poor quality and short sleep periods can play a role in the formation of abdominal fat.
Lack of sleep can potentially lead to unhealthy eating behaviors such as emotional overeating.
Researchers may not consider smoking as a direct cause of belly fat, but they do believe it is a risk factor.
A 2012 study published in the journal PloS one found that although obesity was similar in smokers and nonsmokers, smokers had more abdominal and visceral fat than nonsmokers.
Taking into account the following changes, people can get rid of unwanted belly fat:
1. Improve your diet
A healthy, balanced diet can help a person lose weight and is likely to have a positive effect. on their overall health.
People should avoid sugar, fatty foods, and low-nutrient refined carbohydrates. Instead, they should eat lots of fruits and vegetables, lean proteins, and complex carbohydrates.
2.Reduce alcohol consumption
A person trying to get rid of excess abdominal fat should monitor their alcohol consumption. Alcoholic drinks often contain extra sugar, which can contribute to weight gain.
3. Increase Exercise
Share on Pinterest A person can lose belly fat by exercising as part of their daily routine.
A sedentary lifestyle brings with it many serious health problems, including weight gain.People trying to lose weight should include plenty of exercise in their daily routine.
Aerobic and strength training can help people lose belly fat.
Exercise is most effective when people combine cardiovascular and high-intensity resistance training with resistance training.
4. Get More Sunlight
A 2016 review in the International Journal of Environmental and Public Health Research shows that exposure to sunlight in animals can lead to decreased weight gain and metabolic dysfunction.
The review highlights that few studies have examined the effects of sunlight on people in terms of weight gain. It says more research is needed to confirm the results.
5. Reduce stress
Stress can lead to weight gain. The release of the stress hormone cortisol affects a person’s appetite and can cause them to eat more.
Stress management tactics include mindfulness and meditation, as well as light exercise such as yoga.
6. Improve Your Sleep Routine
Sleep is vital to overall health and resting too short can seriously affect your well-being.
The main purpose of sleep is to enable the body to rest, heal and recover, but it can also affect a person’s weight.
Getting enough quality sleep is very important when a person is trying to lose weight, including belly fat.
7. Quit Smoking
Smoking is a risk factor for increased belly fat and many other serious health problems.Quitting smoking can significantly reduce your risk of excess belly fat as well as improve your overall health.
The likelihood of various health problems is higher if a person has excess belly fat. Causes include poor diet, lack of exercise, and short or poor quality sleep.
A healthy diet and an active lifestyle can help people lose belly fat and reduce their risk of related problems.
Causes, Treatment, Prevention and More
The hormonal changes that occur during menopause can cause many unpleasant, well-known physical symptoms such as hot flashes, mood swings, vaginal dryness and night sweats.
Some women may also experience changes in the skin, such as itchy skin. This condition is medically known as itching. Itching can occur during perimenopause and continue shortly after menopause. Perimenopause is the period from 8 to 10 years before menopause. Menopause ended when you stopped menstruating for a year and then you enter postmenopause.
During menopause, hormonal changes include the loss of estrogen. Estrogen is associated with the production of collagen, an important building block of the skin.Estrogen is also linked to the production of natural oils that keep the skin hydrated. Lack of collagen and natural oils can cause skin thinning and itching.
Itching can occur on any part of the body, but it is more likely to occur on your body:
Itching can also occur on the elbows and in the T-zone of the face.
During menopause, you may also experience additional changes in your skin, for example:
There are other more rare skin conditions that can occur during menopause, such as paresthesia.Paresthesia is a sensation of tingling, numbness, or tingling of the skin with needles. Some women may also experience creeping sensations. A crawling sensation is a type of paresthesia, described as the sensation of insects crawling on the skin.
You may see your doctor if your itchy symptoms persist for three or more days. Your doctor may ask you how long the itchy skin lasts and which parts of your body are affected.
Your doctor may do tests to rule out any other serious conditions that may cause itching.These tests may include:
- blood tests
- thyroid, liver and kidney function tests
- chest x-ray
There are many home remedies you can try to relieve itchy skin.
Colloidal Oatmeal is an oatmeal made from finely ground oats and can be found in many natural beauty and bath products.
Add colloidal oatmeal to a warm bath.Do not use too hot water, as it can dry out and irritate the skin further. Lie down for at least 10 minutes and pat your skin dry after bathing. Oatmeal can help relieve and soothe itchy skin.
Keep your skin well hydrated with a high quality moisturizer. It helps to retain water in the outer layer of the skin, which helps reduce dryness and itching.
Aloe Vera Gel or Calamine Lotion can also be used to treat skin discomfort.
Vitamin C plays an important role in the creation of collagen in the skin. Vitamin C can help repair damaged skin and prevent dry, thin, and itchy skin. Vitamin C can be taken:
- as an oral supplement
- eaten with, for example, citrus fruits
- , applied topically with over-the-counter beauty treatments
Herbal supplements may relieve menopausal symptoms.
Certain herbal supplements, such as dong kwai, act as phytoestrogens in the body, which can help replenish estrogen stores in the short term. Other herbal supplements, such as maca root, can stimulate the body’s natural hormone production.
Before you start, talk with your doctor about any herbal supplements you might want to take. Some herbal supplements can interfere with your prescription medications.
In some cases, home remedies may not be enough to manage itchy skin.May require over-the-counter or prescription drugs or medical procedures .
OTC anti-itch creams
You can find an over-the-counter hydrocortisone cream at the pharmacy that contains at least 1 percent hydrocortisone and can be good for soothing sore and itchy skin.
Your doctor may prescribe topical corticosteroids for you to treat sore and itchy skin.Prescription corticosteroids can include hydrocortisone or a variety of other corticosteroids of varying strengths and can be applied as an aerosol, gel, cream, or lotion.
Hormone Replacement Therapy (HRT)
HRT is a popular treatment for many menopausal symptoms, including itchy skin. HRT carries with it some health risks and side effects. Risks and side effects may include:
- breast swelling
- skin discoloration
- increased risk of gallstones
- urinary incontinence
- vaginal spotting or bleeding
- increased risk of breast and uterine cancer HRT may also carry a slight increased risk of heart disease, although research is conflicting.Talk to your doctor. They can help you decide if HRT is right for you based on your heart condition and medical history.
There are steps you can take to prevent or reduce your risk of itching.
A balanced diet rich in natural products is essential for healthy skin. Drinking plenty of water is also important to maintain skin elasticity and hydration.
Several additives also have beneficial effects on the skin, including:
Avoid hot showers
Showering or bathing in hot water deprives your skin of the precious oils it needs for firm, hydrated skin.Shower in cool or warm water. Use a mild soap and moisturize after showering to retain moisture on your skin.
Although it may be tempting to scratch itchy areas, try to avoid scratching as much as possible. Cover this area with a cool compress, which can also provide additional relief. Keep your nails well trimmed and wear gloves at night to avoid scratching them in your sleep.
Maintain a healthy lifestyle
Here are some additional tips to help improve the appearance of your skin:
- Sleep and rest
- Reduce stress
- Use sunscreen daily
- Avoid tanning beds
- Avoid smoking and alcohol can dry the skin.
- Exercise regularly to help regulate hormones.
Itchy skin can be caused by factors other than menopause.
Some common causes of itchy skin include:
- cold weather
- insect bites
- hot showers
- harsh soap
- alcohol or drug use
- patches of scaly skin
- small pink spots
- blisters filled with pus
- inflamed skin areas
- Excessive growth of bacteria in the navel can cause fungal infections.
- The skin of the navel needs to be cleaned regularly to keep it healthy.
