FIRST the hot flushes, then the memory blanks and now increased tummy fat!
When it comes to going through the menopause, the list of symptoms seems endless.
But while hot flushes are annoying, gaining fat around your middle can impact your self-esteem and your overall health – so it can be incredibly important to prevent.
Cecilia Harris, fitness expert and founder of menopause wellness app RWL, says once you know the golden rules of menopause eating, you can wave your tummy fat goodbye.
Cecilia, 53, says: “For years I’d exercised regularly, eaten home cooked food, never been on a diet, and never struggled with tummy fat – until the menopause hit.
“Suddenly I noticed I had tummy fat appearing where it hadn’t been before and quickly realised I needed to make smarter diet choices.
“Those choices changed everything and those choices can do the same for you too.”
But why does the menopause cause this weight gain around our middles in the first place?
Cecilia, who trains TOWIE‘s Lucy Mecklenburgh, Coronation Street‘s Ryan Thomas, Good Morning Britain‘s Susanna Reid and Frankie Bridge from The Saturdays, says: “The hormonal changes we go through during the menopause alter our gut microbiome, which means our bodies are unable to absorb energy the same way they used to, instead storing it as fat, especially around the middle.
“On top of this, our muscle mass begins to rapidly reduce, which leads to weight gain and a ‘loosening’ effect.
“It’s also difficult to find the energy to eat well and keep active when the hormonal changes are making you lethargic and your sleep is disturbed, so overeating and under exercising can be yet another cause of tummy fat.
“Diet is key if you are serious about getting rid of the spare tyre around your middle, but trying to move more – with daily walks and a regular exercise routine – will really help you regulate your hormones, up your energy levels and maintain your muscle.”
From what to cut out to what to put in, Cecilia reveals the six key steps to reducing menopause tummy fat – for good.
“Highly processed foods are packaged foods that have been processed with chemicals and additives,” Cecilia says.
“Processed foods include things like processed meats (sausages), takeaways, supermarket bread, crisps, frozen pizzas and many breakfast cereals.
“These are nothing short of a recipe for disaster during the menopause.
“The additives wreak even more havoc with your hormones, which are already causing big changes to the bacteria in your gut microbiome, which can lead to bloating and fat gain.
“Highly processed foods are also designed to give you a quick energy boost with flavours that make you want to eat more and more.
“With all the other hormonal changes going on increasing your appetite, adding in these foods can also see you over consuming foods that are high in calories and low in nutrition – leading to weight gain.”
Cecilia says: “The hormone oestrogen helps control our blood sugar levels thanks to its influence on insulin.
“When we go through the menopause we experience a decrease in oestrogen, which means the body can suddenly find it more difficult to control its sugar levels.
“Biscuits, sweets, milk chocolates, sugary drinks, ice cream and sugary breakfast cereals are all good examples of things containing high levels of sugar.
“Because sugar is high in calories, but leaves you still feeling hungry after eating it, you are also more likely to consume more of it.
“When we consume these high levels of sugar, we experience a ‘sugar high’, which is followed by insulin release and a sugar low, which leaves you feeling exhausted.
“During the menopause, the last thing you want to feel is more tired – plus, tiredness often means we reach for yet more.. you guessed it… sugar.”
BREAKFAST
An omelette made with two to three eggs, peppers, onions and tomatoes
LUNCH
Chicken burrito bowl with cooked chicken, kidney beans, avocado, sweetcorn, onions, tomato, lettuce, peppers, sour cream and quinoa or Bulgur wheat
SNACK
Carrots or cucumber dipped in hummus
DINNER
Tuna steak with wholegrain rice, broccoli, asparagus and an optional glass of red wine
Cecilia says: “To really stand you in the best chance of reducing your visceral fat (the belly fat around your middle) during menopause, you need to look at eating a wholesome, more Mediterranean-style diet.
“I always tell people to start by looking at their protein because it is the building block of nutrition.
“Eating unprocessed meats like fish, steak and chicken are a fantastic way to get good quality protein into your diet without upsetting your hormones.
“Tofu and eggs are also great things to add to your diet, plus protein helps to fill you up for long periods of time.”
Cecilia says: “Homemade meals are key to reducing belly fat during the menopause and after you have chosen your protein source, think veg, veg and more veg.
“Courgettes, broccoli, spinach, peppers, cauliflower, aubergines, carrots – these are all full of nutrition, slow release energy and do not cause you to overeat.
“Throw them all on a tray, cover with some herbs and oven cook – easy peasy.”
Diet is key if you are serious about getting rid of the spare tyre around your middle
Cecilia Harris
Cecilia says: “If you have a sweet tooth, then berries are you best friend during menopause.
“They are super high in antioxidants, which are great for overall health but especially useful during menopause because they can reduce inflammation, reduce stress in the body and they support healthy ageing processes.
“They also give you that delicious sweet hit without disrupting your insulin release.”
Cecilia says: “OK, while it’s not advised to drink a lot of alcohol if you want to lose tummy fat, the truth is, having a glass of wine isn’t going to be the cause of your weight gain.
“In fact, red wine contains antioxidants, anti-inflammatory and lipid-improving properties, which can be beneficial during menopause.
“Some women find alcohol brings on hot flushes, so if this is you, you might want to reduce it.
“But if it’s tummy fat you are looking to reduce, then a glass of red wine is fine!”
AGONISING sit ups aren’t the only way to blast belly fat.
London-based personal trainer Will Duru shared five exercises to get a trimmer tummy this summer.
1. Knee tucks
Lie on your back and place your hands in a V shape at the bottom of your spine for support.
Lift your legs off the ground and bend them in towards your chest, before extending them out in front of you.
Do four sets of these, with 20 reps in each.
2. Plank side-to-side twist
Get into a plank position, resting on your forearms with your body in a straight line.
Twist from one side to the other, dipping your hips.
Do four sets of 20 reps.
3. Mountain climbers
Start in a plank position, weight resting on your palms and making sure your bum isn’t sticking up.
Alternate bringing one knee into your chest and back out again.
You can do these slowly with control, or speed up to a ‘running’ pace.
Do four sets, 40 seconds each.
4. Toe touches
Lie on your back and extend your legs at a 45 degree angle in front of you.
Extend your arms towards your toes and curl your torso off the floor, engaging your core to do this.
Repeat the movement 20 times. Do four sets in total.
5. Butterfly sit ups
Lie on the floor, bend your knees and place the soles of your feet together so your legs are ‘butterflying’ out.
Stretch your arms above your head, resting them on the floor, or out in front of your chest.
Sit all the way up, bracing your core, and bring your hands as close to your feet as possible, before curling back into the floor.
Do four sets of 10.
Watch Will demonstrate how to do the exercises here.
