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  • Q&A with Australian Health Practitioners

    What type of diet do I need to lose belly weight if I'm currently going through menopause?

    Related Topics
    Menopause Nutrition Weight Management
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    Julian McNally

    Counselling Psychologist, Psychologist

    Julian McNally has practised counselling psychology since 1995. He trained in client-centered and solution-oriented approaches before discovering Acceptance and Commitment Therapy in 2003. The mindfulness … View Profile

    You can't lose fat off a specific part of your body through diet or exercise. End of story. 

    Almost. What you can do is:

    1. Reduce your body fat percentage by a combination of aerobic exercise (30-60 mins/day x 4 or more days/week) and reduce your carbohydrate intake to be less than 40% of calories. And of course check that your calorie intake overall is not above what you need for weight maintenance (use a calorie calculator like this one: http://www.calorieking.com.au/tools/weight_maintenance.php)
    2. Increase your metabolic rate by increasing overall activity (walk, don't drive, take the stairs not the lift, etc.) and also by lifting weights (progressively heavier in sets of 6-10 repetitions). 
    You can get plenty of good eating plans, and aerobic exercise and weight training plans for free on the Internet - trustworthy sources will be government agencies and health associations like Diabetes Association or Exercise Medicine Association.

    Of course, never commence changes like this without getting a medical checkup and clearing it with your doctor first.

    JulianJulian McNally, MAPS, M. Psych.Counselling Psychologist203 High St Northcote 3070M: 0425 603 702T: 03 9939 9437F: 03 9015 6736E: counselling@julianmcnally.comW: www.actofliving.com.auhttp://www.actofliving.com.auSubscribe to “The ACT of Living Mindfully” for a weekly update on Acceptance and Commitment Therapy, Mindfulness and psychological practice. To see this week's edition,  click here http://paper.li/actofliving/1337134683.

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    Jennifer Grant

    Psychologist

    New practice opened Feb 2018. Seewebsite www.coffspsychneuro.com.au I'm passionate about working with people from all walks of life to help them create a more vital, … View Profile

    The anatomical and physiological effects of hormonal changes are an area of expertise for endocrinologists. I’m not an endocrinologist, so offer the following with caution. Here’s what I understand as the relationship between belly fat and menopause. The hormonal changes of menopause mean that, although our overall body fat may remain exactly the same, the proportion of total body fat around the belly will tend to increase. This is a because oestradiol regulates the fat cells around the abdomen, limiting the amount of fat stored there. As oestradiol levels diminish with menopause, we lose that protection from abdominal weight gain. The abdominal weight gain occurs as visceral fat accumulates around the organs inside the abdomen (ie, deeper than the subcutaneous fat we are familiar with pre-menopausally).
    From my perspective as a psychologist, I work with women struggling with the experience of an ageing body, struggling when their body shape/ size doesn’t conform to some ideal, struggling in their relationship with food. Our bodies are meant to change as we age. Our society doesn’t seem ready to embrace these changes. Nor do we as individuals. Fear of our mortality is ever-present, and ageing bodies remind us that our time on this planet is brief. What would happen if we stopped struggling with the experience of change and fear? Maybe only then, we would truly live, treasuring each moment we draw breath.
    Menopause brings many gifts. Less swamped with oestrogen and the monthly cycle that goes with our reproductive years, we can perhaps find a new sense of clarity, self-control and begin to assert our decisiveness. Wisdom resides somewhere in there.
    Regular aerobic and resistance exercise, as recommended by Julian above is sound advice. As is mindfully savouring wholesome nutritious foods. And seek the advice of a registered health professional if you’re concerned.
    The transition through menopause brings many changes. A reputable and credible source of information is http://project-aware.org , the website of a not-for-profit organisation run by women for women, dedicated to “providing menopausal and premenopausal women with complete and comprehensive information regarding all resources, therapies, and research data currently available, so that armed with this knowledge, women can make informed decisions regarding every healthcare option”.
    With best wishes,
    your companion in menopause.

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    Dr Carolyn Ee

    Acupuncturist, GP (General Practitioner)

    I'm a Sydney GP with a special interest in women's health especially menopause and TTC ( trying to conceive). I specialise in acupuncture, and am … View Profile

    A Mediterranean diet may be helpful (low carb, plenty of vegetables and fish) as it has been shown to help with weight loss and reduce the risk of heart attacks and strokes. As your heart attack risk increases after the menopause, this would be an ideal diet to follow. Regular aerobic exercise, preferably weight bearing, will help to reduce weight as well as prevent osteoporosis - another condition that is more common after the menopause. 

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