Best Fat Loss Methods for Perimenopause

Managing cortisol levels during perimenopause is key to reducing belly fat. Elevated cortisol, often caused by stress, can lead to weight gain, particularly around the midsection. Here’s a step-by-step guide to help you minimize cortisol and lose belly fat effectively during perimenopause.

1. Prioritize Quality Sleep

• Why it matters: Lack of sleep increases cortisol levels and can disrupt hunger-regulating hormones, leading to weight gain.

• How to do it: Aim for 7-9 hours of quality sleep each night. Create a sleep routine by going to bed and waking up at the same time daily. Avoid screens an hour before bed and create a calming bedtime ritual (e.g., reading, meditation).

2. Manage Stress with Relaxation Techniques

• Why it matters: Chronic stress keeps cortisol levels elevated, promoting fat storage, especially in the abdominal area.

• How to do it: Practice relaxation techniques such as deep breathing, meditation, or yoga. Regularly engage in activities you enjoy, whether that’s spending time with loved ones, hobbies, or walking in nature.

3. Engage in Regular Physical Activity

• Why it matters: Exercise helps to regulate cortisol levels, reduce stress, and burn fat. However, too much high-intensity exercise can spike cortisol.

The best type of exercise to increase metabolism, maintain bone strength, and reduce body fat during menopause is a combination of strength training and moderate aerobic exercise. Here's why:

1. Strength Training (Resistance Training)

• Increases Metabolism: Building muscle through strength training boosts your resting metabolic rate, meaning you burn more calories even at rest.

• Supports Bone Health: Resistance exercises, like lifting weights, bodyweight exercises (e.g., squats, lunges), or resistance band workouts, stimulate bone growth and help prevent bone loss, reducing the risk of osteoporosis.

• Reduces Body Fat: Strength training not only helps in building lean muscle mass but also helps in reshaping your body by reducing fat and increasing muscle tone.

Recommended Exercises:

• Weightlifting (free weights, machines)

• Bodyweight exercises (push-ups, squats, lunges)

• Resistance band workouts

Frequency: Aim for 2-3 sessions per week, focusing on all major muscle groups.

2. Moderate Aerobic Exercise (Cardio)

• Burns Calories: Aerobic exercise helps you burn calories, which is essential for fat loss and maintaining a healthy weight.

• Supports Heart Health: Cardio exercises improve cardiovascular health, which is especially important during menopause as heart disease risk increases.

• Enhances Mood and Reduces Stress: Aerobic exercise releases endorphins, which can help manage mood swings and reduce stress levels during menopause. 

• AVOID HiiT classes and High intensity exercises.

Moderate cardio is generally defined by your heart rate being in the range of 50-70% of your maximum heart rate (MHR). To estimate your MHR, you can use the formula:

Maximum Heart Rate (MHR) = 220 - your age

Once you have your MHR, calculate the range for moderate cardio:

• Lower end of moderate cardio (50% MHR): 0.50 × MHR

• Upper end of moderate cardio (70% MHR): 0.70 × MHR

Example:

For a 50-year-old:

• MHR: 220 - 50 = 170 BPM

• Lower end of moderate cardio: 0.50 × 170 = 85 BPM

• Upper end of moderate cardio: 0.70 × 170 = 119 BPM

So, for a 50-year-old, moderate cardio would be in the range of 85-119 BPM.

This range ensures you're working out hard enough to improve cardiovascular fitness but not so hard that you're pushing into a high-intensity zone.

Recommended Exercises:

• Brisk walking

• Cycling

• Swimming

• Dancing

Frequency: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week (e.g., 30 minutes, 5 days a week).

3. Flexibility and Balance Exercises

• Supports Mobility and Prevents Injuries: Incorporating exercises that improve flexibility and balance can help you maintain mobility and reduce the risk of falls, which is important as bones become more fragile.

• Reduces Stress: Practices like yoga and Pilates can also help lower stress levels and improve overall well-being.

Recommended Exercises:

• Yoga

• Pilates

• Stretching routines

Frequency: Include flexibility and balance exercises 2-3 times per week, or incorporate them into your strength and cardio sessions.

Sprint training, also known as high-intensity interval training (HIIT), can be an effective form of exercise during perimenopause. Sprint training and TRUE HiiT are NOT group classes.  Sprint needs to be approached correctly and  thoughtfully due to the hormonal changes and increased stress response that can occur during this phase. Here's a breakdown of how sprint training can be beneficial and how to incorporate it safely:

Benefits of Sprint Training During Perimenopause:

1. Increases Metabolism and Fat Loss: Sprint training can boost your metabolism and promote fat loss, especially around the abdominal area, which can be a common concern during perimenopause.

2. Improves Insulin Sensitivity: High-intensity exercise like sprints can improve insulin sensitivity, helping to manage blood sugar levels and reduce the risk of type 2 diabetes, which is more common during menopause.

3. Time-Efficient: Sprint training can be more time-efficient than traditional cardio. Short bursts of intense exercise followed by rest periods can deliver significant fitness benefits in a shorter amount of time.