- Risk factors such as poor hygiene practices increase the likelihood of belly button odor.
- they have diabetes
- they recently had a navel piercing
- they are overweight
- Drink less and choose low-calorie beer
- Add more whole foods to your diet
- Sweat more often
- Insulin resistance. This is more common with age and makes it much more difficult to lose weight.
- Sleep mode below nominal. Very common during menopause (thanks night sweats) and is associated with increased belly fat.
- Decreased muscle mass. Another fun side effect of aging and hormonal changes.
- hormone levels
- meditation or breathwork
- soothing, revitalizing bath
- walking or cycling – sunshine can also help you lose weight
- spending time with your family
- listening to your favorite podcast
- Find time for your favorite personal care activities
- you regularly overeat – fast food, many healthy, but high-calorie snacks, love of sweets and starchy foods;
- you have a sedentary lifestyle – more often choose stairs instead of an elevator, run with children, do light warm-ups during the day – you will soon notice that your legs are getting slimmer and tighter;
- you have problems with hormones – this happens especially often after the birth of a child or during menopause, in case of a lack of iodine in the body.
- running or cycling – this can be done outdoors or in the gym;
- to do general exercises with jumping rope;
- Strength Exercises – Squats, Leg Spreads and many others work the inner thigh muscles and also allow you to build a beautiful butt.
- Arthritis, arthrosis,
- Diabetes mellitus, etc.
- Standing forward bends, mill tilted,
- Forward bends from a sitting position – press,
- Standing and kneeling side bends,
- Hula-hoop (circle) twist,
- Classes on Grace (metal, spinning disc).
Others Itchy skin includes:
Skin cancer often presents as unusual freckles, moles, rashes, or growths.These skin changes are usually seen in areas of the body that are most exposed to the sun, but can grow in other places as well.
Candidal fungal skin infections
Candidal skin infections are most commonly found on parts of the body that are in contact, such as the groin or armpits. Poor hygiene, tight clothing, or sweating can cause the fungus to grow.
Herpes can appear on various parts of the body, most often on the mouth or genitals.Herpes is associated with blistering and itching in the affected area, but can also cause flu symptoms such as fever and fatigue.
Eczema is a skin disorder that can cause severe itching, inflammation and flaking of the skin. It can appear on any part of the body. Eczema sometimes forms reddish-gray patches or bumps that ooze when scratched.
Psoriasis is a chronic autoimmune disease that can cause skin symptoms that appear anywhere on the body.Symptoms may include:
Itchy skin can be a sign of menopause There are many home and medical procedures to help manage discomfort which it calls. Lifestyle changes can also help reduce the risk or severity of itching.
If you experience itchy skin during menopause, your symptoms should go away soon after.
Menopause does not lead to weight gain
Menopause does not lead to weight gain in women, however hormonal changes are associated with a difference in fat distribution leading to increased belly fat, according to a recent study published by the International Menopause Society in Light the approaching World Menopause Day on October 18th.
A new trial, published in Climacteric , is a comprehensive, science-based report of weight gain when a woman reaches menopause.
Many women are worried about gaining weight and by midlife they begin to put on about 0.5 kg or 1 pound each year. Weight gain is a concern not only because women don’t like looking plump; it is associated with several chronic diseases and conditions such as hypertension (high blood pressure), depression, cardiovascular disease, diabetes, and other diseases.
Approximately 1.5 billion adults worldwide are overweight, of which 300 million are obese women.Obesity rates have doubled since 1980, mostly in industrialized countries. Experts say the obesity epidemic is driven by lifestyle changes, physical inactivity and eating habits. Women are more obese than men; probably because women are more prone to hormonal imbalances.
Experts looked at the data on weight gain during menopause and found that, oddly enough, weight gain is due to non-hormonal factors, and not due to the menopause itself.
Researchers have found that the way fat is stored during menopause changes significantly; this is the main reason for the rise in obesity rates among women in this age group. Regardless of whether women gain weight towards middle age, they undergo changes in the way they store belly fat.
The study’s lead author, Professor Susan Davis of Monash University in Melbourne, Australia, said:
“It is a myth that menopause causes a woman to gain weight.In fact, it is simply a consequence of the environmental and aging factors that cause it. But there is no doubt that the new spare tire that many postmenopausal women complain about is real and not a consequence of any changes they have made. Rather, it’s the body’s response to a decrease in estrogen levels during menopause: the transfer of fat from the hops to the waist. ”
The report explains that , when abdominal fat increases, postmenopausal women also have an increased chance of developing metabolic disease, including the risk of heart disease and diabetes.
Although estrogen therapy (HRT) is thought to cause weight gain in women, researchers say it is not, and HRT may help women shed unwanted belly fat that occurs after menopause.
IMS stresses the importance of awareness of the health problems associated with weight gain in menopausal women and encourages them to take initiatives critical to preventing weight gain.A 2009 study confirmed the benefits of hormone therapy and physical activity in reducing weight gain after menopause.
“This really means that women going through menopause should start trying to control their weight before this becomes a problem, so if you haven’t been monitoring yourself before menopause you should definitely start this. do when he comes. This means that for all women, you need to take care of what you eat, and for many, you need to be more active every day.Estrogen therapy (HRT) can also help. But every woman is different, so it is important to discuss your health with your doctor during menopause.
IMS President Toby de Villiers concluded: “Weight gain is a major risk factor for a variety of diseases, including diabetes and cardiovascular disease. Cardiovascular disease is the number one killer for postmenopausal women, and this risk is increased by being overweight. Women should be aware of this, especially during menopause when estrogen levels drop.A woman may need to make lifestyle changes to ensure a healthier life after menopause. In fact, I would say that a woman should consider using menopause as a marker, a reason to check her overall health with her doctor so that she can make her own decisions about the future development of her life. ”
By Christine Kearney
Menopause does not cause weight gain, but does increase belly fat, says major review – ScienceDaily
A Comprehensive Review by the International Menopause Society found that menopause does not lead to weight gain in women.However, hormonal changes during menopause are associated with a change in the way fat is distributed, which leads to an increase in the amount of fat in the abdomen (abdomen).
To commemorate World Menopause Day (October 18), the International Menopause Society has developed an up-to-date survey of weight gain during menopause in the peer-reviewed journal Climacteric.
Being overweight or obese is a serious problem for many women, and in middle age women tend to gain an average of about 0.5 kg per year (about 1 pound per year).This can have serious consequences as being overweight or obese is associated with a number of conditions, including depression, hypertension, cardiovascular disease, and diabetes. Globally, about 1.5 billion adults are overweight, of whom about 300 million women are obese. The rate of obesity has doubled since 1980, especially in Western countries. The reasons for this increase can be many, not only because of the lifestyle. In general, women are more likely than men to be obese, and it has been suggested that fluctuations in sex hormones are associated with weight gain.
The review team reviewed the evidence for why women gain weight during menopause. They found that absolute weight gain is determined by non-hormonal factors, not by menopause itself.
The key finding was that the way in which fat is stored changes during menopause; Studies show that this is due to a drop in estrogen levels during menopause. Regardless of whether women gain weight in middle age or not, after menopause, women experience a shift in fat stores to the abdominal area.
According to the review leader, Professor Susan Davis (Monash University, Melbourne, Australia): “It is a myth that menopause causes women to gain weight. In fact, it is simply a consequence of the environmental and aging factors that cause it. But there is. Without a doubt, the new reserve that many postmenopausal women are complaining about is real, not a consequence of the changes they made. Rather, it’s the body’s response to lower estrogen levels during menopause: moving fat from the hips to the waist. ”
The review notes that increased levels of abdominal fat increase the risk of future metabolic diseases such as diabetes and heart disease in postmenopausal women. It was also noted that contrary to popular belief, estrogen therapy (HRT) does not lead to obesity in women. There is strong evidence that HRT can prevent the increase in abdominal fat after menopause.
