As many women know, menopause cause weight gain around the mid section. Gaining weight during menopause is not an unusual thing, and many times, extra belly fat is one of the places that the extra weight is stored. However, by following a few simple principles, you belly fat lost after menopause. Here’s how to do it
An exercise program.
Exercise most days of the week. To lose belly fat, you must create a calorie deficit, or burn more calories than you consume. One of the best ways to do this is exercise. Aim to do three days of cardiovascular exercise and three days of strength training. Try to make each session 30-60 minutes in length. Aim for a moderate intensity. You should break a sweat and heart rate should increase.
Lose belly fat by following the principles of proper nutrition. See USDA’s MyPyramid website for a personalized healthy eating program. Also remember that you must consume less calories than you eat to lose any body fat. Aim to create a daily calorie deficit of 500 calories to lose 1 kg of body fat per week. This will help reduce belly fat.
Exercise core and abs. While it is impossible to “spot training” an area, it is possible to help your efforts together by training target areas. Do ab exercises three times weekly. Perform core strengthening exercises as well such as yoga or pilates.
Tips and Warnings
Do not ignore strength training. Muscles burn calories and fat.
consult your doctor before starting an exercise program.