4. Boosts Cardiovascular Fitness: Regular sprint training can improve cardiovascular health, which is especially important as the risk of heart disease increases during perimenopause.

5. Supports Muscle Maintenance: HIIT helps maintain lean muscle mass, which can decline due to hormonal changes during perimenopause.

Considerations for Sprint Training During Perimenopause:

1. Manage Cortisol Levels: Sprint training can increase cortisol, the stress hormone, which may already be elevated during perimenopause. To avoid overstressing your body, it's essential to balance high-intensity workouts with adequate rest and recovery.

2. Start Slowly: If you're new to sprint training, start with shorter intervals and fewer repetitions. Gradually increase the intensity and duration as your body adapts.

3. Limit Frequency: To prevent overtraining and excessive cortisol spikes, limit sprint sessions to 1-2 times per week, ensuring you have rest or low-intensity days in between.(No moderate cardio days in between.)

4. Listen to Your Body: Pay attention to how your body responds to sprint training. If you experience excessive fatigue, difficulty sleeping, or prolonged muscle soreness, consider adjusting the intensity or frequency of your workouts.

Sample Sprint Training Routine:

1. Warm-up: 5-10 minutes of light cardio (e.g., walking or jogging) to prepare your muscles and joints.

2. Sprint: 20-30 seconds of maximum effort sprint (running, cycling, swimming, etc.).

3. Rest: 2-5  minutes of walking or slow-paced recovery.

4. Repeat: 5-6 rounds, depending on your fitness level.

5. Cool-down: 5-10 minutes of light stretching or walking.

Sprint training can be a valuable addition to your fitness routine during perimenopause, helping you increase metabolism, improve cardiovascular health, and maintain muscle mass. If it is done correctly. However, it's crucial to manage intensity, frequency, and recovery to avoid overstressing your body. Combining sprint training with strength training, moderate cardio, and adequate rest can provide a balanced approach to staying healthy and fit during this transitional phase.

• 4. Balance Your Diet

• Why it matters: Certain foods can help regulate cortisol levels, while others can increase them. A balanced diet helps stabilize blood sugar and reduce inflammation.

• How to do it:

  • Eat a plant-based diet: Focus on whole, plant-based foods like fruits, vegetables, whole grains, and healthy fats. Foods rich in antioxidants and omega-3 fatty acids, like berries, leafy greens, and flaxseeds, help reduce inflammation and cortisol.

  • Get your protein in! You need a minimum of .8 grams of protein per pound of bodyweight. More if you are wanting to build a significant amount of muscle.

  • Control portions and frequency: Avoid overeating and try to eat balanced meals every 3-4 hours to stabilize blood sugar levels.

  • Limit sugar and processed foods: These can cause spikes in blood sugar and insulin, which can lead to increased cortisol levels.

  • Do not workout fasted, ever.  This causes prolonged cortisol production and catabolism of your lean body mass.

5. Stay Hydrated

• Why it matters: Dehydration can trigger cortisol production, leading to increased stress and belly fat.

• How to do it: Aim for 8-10 glasses of water per day. Include hydrating foods like cucumbers and watermelon in your diet.

6. Optimize Hormonal Health

• Why it matters: Perimenopause causes hormonal fluctuations that can impact cortisol and fat storage.

• How to do it: Consider talking to your healthcare provider about natural hormone-balancing strategies or supplements that can support your hormonal health. Phytoestrogens (e.g., soy) and supplements like maca root or ashwagandha may help regulate hormone levels.

7. Monitor Caffeine and Alcohol Intake

• Why it matters: Caffeine and alcohol can elevate cortisol levels, especially when consumed in excess.

• How to do it: Limit caffeine intake to one cup of coffee per day and avoid it after noon. Reduce alcohol consumption, as it can interfere with sleep and increase cortisol.

8. Consider Mindful Eating

• Why it matters: Mindful eating can reduce stress-related eating and help you tune into your body’s hunger and fullness cues, preventing overeating.

• How to do it: Practice eating slowly, savoring your food, and paying attention to how different foods make you feel. Avoid eating in front of screens or when you're stressed.

9. Support Gut Health

• Why it matters: A healthy gut can regulate cortisol levels and reduce inflammation, both of which are essential for reducing belly fat.

• How to do it: Include probiotic-rich foods (like yogurt, kimchi, and sauerkraut) and prebiotics (like garlic, onions, and bananas) in your diet.

10. Regular Check-Ins with Your Progress

• Why it matters: Tracking your progress helps you stay on course and make adjustments as needed.

• How to do it: Journal your sleep, stress levels, exercise, and eating habits. Daily weigh-ins and taking monthly photos are excellent tools to see progress.  Regular check-ins can help you identify patterns and make necessary adjustments.

Final Thoughts:

Reducing cortisol levels to minimize belly fat during perimenopause requires a holistic approach that combines stress management, balanced nutrition, regular physical activity, and good sleep hygiene. Remember, consistency is key. Small, sustainable changes over time will yield the best results.