IMS encourages women to be more aware of the problems associated with being overweight and to take early steps to avoid gaining excess weight after menopause.
Professor Davis continued: “What this really means is that women going through menopause should start trying to control their weight before this becomes a problem, so if you weren’t taking care of yourself before menopause you should definitely start doing it. when he arrives. This means that all women will think about what you eat, and for many, they will be more active every day. Estrogen therapy (HRT) can also help. it is important to talk to your doctor about your health.“
IMS Toby de Villiers (Cape Town, South Africa) said:“ Weight gain is a major risk factor for many diseases, including diabetes and cardiovascular disease. Cardiovascular disease is the number one killer among postmenopausal women. and this risk is increased by being overweight. Women should be aware of this, especially during menopause when estrogen levels drop. A woman may need to make lifestyle changes to ensure a healthier life after menopause.In fact, I would say that a woman should consider using menopause as a marker, an excuse to check her general health with a doctor so that she can make her own decisions about the future development of her life. “
Why does my belly button smell? Reasons and methods for cleaning
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The navel is home to many bacteria, but it can be overlooked when a person is washing. Most bacteria are harmless, but they can multiply and cause infection. We find out what the belly button can smell from and how to keep it clean and healthy.
The navel or navel is the depression in the middle of the abdomen and marks the insertion of the umbilical cord in the womb.
Navels come in all shapes and sizes, and no matter how they look, they can get infected.
Summary of navel odor:
Most belly buttons have indentations so they trap sweat, dead skin, and dirt. Few people wash their navel with soap so that germs can develop.
The most common cause of belly button odor is poor hygiene. All areas of the body should be washed regularly to keep them clean and healthy.
The skin is home to trillions of naturally occurring bacteria that are usually harmless.
The belly button has folds of skin on which bacteria multiply. Most of these bacteria remain low and do not cause odor. But if the bacteria get too dense, they can cause an unpleasant or unpleasant odor.
Any infection should be checked by a doctor and medications and lifestyle changes may be required.
Candida is a yeast that lives on the skin. This usually does not cause problems, but it can multiply on warm and damp skin for a long time. In the case of reproduction, it can turn into a fungal infection.
Candida commonly affects the mouth and pharynx, where it is known as thrush.When it hits the vagina, it is called a yeast infection.
A variant of the infection known as candidal diaper rash can affect folds in the skin such as the armpits, groin, or navel. The skin will become red and scaly, and blisters may form.
Candidal diaper rash is treated with antifungal drugs and lifestyle changes. These changes include keeping skin cool, dry, and clear and avoiding tight clothing.
People with diabetes and obesity are more susceptible to this infection.
Another cause of odor around the navel is an infected cyst. A cyst is a small bump under the skin. They can be common and usually do not cause pain unless infected.
An infectious cyst will be red, inflamed, painful, and painful to the touch. The cyst may leak pus, which usually has an unpleasant odor.
Areas of the body, including the armpits or feet, are more likely to become damp with sweat and odor because bacteria break down sweat and create strong odor wastes.
If the navel has trapped dead skin and sweat, it is likely to smell like sweat.
A fungal infection can also have a foul odor, especially if there is pus around.
In case of infection of the navel, the person should consult a doctor for advice and, if necessary, prescribe a medicine.
Symptoms of infection are redness, itching and swelling. Sometimes there may be fluid or pus that may harden, forming a crust around the area.
A person should see a doctor if they think a cyst is infected.It is not recommended to rupture or pull out the cyst, as this can cause additional problems.
If the odor is caused by dirt or navel grease, the best way to get rid of the odor is to rinse it thoroughly.
If your belly button odor is caused by an infection, you should make an appointment with your doctor who can advise and prescribe treatment if necessary.
Washing prevents the accumulation of dead skin, sweat and oils that the body naturally produces.Frequent washing also removes germs.
Using warm water and mild soap, use a washcloth to gently clean the area around and inside the navel. Rinse off with clean warm water and pat dry with a towel to make sure all water is removed from the navel.
Regular showering or bathing can help prevent skin problems and get rid of unpleasant odors. Some areas of the body, such as the navel or feet, may not be visible, but they need to be cleaned as regularly as other areas of the body.
Washing is necessary especially after heavy sweating, for example in hot weather or after exercise.
You can buy mild soaps on the Internet.
A person may be more at risk of belly button odor under the following circumstances:
navel piercings may become infected. The infection can cause fluid or pus to form, known as a discharge, which can smell bad.The discharge can be thick, yellow or green in color, and may harden as a crust around the piercing.
Other signs of infection include redness and swelling around the piercing, warmth in the area, pain or bleeding. The person may also have a high fever or feel unwell. Someone should see a doctor if they show signs of an infection.
Leaving the jewelry in the piercing will help drain the discharge and prevent abscess formation.
A professional piercer should advise on how to keep the piercing clean and prevent infection during piercing.
Washing the belly button should solve the problem of unpleasant odor if it is caused by the accumulation of dirt and germs. Remembering to keep your belly button clean and dry it thoroughly after washing should result in your belly button smelling better.
After treating the infection, the navel should stop smelling and return to normal.To avoid future contamination, the navel should always be kept clean and dry.
It may also be a good idea to avoid tight clothing as it can increase your risk of developing a fungal infection.
Types, Causes, Treatments and More
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Your belly was with you throughout all this – every pregnancy, menstrual cramps, bikini and lobster night in unlimited quantities.A laugh is even named after him.
After all this life and laughter, you might notice a bulge on your belly. Maybe it appeared recently, or maybe you have had it all your life.
Not all abdominal bulges are the same, and not all are the result of weight gain. Of course, this is one explanation, but did you know that food intolerances, stress and hormones can also occur here?
Let’s explore all the causes, as well as how to deal with bulge, if that’s your goal.
Stress must be quick and useless – the release of stress hormones (such as adrenaline and cortisol) to deal with any threat on the horizon, and then return to your regular programs.
But life in 2020 is not for the faint of heart, and chronic stress can cause your body to release cortisol even when there is no immediate threat.
So what does this mean for your belly? There is strong evidence that chronic stress increases belly fat. and make you crave foods that contribute to belly fat.
A large 2018 review of studies confirmed that persistently high levels of the stress hormone cortisol are closely associated with excess abdominal fat and a higher risk of obesity. Enter: abdominal stress.
But please don’t google about extreme diets. First, they are unhealthy. Second, restrictive diets have been shown to increase cortisol levels.
“Hey, I didn’t look like this this morning!” – said everyone who has ever looked down after feeling this tense, full feeling of good old bloating.
The bulge you see is called bloating, and it occurs when a feeling of bloating sends a signal to your brain to move your diaphragm downward and relax your abdominal muscles.
There are a million explanations for bloating, including:
A postpartum bulge can be a combination of fat, loose skin, hormones, and the phenomenon of all of your intestines being pulled back to make room for a new person.
According to the American College of Obstetricians and Gynecologists, a woman can gain 11 to 40 pounds during pregnancy, depending on her body mass index (BMI).
Although you will lose some of that weight right after birth, it may take your body time to get used to a new normal, whatever that may be. So be nice to yourself, okay?
Separation of the abdomen (called diastasis of the rectus abdominis muscles) can occur during or even after pregnancy. He might look like a bump or a dog – or, frankly, he might look like you’re still pregnant.
