If you’re a woman of forty-plus, you’ll know how easily that apple-shaped body emerges during the years leading up to menopause. Find out why the fat gathers around your middle, and how to combat menopausal midriff weight gain.
Why does fat accumulate around your middle?
It’s all to do with hormones.
Perimenopause can last for several years, starting as early as your mid-thirties and ending with your last menstrual period at the average age of 51. During the transition, your ovaries are gradually winding down and producing less and less oestrogen.
This diminished supply of oestrogen is bad news for your body, and causes menopausal signs like hot flashes, insomnia and roller-coaster emotions. This is where fat cells come to the rescue. Your 30 billion fat cells, much as you may disparage them, are cunning little entities. Fat cells take on a new job in midlife, because they start producing oestrogen in a bid to compensate for what’s being lost from your ovaries and cushion you from the worst effects of lowered hormones. The trouble is, they do it by multiplying in number, and by getting bigger. Result – a gradual increase in weight, which creeps on inexorably, even if your eating and exercise habits are the same as ever.
And there’s more. The stress hormone cortisol also plays an important role in shape-shifting your body. Cortisol is pumped out when you’re under stress. It’s one of the ‘fight or flight’ hormones, designed to give you a massive surge of energy when you need to escape from danger, or confront an enemy.
But when the danger in question is the fact that you’ll be late for work if the bus doesn’t come now, or the enemy is your partner who left a pile of dirty dishes on the counter, your stress levels still rise and your adrenals release cortisol. Because you don’t use up physical energy in your response to stress, all that fuel swilling around in your bloodstream in the form of fat and glucose has nowhere to go. It’s no surprise to learn that it ends up being stored as fat, and it piles on around your belly because that’s the spot closest to your liver, where it can be quickly transformed into energy next time you need it.
The cortisol/weight gain link is a real problem for mid-life women who can face a whole welter of stresses, from their kids and partners, their own ageing parents, to their jobs, health, finances and numerous other worries.
Why is an apple-shaped body unhealthy?
Midriff fat is dangerous stuff. It seeps hormones and other substances into your bloodstream which can elevate blood pressure as well as affecting insulin and cholesterol levels.
Having a fat belly also raises your risk of developing heart disease and diabetes, and is also implicated in the appearance of some cancers.
If you’ve noticed your waistline gradually disappearing, and your tummy becoming more rounded, it’s time to take action.
How to shift the apple-shape from around your middle
These tips can help you beat the battle of the bulge and get your waistline in trim again.
Shun calorie-controlled or faddy diets. When you diet, your body feels deprived and responds by hanging on to every last ounce of fat and slowing your metabolism, making it extremely hard to shed weight. When you go back to eating normally, your body stores fat to protect you from future deprivation. That’s why so many women get stuck in an endless cycle of diet – lose – end diet – regain the lost weight.
Eat several small meals each day, rather than 2-3 big meals. This strategy evens out your blood sugar levels, which in turn means you crave less for sugary, fatty carbs. A simple, healthy snack in the middle of the morning and the afternoon can make all the difference. Don’t ever be tempted to skip a meal. You’ll only find yourself eating more at the next one.
Cut down drastically on foods containing sugar and refined carbohydrates. Go for wholegrain carbs and pulses, eat plenty of fresh vegetables and fruit, include a good source of lean protein every time you eat.
Add different types of exercise to your lifestyle. Make physical exertion a priority, and don’t stop at aerobics like walking or cycling. It’s really important to build strength through muscle at this stage of life, so make sure you regularly include strength-building exercises like free weights, yoga or Pilates.
Tackle stress. Learning to put yourself and your health top of the pile is difficult, but it’s vital to prioritise your needs for rest and relaxation, and for enjoyable pastimes that help you chill out. Try de-stressing techniques as well, there are many to choose from, so find those that work best for you and add them into your life on a daily basis.
Follow these tips and you’ll be able to tame that apple-shaped body and have a happier, healthier menopause into the bargain.
Learn more about tackling menopausal and discover how to manage your menopause and keep the midlife fat belly at bay on Elizabeth Martyn’s site:
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