How to eliminate fat located on the abdomen and waist?

It’s a fight. With menopause, women tend to accumulate fat in the abdomen and lose their waistline. And we must try to fight this trend, because it is harmful to our health.

Menopause, it should be remembered, is a natural biological process in women that occurs with the end of the menstrual cycle. According to the prestigious Mayo Clinic of the United States, the menopause “It is diagnosed after twelve months have passed without having a menstrual cycle.”

And although menopause is normal, because it occurs between the ages of 40 and 50, it decreases energy, can affect you emotionally and causes physical alterations. Like gaining weight.

Of course there are different types of bodies and some suffer from them Abdominal fat more than the others because they start from different situations

He Primo Blog illustrates body type differences on the web with a typographical representation. To find out what your type is, measure the contours of your shoulders, waist and hips. And he reports it like this:

• Body A. Hips wider than shoulders. The butt usually stores fat in the upper thighs and hips.
• V Body Shoulders wider than hips. The upper part, including the torso, has a greater weight than the lower part.
• Body (or hourglass). Shoulders and hips of the same width, with a narrow and defined waist.
• Body O. This is the case with this note, fat accumulates in the abdomen and waist. Shoulders and hips can maintain a similar width.
• Y body. Similar to the V, but with a less pronounced difference between shoulders and hips.
• Body I (or tube). Also shoulder, waist and hip measurements. It creates a linear appearance, but tends to generate abdominal fat.

Abdominal fat and health

Abdominal fat can be subcutaneous, visceral (the fat between organs), or intramuscular. What interests us in this note is the visceral one.

It’s not just an aesthetic issue, the site says Living fullyit is a health problem, as it carries risks of heart disease, diabetes, cancer or premature death.

Menopause lowers and increases estrogen levels in women cortisol (the stress hormone) and abdominal fat.

To know if we are putting our health at risk, we need to calculate the body mass index (BMI), for which we provide you with the BMI calculator National Heart, Lung and Blood Institute.

If the result is between 25 and 29.9 there is overweight, more than 30 It’s about obesity. Women with a muscle index greater than 25 and a waist circumference greater than 88.9 centimeters are at high risk. So, let’s get to work.

How to eliminate abdominal fat

The place Living fully Aim for a life change to aspire to a flat stomach. But no one better than a dietician to put the plan together.

Below are four fundamental steps to eliminate abdominal fat and live healthy.

1. Do physical activity

Moderate intensity exercise 30 minutes a day: weights, squats and sit-ups that activate heart function. In some periods of the year, it is also a good idea to include the use of the bicycle and rigorous urban walks, to keep the body in maximum care.

2. Healthy diet

Prefer fruits, vegetables and ancient grains, such as millet, quinoa, amaranth and wheat. Limit sugar (it is stored as fat) and use blueberries, raspberries and strawberries and sweeten coffee and cereals with cinnamon.

Proteins should be increased compared to carbohydrates, as demonstrated by a study published in Nutritional Metabolism Journal. The best proteins are found in salmon, tuna, cod, chicken, soy, eggs, nuts, beans and quinoa. These foods provide polyunsaturated fats, which are better than saturated and trans fats.

Do not add high-calorie drinks (soft drinks and alcohol). Don’t skip meals because this increases cortisol. Small bites throughout the day speed up your metabolism to burn fat.

3. Vitamins C and D and probiotics

Citrus fruits, broccoli, cabbage and peppers are sources of vitamin C, which It helps convert fat into energy and lowers cortisol. Vitamin D supplements and calcium-containing foods, such as chia seeds and dairy products, are helpful. Milk and kefir (probiotics) reduce abdominal fat.

4. Sleep well

Poor sleep habits lead to high-calorie foods, especially sugars and fats. If you are stressed, cortisol increases: it’s time to relax with your favorite activity or go for a session exercises to discharge energy.