This happens when two muscles running up and down your abdomen separate to make room for the growing baby, but don’t come back together.
It can happen in about 60 percent of pregnancies (most often in a second or subsequent pregnancy), but that doesn’t mean you have to live with it.
Good news: If the problem does not go away on its own, you can get rid of this bulge with a special exercise plan from a physiotherapist or postpartum specialist. These exercises are safe in the postpartum period and help restore the abdominal muscles in place.
Surgery is also possible.However, the first step is to talk to your doctor. They will diagnose you and refer you to the right person.
The science is this: Drinking alcohol contributes to the formation of belly fat, especially when you drink a lot.
First, your beer house can interfere with your body’s burning of fat. When alcohol is present, your liver will always burn it first, not fat.
It’s also a calorie problem. Beer can also be quite high in calories, and this after-snack attack can also make the choices less rewarding.
How to tell if it’s a beer belly? Feel it. A stiff touch is the buildup of visceral fat between your organs, which pushes your abs outward. But hey! Visceral fat breaks down faster than other types.
To beat the beer belly, try:
As if hot flashes, hormonal fluctuations and changes in menstruation were not enough, weight gain is another of the many blessings of menopause.And it tends to sink into your belly thanks to hormonal fluctuations that make every day an adventure.
Why? During menopause, our goddess’s estrogen suddenly becomes very unstable and eventually drops as your ovaries go into permanent hibernation. Result: Low estrogen levels, the classic culprit for weight gain.
One particular form of estrogen called estradiol that actually helps your body regulate weight and metabolism is known to be, um, a special time for MIA.
Ready for the perfect storm? Menopause can coincide with other causes of age-related bulging of the abdomen, including:
Side bulging, obesity can be dangerous and place women especially at risk of diseases such as heart disease and diabetes. This is why a large 2019 review highlights the importance of maintaining a moderate weight before, during and after menopause through diet and exercise. exercise.
If diet and exercise are not enough, talk to your doctor about hormone therapy.
Food sensitivities, also called intolerances, are very real – especially for the 20 percent of the world’s population who experience it.
Do you know what else is real? The horror they inflict on your stomach. The most common symptoms are bloating, bloating, gas and diarrhea – ingredients for bloating caused by intolerance.
Do not confuse food intolerance with food allergy , that is, the immune response. Intolerances can mean that your body has a hard time digesting certain foods, or you are sensitive to certain chemicals or food properties.
Some common food triggers include:
Try eliminating any foods in question for 2-6 weeks, then reintroducing them within 3 days and monitor your symptoms. It can alleviate some of the digestive problems, and in doing so, the bulge can be reduced.
Weight gain occurs throughout the body, but it is true that some people gain more weight in the midsection. Typically, weight gain comes from consuming more calories than you burn through exercise or normal life.
Overeating is one explanation, but other factors such as lack of sleep, stress, certain health conditions, hormonal changes or imbalances can also lead to weight gain.
If you want to shed that belly a little bit, the most important thing is to make sure you do it in a healthy way. While you can’t really target fat to specific areas of your body, you can try these scientifically proven ways to lose belly fat.
Sure, with diet and exercise, you can change your body fat percentage and your BMI, but how and where your fat is distributed isn’t really in your hands.It is defined by:
Putting it all together now: you cannot target weight loss to just one part of the body. But these tips can help smooth things out.
Diet and Exercise
It sounds simple, but making some changes in your diet and regular movement can help you maintain a moderate weight.
Here are a few things you can do:
There is no magic pill for a flat stomach.But depending on what is causing the bloating, medications or supplements may help.
Talk to your doctor if any of these options are right for you:
Stress reduction can have both physical and mental benefits, and it’s always a good idea. You can try:
Need more information to relieve stress? Here are 27 ways to relax right this second.
Improve Your Sleep Game
Getting good sleep – and getting enough sleep – is key to both managing stress and maintaining a moderate weight.
Add these tips to your sleep strategy:
The key to dealing with a bulge starts with finding the cause. Alcohol, stress, postpartum conditions, menopause, food sensitivities and weight gain are all possible causes of bloating.
Visceral fat in the middle of the abdomen can lead to serious illness.While you may not be targeting weight loss to one part of your body, a balanced diet and a combination of aerobic exercise and resistance exercise can help you shed visceral belly fat.
Certain medications or supplements, such as probiotics, may help control bloating. Consult your doctor to see if the cause of bloating can be treated.
Stress control is key to preventing chronic hormonal problems that can lead to bloating.Good sleep is also important for weight control and overall health.
. 90,000 4 tips how to remove fat on the legs?
Fat deposits on the legs are of concern to many women. The problem area can cause self-doubt and rejection of tight-fitting clothing. But even with proper nutrition, regular exercise and daily activity, the legs are in no hurry to get into perfect shape.
The problem is that female inner thighs are prone to fat accumulation.This process can be accelerated if:
Advice # 1 – Good Nutrition
To remove fat from your legs, you need to lose weight. Please be patient, because it is this zone that will be the last to lose weight. So you have to create a small calorie deficit. And don’t try to avoid fat altogether, because very soon you will be faced with hair loss, bad nails and skin problems.
Try to minimize starchy foods and other fast carbs in your diet. Don’t rely on “magic” foods or low-fat dairy products.But properly cooked fish and meat, cereals, legumes and vegetables, fruits will be an excellent choice. Nor does it have to be “bland” food.
Tip # 2 – Regular Exercise
The second step on the path to getting rid of fat from the legs is proper physical activity. It’s worth noting that leg exercises alone will not work well. You will simply build muscle under the “fat”. Therefore, train in such a way as to engage your whole body. It will be useful for you:
Advice number 3 – procedures with the salon
Cosmetologists recommend using the following procedures:
Classic Swedish massage
The specialists of ARISTEL beauty and aesthetics house combine massage with cosmetic treatments for the face and body, in body wraps and spa treatments.
Choose from a wide range of wraps the one that suits you best today and combine cosmetic body care with real results for health and relaxation.
Get rid of fat deposits on the body and face with an effective injection method.
The device “Scarlet RF” is a fashionable innovation in the beauty market
A new service is gaining popularity in the beauty industry – needle radiofrequency lifting on the device “Scarlet RF”. The device simultaneously acts on the skin with radio waves and acupuncture, which allows in just 4 sessions to visually rejuvenate for several years and postpone further aging for a long time.
THROUGH CLIMAX WITHOUT CONSEQUENCES
The onset of menopause is not easy: a decrease in the level of estrogen in the blood provokes the development of osteoporosis, weight gain and vascular disorders. The risk of developing arterial hypertension, cardiovascular diseases, psychoemotional disorders (insomnia, depression, increased anxiety) increases. To prevent unpleasant symptoms of menopause, it is recommended to lead an active lifestyle, exercise or dance, eat healthy food and enjoy life.
Thanks to physical exercises, the body is enriched with oxygen, blood flow improves, metabolism is normalized. In addition, due to increased muscle work, body weight decreases, and muscle strength and tone increase. Moderate physical activity contributes to the improvement of the cardiovascular system. For the prevention of menopause symptoms, dynamic loads are shown. Gymnastics makes the body more resilient, helps it resist hormonal disorders (caused by metabolic disorders).Normalized loads do not bring fatigue, but they strengthen the neuromuscular and ligamentous apparatus, abdominal muscles and pelvic floor muscles. However, if you are a less trained person, there is no need to rush. Choose your sports direction carefully, being aware of the capabilities of your body and remembering that exercise should not cause overexertion, severe fatigue or dizziness. The optimal training regimen is every other day. The duration of the workout should be at least 20 minutes, while each time increase the training time by 5 minutes and take 5 minute breaks every 20 minutes.
