The tendency to put on a few pounds, and the loss of muscle tone, are problems that women face during the menopause period. A sedentary lifestyle and a wrong diet can promote the accumulation of abdominal fat. Let’s discover then how to reduce the waistline in menopause with the right diet, constant physical activity and a healthy lifestyle.

The tendency to put on a few pounds, and the loss of muscle tone, are problems that women have to face during the menopause period, the physiological condition of the life of every woman who reaches the age of 50. Menopause is not always related to fattening but, hormonal stress, associated with a sedentary lifestyle and a wrong diet, can favor the accumulation of abdominal fat: it is in particular white fat, or visceral fat, which also accumulates around the renal part, even without the overall weight increasing. To reduce the waistline in menopause it is important to make some adjustments in nutrition and lifestyle. But let's find out more.

Practicing sports is essential to thin the waistline

The menopause deficiency of estrogen and progesterone can also be counteracted thanks to physical activity and sport. Aerobic endurance exercises and those for muscle strengthening, which will also have positive effects on mental well-being, are fundamental. Then carry out at least 30/40 minutes a day of physical movement: brisk walking, jogging, swimming, cycling, and then abdominal and waist-specific exercises, such as cross-rope jumping and twisting, and exercises to firm up the arms, another critical point in this phase of every woman's life. The important thing is to dedicate oneself to the activity that one intends to carry out consistently, to obtain visible results.

Healthy nutrition and correct lifestyle

fruits

During the menopause, to avoid the accumulation of fat on the abdominal part, it is important to take maximum care of the diet, eating less and preferring foods rich in antioxidants and proteins, especially vegetables: a personalized diet with a nutritionist will help you combine food in the right way and in the right quantities. In general, however, it is advisable to favor the consumption of seasonal fruit and vegetables, whole grains, with a low glycemic index, legumes, eggs, fish, white meat, rice, milk and derivatives, rich in calcium and dried fruit. Always have breakfast in the morning, with lunch and dinner interspersed with snacks low in calories and fat. Pasta and bread can be consumed every day, but do not overdo the quantities and seasonings. Fruits and vegetables should be consumed every day and oily fish at least twice a week, interspersed with white meat. As a condiment, prefer raw extra virgin olive oil  and reduce the amount of salt, flavoring the dishes with spices. Don't forget to drink at least 1.5 liters of water a day, preferring those with a medium-high fixed residue, which have a calcium bioavailability equal to that of dairy products. In case of vitamin D deficiency always consult your doctor for possible supplementation. And try to limit the consumption of red meat and spirits, it is better not to exceed two glasses of wine a week.

Even a healthy lifestyle helps to thin the waistline in menopause: in particular, good sleep is very important. Many women, in fact, have problems resting well during the night due to hot flashes, night sweats and other consequences due to estrogen deficiency: this would cause weight gain. A good deep sleep, on the other hand, helps to eliminate stress and reduce the need to consume fatty or sweet foods.