Here are 10 tips to help you prevent or lost visceral fat

Top Ten Tips To Prevent And/Or Lose Visceral Fat

Be Informed

Approach your perimenopause and menopause transition armed with information about your own body. Take your hip to waist ratio¹⁶ measurement. Just measure your waist at the smallest point – usually at the naval or just above it, then measure your hips at the widest, largest part. Now divide your waist measurement by your hip measurement (Waist Measurement ÷ Hip Measurement). For women: 0.85 or lower is an indicator that you are at a lower risk for developing certain diseases. Once you have a baseline measurement, you can track and talk with your provider about changes you notice.

Exercise

As you transition into menopause, exercise will support good bone and joint health, produce endorphins, promote good sleep AND support good lean body mass to fat (visceral fat) mass ratios. You need a good balance of vigorous cardiovascular and strength training ²⁰.

Anti-Inflammatory Nutrition

A vibrant and strong diet full of complex carbohydrates, lean proteins, and healthy fats (nuts, seeds, avocados, olive/avocado oils, fatty fish etc) will lower inflammation, support hormone production and improve your overall health. Cut down on sugars, consuming no more than 25 grams of added sugar per day. Increase your fiber intake to at least 25 grams or more per day. Eat more protein. Studies have shown that people who eat at least 1 – 1.5 g of protein for every kg of lean body mass have less belly fat than people who eat less. Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products.⁸ We highly recommend reading through our evidence based nutrition materials at the Galveston Diet.

Balance Your Stress

Find new tools, skills, and support to help you with family, work, and your health. What might have worked in your 20-30s might not fully support the life transitions that come with menopause ages and stages. Find new ways to bring moments of joy, peace, and calm in your day. Small walks, fresh air, journaling, using a meditation app, and sessions with a counselor or therapist can really help.

Find A Community

Part of adapting to menopause transitions is finding support from not only your healthcare provider, but also other women that are in it with you. This could be online or friends. Learning from others on how they are supporting their bodies during all these changes is vital to your health

Sleep

The best defense and tool to reduce belly fat is having a good sleep routine. Look at your sleep patterns, quality of sleep, and overall sleep hygiene (room temperature, noise, and comfort of clothing and bedding). Many women in perimenopause and beyond experience fluctuations in body temperature resulting in night sweats, making sleep almost impossible. Making nutritional and lifestyle changes, and consulting your healthcare provider to discuss other treatment options during this transition can help with sleep.

Get Support Through Supplements

Some great studies on key supplements have emerged helping women through their menopause transition and with visceral fat loss. The bottom line is a good source of omega-3 fish oil ¹⁸, probiotics¹⁹, and a fiber ²⁰ supplement can help a great deal.

Studies show that people who consume more soluble fiber have a greater variety of bacteria and better health outcomes.⁹ Furthermore, a new study found that individuals with a varied gut microbiome had a lower chance of belly fat.¹⁰ Probiotics are healthy bacteria found in food and supplements that support gut health. Studies have shown that probiotic supplementation can substantially reduce belly fat. In another study, women who took a probiotic supplement lost 50% more weight than women who took a placebo.¹² Foods rich in probiotics include yogurt, sauerkraut, miso soup, soft cheeses, kefir, sourdough bread, acidophilus milk, and sour pickles.¹¹ Borage oil is prized for its high concentration of gamma-linoleic acid (GLA). This fatty acid is believed to aid in the reduction of inflammation linked to a variety of diseases. In one study, there was a significant decrease in waist to hip ratio in menopausal participants who took a borage oil supplement versus placebo.¹³

Understand Your Own Hormone Changes & Needs

You might be a great candidate for hormone replacement therapy (HRT). Educate yourself and work with your healthcare provider to identify your hormone needs, changes and the types of support available. We have come a long way in understanding estrogen and progesterone changes and needs. Do not be afraid to start this conversation and get the care for your body.

Cut Out Smoking

When reduced and cut out, the one health behavior change can lead to significant changes in visceral fat loss and overall decreased risk of cardiovascular disease, stroke, and other metabolic disorders.²¹

Consider Intermittent Fasting

There is a lot of information (and misinformation) about IF. More research is emerging on how IF can impact women in menopause transition. It is not a panacea and it is not for everyone, but it is worth exploring as a mechanism to reduce visceral fat²² as well as to provide additional health benefits.

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