What you can
Stretching or stretching exercises. Promote flexibility, elasticity of muscles, increase their tone not with the help of transverse contractions, but longitudinal stretches. They are very useful for joint diseases, cervical osteochondrosis, sore feet, edema of the lower extremities.
Pilates . This method is so safe that it is used for rehabilitation therapy after diseases of the musculoskeletal system. Dosed loads improve the condition of the muscular system, as well as overall well-being.The main focus of Pilates is on breathing as it is critical to health.
Fitness. Consistent aerobic exercise on different muscle groups helps burn fat, strengthen the body, increase lung capacity, and prevent colds. Since fitness takes place in a group, communication between its members is an important addition to it, which is a stimulus for a good mood.
Dancing. Before you start, talk to your dance instructor to determine how much you like him or her – this will determine whether you want or not to continue training.Go to a trial lesson, evaluate the level of the load, if you think it is high, do not rush to records, but rather look for another group for beginners. It is important to choose the right clothes and shoes for dancing. Be careful: not all dance shoes are comfortable for your feet, you may have to make them to order. Shoes are sewn from fabric and leather, and a model made from one material can be completely “unbearable” in another design. Dance clothes should not hinder movement, should be soft, “breathable” and matched to size.You should not wear tight leggings, even if you are doing choreography – do not squeeze the vessels. At an elegant age, it is best to dance in loose clothing.
Recommended: belly dancing, choreography, body ballet, tango, hustle, flamenco, solo improvisation .
Not recommended: “street” dance directions, they have a lot of strength elements and acrobatics fraught with surges in blood pressure, for the same reason – rock and roll and salsa (there are a lot of scrolls in it) – are dangerous with dizziness.
In addition to an active lifestyle, you should pay attention to your diet. Avoid heavy fatty foods, as well as spicy and salty foods. Change the usual cooking method “fry-boil” for steaming. Eat fish, lean meats, turkey, more vegetable mixes, and baked potatoes. Do not give up fresh salads, eat fruits, especially green apples (they contain iron, which is necessary for blood formation, and vitamin C – a natural stimulant of immunity).
In order for the body not to suffer from a decrease in estrogen levels, and with it loss of calcium, in addition to all the above measures, it is recommended to use plant substances with hormone-like properties, the so-called phytoestrogens. For example, soy isoflavonoids, which are part of the Doppelherz® active Menopause complex. In addition to them, the composition includes calcium and vitamin D 3 , B vitamins and folic acid.The use of phytoestrogens is effective and safe in the prevention of symptoms that arise in the process of natural hormonal changes in the female body. As a result, hot flashes, sudden heavy sweating and nervous irritability are reduced, and the risk of osteoporosis and breast cancer is reduced. Calcium and vitamin D 3 strengthen bone tissue and prevent the development of osteoporosis, and B vitamins and folic acid normalize the functioning of the nervous and cardiovascular systems.The combination of phytoestrogens, calcium and vitamins will keep you healthy, beautiful and active for a long time. And in combination with physical education and the right diet, such support will help you go through menopause without consequences!
DOPPELGERZ® ACTIVE MENOPAUSE
DOPPELHERZ® ACTIVE MENOPAUSE FORTE
Health of a woman over 40 years old »Medvestnik
Aging of the body is a genetically programmed process. Meanwhile, over the last century and a half, the life expectancy of a woman after the onset of menopause has changed significantly.By the end of the 20th century, women spend almost a third of their lives in postmenopausal state, which determines the importance of medical and social problems of this age group of the population for society. The projected life expectancy of women today by 2003 is 80 years or more.
Causes of menopause
Menopause occurs at the moment when the ovaries cease to function in the female body and there is a significant decrease in the levels of two hormones produced by the ovaries (estrogen and progesterone).This is a gradual process that continues over several years and is called “perimenopause”. During perimenopause, menstruation often becomes irregular and the cycle length changes. This is based on a sharp decrease in the synthesis of hormones in the ovaries. It is known that sex hormones have effects on various organs and tissues by binding to specific receptors. These receptors are localized in the uterus, mammary glands, in the cells of the genitourinary tract, bone tissue, brain, heart and arteries, in the skin and its appendages, mucous membranes.Against the background of a lack of sex hormones, so-called climacteric disorders occur, characterized by the appearance of “hot flashes”, sweating, palpitations, headaches, increased irritability, sleep and working capacity disorders, depression. The woman notes with anxiety the loss of skin elasticity, the rapid appearance of wrinkles, dryness and pain during sexual intercourse. Dysuric disorders (frequent urination), pain in bones, joints, muscles appear, physical activity decreases, and age-related obesity progresses.The appearance of unpleasant symptoms and especially the occurrence of irregular bleeding from the genital tract means that a woman should consult a doctor and discuss the occurrence of the problem. Although some women go through menopause without any hassle, it is known that if untreated, virtually all women experience the long-term effects of estrogen deficiency.
Symptoms can be divided into distant and immediate, associated with the effect on blood vessels, bones, skin and genitals.
Vascular (hot flashes and night sweats) are the most common menopausal symptoms. During perimenopause, three out of four women experience a sudden unpleasant sensation of heat spreading over the face, neck and chest, and in rare cases, over the entire body. This sensation may be accompanied by sweating and chills. Attacks can occur at any time of the day or night from one to a hundred times a week and last from a few minutes to half an hour. Most of these attacks last about three minutes.These symptoms can last for several years and are so severe that they interfere with normal sleep and daily life. Some women also describe unpleasant tingling sensations all over the body. Both hot flashes and other symptoms can disappear with the appointment of a special treatment – hormone replacement therapy (HRT). With HRT, a woman is prescribed hormones that the body lacks.
Leather. As the skin loses a protein called collagen, it becomes thinner, drier, and wrinkled.Loss of shape and firmness also manifests itself in other estrogen-dependent organs, such as the mammary glands. The skin is more prone to bruising and scratching. Axillary and pubic hair can become thinner, and on the face, in some cases, on the contrary, hair growth is increased. HRT helps maintain collagen levels and therefore slows down these processes.
Pain in joints and bones. Some perimenopausal women complain of severe pain and joint aches. This may be due to the increase in bone fragility characteristic of this period.(For more on this, see the section on osteoporosis.)
During the postmenopausal period, the vaginal mucosa, like the mammary glands, becomes thinner and drier, which leads to soreness during intercourse, which in turn can affect their frequency. These symptoms can be reduced by local means, which gives a short-term effect, therefore it is better to carry out HRT, which affects the cause of these phenomena. Because the tissues of the urinary tract also become thinner, postmenopausal women are often concerned about functional bladder disorders, such as sudden urge to urinate or involuntary urination when coughing, sneezing, or straining (stress urinary incontinence).These symptoms can also be corrected by HRT.
Many problems in the emotional sphere that arise in middle age (“midlife crisis”) are mistakenly associated with menopause. At this time, domestic and emotional problems in the family may appear, such as growing up children, problems related to work or poor health. It is often possible to get rid of the problems of the “midlife crisis” after consulting a psychologist. A good doctor and support from a husband and family are more beneficial for a woman than sedatives.There is no doubt, however, that menopause can also lead to mood swings, forgetfulness, loss of attention, insomnia and depression, all of these symptoms diminishing after HRT is prescribed.
