Understanding and Managing Menopausal Belly Fat

🔑Menopausal belly fat is primarily visceral fat, which is located under the muscle and wraps around internal organs.

⚖️Hormonal changes during menopause, including declining estrogen levels and increased androgen activity, contribute to the accumulation of belly fat.

🥦Consuming fiber-rich foods, such as fruits, vegetables, legumes, and whole grains, can help manage menopausal belly fat.

❌Minimizing added sugars in the diet is crucial in managing menopausal belly fat.

💪Exercise, particularly strength training and aerobic exercises, can aid in reducing belly fat and improving overall health.

What is menopausal belly fat?

—Menopausal belly fat refers to the accumulation of visceral fat around the abdomen that occurs during menopause.

Why does menopausal belly fat increase the risk of chronic diseases?

—Visceral fat is metabolically active and produces inflammation, which increases the risk of chronic diseases like diabetes, hypertension, and strokes.

What are some fiber-rich foods that can help manage menopausal belly fat?

—Fiber-rich foods include fruits, vegetables, legumes, and whole grains.

Can I still eat fruits if I want to reduce belly fat?

—Yes, fruits contain natural sugars and are generally not associated with weight gain or increased belly fat. They are a healthy part of a balanced diet.

What types of exercises can help reduce belly fat?

—A combination of strength training exercises and aerobic exercises can help reduce belly fat. Consult with a fitness professional to design a suitable exercise program.

00:00Introduction by Dr. Mary Claire Haver, a board certified obstetrician-gynecologist and menopause care specialist.

03:42Explanation of the difference between subcutaneous fat and visceral fat.

06:10Hormonal changes during menopause, including declining estrogen levels and increased androgen activity, contribute to the accumulation of belly fat.

08:42The importance of consuming fiber-rich foods, such as fruits, vegetables, legumes, and whole grains, to manage menopausal belly fat.

10:56The negative impact of added sugars on menopausal belly fat and the importance of minimizing their consumption.

12:24The role of exercise, particularly strength training and aerobic exercises, in reducing belly fat and improving overall health.

13:48Closing remarks and invitation for questions from the audience.