Belly fat becomes increasingly problematic with age as hormonal decline redirects fat cells to the body's midsection.
These changes are most apparent to women as they approach menopause, which denotes a decline in oestrogen and causes menstruation to cease.
Although overall weight is unlikely to change, individuals may find weight from their thighs and hips move towards the abdomen. Fortunately, choosing the right type of exercise, diet and supplements, can fix this.
Manisha Morgan, menopause expert and nutritionist, explained on TikTok: “Menopause per se doesn’t make you gain weight. What can make you gain weight is the symptoms.
Small changes can make a significant difference to weight gain in women over 50
GETTY / TIKTOK @MANISHAYOURNUTRITIONST
“What you eat and how much you eat has to change,” explained Manisha. “And the type of exercises that you do, in line with the changes that are happening during this time of your life.
“[The] majority of women cannot get away with living the life that they led back when they were 20 and 30.
“So what can you do? The first thing we need to control your symptoms because that is one thing we can control.”
Manisha claimed that taking supplements, making the right dietary tweaks, and prioritising strength training are the solutions.
She continued: “I promise you that making small changes to the things I’ve just mentioned will make a huge impact.
“You don’t need to go from zero to 100. Just [...] trying to be one per cent better will make a huge difference.”
Though there is limited evidence that supplements appease symptoms of menopause, they may offer some respite by balancing hormones.
Changes to the diet, on the other hand, should include upping the intake of protein to help satiate hunger and maintain muscle mass.
Registered Dietitian and Provytl co-founder Zoe Cottrell reiterated the importance of protein for menopausal women in a conversation with GB News.
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Belly fat is a precursor for all sorts of metabolic disturbances
PA"The secret to avoiding weight gain during and after menopause is upping your protein,” the expert explained.
“Low protein intake is linked to frailty in both men and women of 50, but women going through menopause experience a double whammy.”
Finally, strength training during menopause is key to maintaining muscle mass.
Research shows that muscle protein synthesis, where the body rebuilds and repairs muscle tissue from amino acids, slows down as we age. Addressing these factors could support healthy weight loss over time.