Decreased libido. Studies show that at least one third of postmenopausal women have lost interest in sex. In most cases, this is caused by changes in the body associated with menopause (dryness of the vaginal mucosa, etc.), and in some cases, low hormone levels affect sex life.The use of HRT will help solve these problems.
During perimenopause, women can still become pregnant if they do not use contraception. However, once menstruation has completely stopped, pregnancy can no longer occur. the ovaries are no longer functioning, even if the use of some types of HRT causes regular monthly bleeding.
Osteoporosis. Probably the most serious long-term consequence of menopause is osteoporosis, or fragility of the bones.Bones reach their maximum density by age 40, after which a gradual loss of bone mass begins. This process is faster in women than in men, and the loss is at a rate of 2-3% of bone mass per year since the onset of menopause. This results in an increased incidence of bone fractures, especially the bones of the spine (vertebrae), wrist and hip. In the absence of treatment, almost 50% of women by the age of 70 suffer fractures in one place or another. Fractures of the vertebrae lead to unbearable pain, disability, a significant decrease in their own height and deformity of the spine, known as the “widow’s hump”.Hip fractures in postmenopausal women are 12 times more common than in older men. This leads to death in 25% of cases and to long-term disability in 25-30%. While it is difficult to predict which women will develop osteoporosis at an older age, new bone imaging techniques can measure bone density and provide timely treatment.
It is now known that hormone replacement therapy can prevent the development of osteoporosis in the initial stages.
Myocardial infarction and ischemic heart disease. Before menopause, the risk of cardiovascular disease in women is significantly lower than in men of the same age. It is assumed that this is due to the effect of estrogens on the content of certain substances in the blood, which are responsible for the elimination of cholesterol from the body. In the postmenopausal period, this protective effect is lost, and the risk of developing cardiovascular diseases increases sharply, because the walls of small arteries become less elastic.The risk of cardiovascular disease can be reduced by exercise, appropriate diet and hormone replacement therapy.
Diet and Lifestyle
It is important to lead a healthy lifestyle, and it is especially important to follow a diet during menopause.
Physical activity. Exercise keeps the heart and circulatory system in good health and helps keep bones strong and strong. Physically active people are usually more energetic, they have less frequent angina attacks and myocardial infarctions, and if they do happen, then such patients recover faster.Any amount of exercise is better than nothing, but an hour of vigorous walking, dancing, swimming or cycling at least three times a week will help keep your body in good shape. Physical activity should be varied in order to strengthen the three areas of increased risk of bone fractures – the forearm, spine, and hip. For example, swimming is good for the arms, walking is good for the spine and thighs. Exercise should be fun. If you are not in the habit of exercising regularly, it is wise to start gradually.
1. Walk short distances instead of using transportation.
2. Try some small daily walks.
3. Do not use the elevator, walk up the stairs.
4. Do not exercise if it is a burden to you.
Smoking and drinking. The health risks of smoking are well known and cannot be overestimated. Smokers should get rid of this habit completely.If it is too difficult to quit smoking, then the greatest possible reduction in the number of smoked cigarettes will bring some benefit. Alcohol should not be consumed excessively. abuse can cause obesity, liver, brain and heart disease. In addition, alcohol interferes with the body’s absorption of calcium ions, thereby increasing the risk of osteoporosis.
Diet and health. With age, both men and women tend to take in more food than the body needs, which causes excess weight.Convenience foods are often preferred as they do not always provide the balanced diet needed for a healthy diet. Foods should contain balanced amounts of fats, carbohydrates and proteins, as well as appropriate minerals and vitamins.
• Dairy products are rich in calcium, but some are also high in fat. Low-fat and homemade cheeses are better than hard cheeses in this sense, skim milk is better than whole milk, and unsweetened low-fat yogurt is better than high-fat varieties.
• Eat more fish, chicken, legumes and nuts than red meat and eggs. All visible fat should be removed from the meat before cooking and, if available, the meat is better grilled than fried.
• A high-fat diet is a contributing factor to breast and colon cancer, while coarser, high-fiber foods are considered cancer prevention. Vegetables, fruits, whole grains, and foods like bread and wholemeal pasta are good sources of fiber.
• The recommended calcium intake for young adults is 500 mg daily. This corresponds to approximately 0.5 liters of milk. Women over 60 are advised to consume twice as much calcium. The most readily available sources of calcium are dairy products, greens, and bony small fish. Calcium can also be obtained in the form of tablets if its intake into the body with food is insufficient. It is also important to remember that vitamin D is needed for the absorption of calcium; in the human body, the formation of vitamin D is promoted by sunburn.Food sources of this vitamin are dairy and fermented milk products, fish oil and fortified margarine varieties. However, remember that calcium alone does not cure or prevent osteoporosis – HRT is required for this.
• Foods rich in fats, especially animals, can lead to atherosclerosis. In this case, the lumen of the arteries narrows, which leads to an increase in blood pressure, cardiovascular diseases and myocardial infarction. The risk of these complications in postmenopausal women increases when estrogen deficiency leads to changes in the metabolism and transport of cholesterol.Replenishment of estrogen in the form of HRT can correct the situation, however, in this case, it is wiser to adhere to the principles of a healthy diet.
Other tips for staying healthy
Some women believe that once their periods have stopped, their risk of breast or cervical cancer has disappeared. This is not the case, and women should regularly, twice a year, undergo preventive examinations with their gynecologist to take a smear from the cervix. Of particular importance is the regular self-examination of the mammary glands, which, however, does not replace the usual medical examination.There is now strong evidence that regular mammography in postmenopausal women contributes to the early detection of breast cancer and reduces mortality from it. Blood pressure should also be checked regularly. Any unexpected vaginal bleeding is considered an abnormality, and if it occurs, you should definitely see your doctor.
Causes of postmenopausal uterine bleeding are:
1. Dysfunctional bleeding (impaired ovarian function).
2. Pathological conditions associated with organ diseases (adenocarcinoma of the endometrium, uterine fibroids, polyps, adenomyosis, hormonally active ovarian tumors, endometrial hyperplasia).
One of the first symptoms of the development of such severe conditions is bloody discharge from the uterus. The key to your health is to seek professional help in a timely manner.
Therapeutic gymnastics with uterine prolapse
A small, hard pillow made of batting always rests on the sofa.So anytime you lie down to rest, place a pillow under your thighs and do some exercise. You do not need to put a pillow under your head. Then the body will have an inclination of 20-35 °.
An important exercise: squeeze your knees, firmly squeeze the muscles of the perineum, draw in the anus and abdomen. Squeezed – inhale, relaxed – exhale. The body is still motionless, and you bend to one side and the other with effort, while the lateral abdominal muscles and the spine are working.
Massage of the lower abdomen.Lubricate your hands with any cream, you can also sunflower oil, put a pillow or roller under your hips, your legs are bent at the knees. Massage, knead well the tissues of the perineum, pubis, appendages, lower abdomen towards the navel. Then, with the edge of your palm, also pull up towards the navel. Weakened pelvic floor muscles need to be strengthened.
Muscles with such a load should receive good nutrition. In the morning you need to eat any nuts, peanuts, sunflower seeds, pumpkins.
Place a clean, row, rug on the floor, roll out of an old sweater and lie on your back.Place the roller under the buttocks so that there is a tilt: the head is on the floor, and the buttocks are on the roller. Straighten your legs, arms along the body.
1. Raise your left leg 90 ° without bending your knees, lower it, now raise your right leg, lower it (6-7 times).
2. Raise your legs together at 90 °, without bending your knees, lower (6-7 times).
3. “Scissors” – 20-30 seconds.
4. “Bicycle” – 20-30 seconds.
5. Legs together, straight. Now the left leg is to the side and rotate around the axis for 20-30 seconds.Then the right leg to the side and rotate around its axis for 20-30 seconds.
6. Raise your legs together, without bending your knees, at the same time raise your hands so that your fingers touch your toes (6-7 times). Lower your legs.
7. Legs together, lift them bent at the knees, bend at the same time to the left, then to the right so that the back does not come off the floor (6-7 times).
8. Bend your legs at the knees, arms – under the buttocks, without lifting your shoulders off the floor (6-7 times).
9.”Candle” – 20-30 seconds.
10. Remove the roller, make the “Spinning Top”.
11. Lie on the roller with your stomach, legs straight, arms in front. At the same time, lift your arms and legs above the floor for 20-30 seconds (6-7 times).
12. Get on all fours and arch your back up and down (6-7 times).
13. Standing on all fours, straighten your right leg, then your left (6-7 times).
14. Stand up. With your left hand, hold on to a chair, right leg to the side, swing (6-7 times).Now in the other direction.
15. With your left hand, hold on to the chair, and with your right leg rotate around your axis, now change your leg (6-7 times).
You cannot jump and run. Exercise every day on an empty stomach. Do not lift weights.
That’s all the recommendations, take your health care.
V. Ya. GUTNIKOVA, gynecologist-endocrinologist, candidate of medical sciences, Eurofam Medical Center
Is it possible to remove fat from the legs – State Budgetary Institution “Republican Cancer Dispensary”
How to remove belly quickly and effectively – secrets that you did not know about.A healthy lifestyle is gaining more and more popularity every day. Both young and old enjoy being in good physical shape. The second is especially important. Some note that fat in the lower abdomen hangs after the second birth, someone observes unwanted changes at 37, someone at 35 years old. Yes, excess weight really appears under the influence of many factors and they are all purely individual. Thinking about how to remove the belly after 30, 40 or 50 years for a woman or a very young girl, many realize that physical exercise is indispensable.But how to properly organize the training process? The fatty layer in women is formed directly under the skin, in order to estimate the size of the lipid layer, it is enough to grasp the protruding fold. The male body stores fat in a different way. It accumulates mainly near the internal organs. Vacuum – Helps to remove internal fat with regular repetitions. Sit on your knees with your heels under you. Put your hands on your hips, exhale as much as possible, drawing in your stomach. Many people, faced with fatty deposits in the abdomen and sides, think that it is enough to shake the abs and everything will go away.This is a myth: the situation is related to the percentage of subcutaneous fat in the body, and it is impossible to instantly get rid of excess deposits. Therefore, we need to act in a comprehensive manner. How, says the coach of the sports studios REBOOT Mikhail Pozdnyakov. The reasons for the appearance of fat on the abdomen and sides. Most often, fatty deposits on the abdomen and sides appear due to improper diet, a sedentary lifestyle and stress. Health problems, hormonal imbalance, heart and vascular diseases also become factors in the occurrence of excess on the abdomen.Losing belly fat is not an easy task. MedAboutMe knows the top secrets of how to increase belly fat burning. It is important to stay asleep. The body of a woman who goes to bed and wakes up at about the same time gets used to a certain schedule. Lack of sleep and lack of a regimen contribute to the production of the hormone of hunger – the likelihood of overeating during the day is high. Walk often. The reasons for the appearance of fat. How can you remove the belly and sides if you do not know the root cause of fat in these areas? This is impossible! Excess weight and flabbiness in these areas appears for various reasons.3. Hormonal disruption occurs most often in women. This may be due to thyroid disease or pregnancy. Here it is important to take the moment that will help to remove the stomach and sides, in this case, only the following method, combined with correctly selected hormonal drugs. They are effective, allow you to quickly remove fat from the sides and abdomen. Vacuum. This is one of the most effective exercises. It will help not only remove fat, but also contribute to the appearance of cubes on the stomach.The exercise seems easy to perform, but it is extremely important to follow the technique of execution. You cannot completely lower the body to the floor, it should be slightly raised, this allows you to increase the tension of the abdominal muscles and the upper half of the body. Only invasive (surgical) methods can quickly remove fat from the abdomen and sides, for example, it can be one of the liposuction techniques – tumescent, laser or ultrasound. Despite some differences, all liposuction techniques are united by the fact that adipose tissue is aspirated using a cannula and vacuum suction.Fourthly, we diagnose the hormonal background. In women, an excess of estrogen, a lack of progesterone, a change in the ratio of estrogen to testosterone – all this activates lipogenesis. Well, if you are a man and love beer, then you consume a lot of phytoestrogens (plant analogues of female sex hormones), which are abundant in beer, and which potentiate weight gain.
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How to Lose Weight in Your Legs? The reasons for the appearance of fat on the legs. Basic nutritional guidelines. Optimal loads for slimming legs. Exercises. FitCurves.org. Lying Leg Press. If you are wondering how to lose fat from your legs, this is one of the most effective exercises. Leg press works on the muscles of the thigh and glutes, most of the load falls on the hamstrings.Now you can start the main part of the exercise. While inhaling, bring your legs apart or apart, depending on the set mode. Hold in the maximum tension position and slowly return to the starting position. the minimum layer of fat will be removed by honey massage rubbing. They are made at home, but they are quite painful. A honey layer is applied to the gluteal and femoral surfaces. side lunges destroy fat on the inner thigh area. Bring your legs together and lunge to the left.Take the soft place back; plank with jumps. Extend your arms and stand in the bar. Strain the abs, and the buttocks with the legs and back form a straight line. From this position, make a jump, spreading the lower limbs. Then take the original position. at the end, lie on the mat, place your legs together, and spread your arms to the sides. With their help, you can work out any area of the legs: calves, knees, thighs, ankles, ankles. Leg liposuction – correction of the volume and shape of the lower extremities by destroying and removing fatty tissues.Excessive fat deposits in the leg area deform the figure, cause problems with the selection of wardrobe, and can also lead to a number of psychological complexes. Sports and dieting do not always help you get rid of excess fat in different areas of your legs. Removing leg fat with liposuction allows you to see a pronounced result after the first procedure. A popular method for reducing fat on the thighs, legs and knees is laser leg liposuction. Question How to remove fat from the legs? – worries many, especially women.After all, the attractiveness of a woman very much depends on the beauty of her legs. And if there are excess fat deposits on the legs (for example, on the inner thighs), a woman will most likely try to hide them by wearing long and not seductive clothes at all. But why deprive yourself of the opportunity to wear tight or short outfits? After all, now, using the latest hardware techniques, you can quickly and effortlessly remove fat from your legs! In Telos Beauty Prof. to solve this problem, Zeltiq (on the inner thigh), non-invasive Tite Fx and minimally invasive Body Tite are used.While fat cannot be removed from specific areas of the body, by combining diet, an active lifestyle, and specific leg exercises, you will be able to proudly flaunt your legs!  X Source of information. Steps. Part 1 of 3. Videos with individual classes and entire courses of yoga and Pilates can also be downloaded from the Internet.  X Source of information. Fat on your legs can come from an unbalanced diet or swelling caused by a high-carb diet. Try to reduce the carbohydrate content of your diet.How to make your legs slimmer. Recommendations of fitness trainers for weight loss in the hips. Examples of exercises. Unfortunately, subcutaneous fat cannot be removed only in a certain place; it burns evenly throughout the body. Nature is designed so that in women from the abdomen and inner thighs, subcutaneous fat is the last to go. In order to remove excess fat from the thighs, you need to develop a set of workouts. These should include: Exercise – Whatever the reason for the appearance of the ears on the thighs, they can only be removed by reducing body fat and increasing muscle tone.Therefore, the problem of riding breeches is always solved with nutrition and training. Don’t count on a magic pill, miracle wrap, or other super effective technique. These methods don’t work. Since you need not only tightening muscles, but also burning fat in the breeches, the activity should include: cardio exercises to burn calories and accelerate fat burning. Back lunge with one leg bend. When performing this exercise, the sock should not extend beyond the foot. At the same time, when tilting in the legs, an angle of 90 degrees is maintained.For slim legs, there is no better advice, because it perfectly helps to remove all the extra pounds. It is also positive that blood circulation in the lower extremities is normalized, and such a worst enemy as cellulite will never become a problem for you. Eat as many calories per day as you burn. The main problem of women who are overweight is overeating. Massage your feet. Massage using anti-cellulite cans, oil massage, honey, based on essential oils and coffee grounds.All of these techniques will help you tighten your leg skin and improve blood circulation. It is impossible to remove deposits from one part of the body: when losing weight, the body loses mass evenly. Others have to work hard to remove excess fat from their thighs. How to do this – in the Rambler material. Photo: depositphotos.comdepositphotos.com. Of course, it is impossible to remove deposits from one part of the body: when losing weight, the body loses mass evenly. Exercise on a regular basis will primarily help you to succeed in this matter.Sumo squats. Spread your feet shoulder-width apart and place your arms with dumbbells along your body. Do squats slowly, pulling your pelvis back.
The manufacturer of the Keto Light slimming product recommends taking 1-2 capsules 30 minutes before the planned meal. Each time, the drug must be washed down with plenty of water without gas. The action should be repeated twice a day – in the morning and in the evening. The duration of the weight loss program is 1 month. people who have lost weight.workout to lose weight. diet pills metformin price. I’m ashamed of being overweight in bed. Keto Light Weight Loss Means control appetite and energize all day long. By accelerating metabolism, it is possible to start the process of burning fat cells. The effectiveness of the breakdown of fats is ensured by the fruit acids included in the composition.
Do not use dubious options for weight loss – they are unreasonably expensive and unsafe. Buying Keto Light on the official website will allow you to permanently get rid of extra pounds, shape your figure, and improve your health.This is the right drug because it is not only effective but also harmless. Keto Light (Keto Light) – an innovative slimming tool that has earned a huge number of positive reviews. It helps in just a course of application, without strenuous diets and exhausting physical activities, to acquire the figurine of your dreams. It is a complex consisting of 3 types of capsules for morning, afternoon and evening intake, striking a triple blow on overweight. The composition of the preparation is 100% natural, contains natural ingredients, vitamins, minerals and useful substances.Thanks to this, the physiological process of weight loss with Keto Light occurs as naturally as possible, without discomfort, side effects and stress for the body.
How to remove a woman’s belly at 50
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In adulthood, a complete restructuring of physiological processes occurs in the human body. At this time, the metabolism slows down, the hormonal background changes, especially in women.After menopause at the age of 55, female sex hormones – estrogen and progesterone – are no longer produced. As a result, the appearance changes dramatically, wrinkles appear, the skin ages. It is also impossible not to notice an increase in body weight, the appearance of excess weight, fat deposits in the abdomen and thighs.
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Contents of article
✔ What is the harm of excess weight
At fifty, overweight for many is an external defect that disrupts the aesthetic perception of oneself.And also some women blame the new kilograms for the loss of their previous mobility and activity. However, many do not even suspect that rapid weight gain is directly related not only to physiological changes, but also to a decrease in physical activity. Often entering adulthood, a woman refuses physical exercise, sports and even basic walking, citing health, employment, years.
Considering the belly that has appeared as a farewell to the former beauty and the need to change wardrobe, women do not pay attention to a more serious threat.After all, excess body fat, especially in the abdomen, is a threat to human health. The severity of the abdomen puts pressure on the spine, is an extra load on the legs, can provoke the development of edema, varicose veins of the lower extremities.
Moreover, the accumulation of fatty masses in the abdominal cavity affects all internal organs. The liver, pancreas and heart will be especially affected.
As a result, diseases such as:
Doctors strongly recommend getting rid of the abdomen if it has already grown. Especially often this requirement is put forward to patients who need treatment, operations. Often too thick layers of fat make it difficult for surgeons to perform abdominal surgery.
In any case, for further treatment or to prevent the development of diseases, it is imperative to lose weight.
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✔ Basic rules
When deciding how to remove her belly at 50, a woman needs to understand that her age is no longer very young and it will be difficult for the body to survive stress. Therefore, you need to choose gentle methods that will help you gradually get rid of the belly. Dramatic weight loss is strictly prohibited. Therefore, there is no need to rush to the pharmacy and buy drugs that promise a loss of 5 or more kilograms per week. After such a weight loss, most women end up in a hospital bed.
Weight loss should occur by organizing your nutrition and the introduction of mandatory physical activity. But nutrition should be balanced, without fasting, and the load should be gradual, without wasting muscles.
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✔ Main power
First of all, if you do not know how to remove the belly of a woman at 50, you need to start with the organization of food. Given the age-related slowdown in the metabolic process, the body needs a smaller amount of food than at a younger age.Therefore, you need to gradually reduce your portion, otherwise, excess calories will settle on problem areas of the body. It is interesting that by reducing its portion, over time, the body learns to be saturated with a small dose of food, since the stomach shrinks a little in size.
If before a woman did not adhere to a healthy diet, but loved to pamper herself with delicious, now is the time to pay more attention to health.
Dietitians know how to remove the belly after 50 years and share this secret with everyone who really wants to achieve positive results in losing weight.Moreover, it is not necessary to go on a diet, you can only correct your usual diet.
First of all, it is recommended to give up fried foods. Instead, vegetables and meats can be stewed or baked. It is better to replace red meat with fish after 50 years. It is easier to digest and has a more beneficial effect on the body. There is even a theory among some nutritionists and wellness trainers that meat ages the body and fish rejuvenates. Thus, the woman herself can choose which source of protein to make the predominant one in her diet.
You need vegetables and fruits, but not canned ones. The consumption of sweet and starchy foods should be kept to a minimum. And if you want to please yourself with sweetness for tea, take dried fruits instead of cookies. Raisins, dried apricots and dates are not only tasty, but also healthy.
Tea should also be drunk not black, but green or herbal. Such teas perfectly energize, accelerate the metabolic process, and have a tonic effect on the body.
The same diet is suitable for those who are thinking how to remove the belly of a man after 55 years, without hunger strikes.By the way, fasting is not recommended at all and in adulthood can become a threat to health and life.
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There are special exercises for slimming the abdomen after 50 years for women and men, which can be done even at home. So, the outlines of the waist can return if you regularly perform the following elements:
It is more difficult to remove excess volumes from the abdomen than to “build up”. Therefore, you need to do it regularly, with a serious approach. After charging, there should be a feeling of pleasant fatigue in the muscles. In order for exercises for slimming the abdomen after 50 years to give noticeable results, training should be carried out at least 3 times a week.
If possible, you can sign up for water aerobics and swimming, Pilates. These workouts are very effective in losing weight, and they are great for raising your mood.
Not knowing how to remove your belly after 50 years and not choosing a suitable sport for yourself, start with a regular walk. Hiking for 30 minutes a day at least will not only allow you to lose weight, but also strengthen the overall health of the body.
You can start walking at 50 or later – these walks are useful for most chronic diseases and are the prevention of heart attacks, back problems, obesity, etc.