During perimenopause, declining estrogen and progesterone hormones lead to significant bodily changes. Muscle mass can decrease, replaced by fat tissue, often accumulating around the abdomen, which results in fewer calories being burned. However, dietary and lifestyle adjustments can help prevent the accumulation of belly fat in middle age.

Manage stress

Stress is a natural bodily response, but prolonged stress affects emotions, physical well-being, and behavior. Individuals experience stress differently. Persistent stressful thoughts can lead to hormonal imbalances, contributing to increased belly fat. For menopausal women, elevated cortisol levels over extended periods can trigger hot flashes and sleep disturbances. Women should cultivate a relaxed mindset through practices like meditation and maintaining personal hobbies.

Exercise regularly

Regular exercise offers numerous health benefits, including a reduction in waist circumference. Women should consider activities such as cycling, walking, zumba, and swimming. Incorporating strength training 3-4 times a week helps build muscle, supports bone health, and improves insulin sensitivity. Walking 8,000 to 10,000 steps daily can further promote fat loss and reduce inflammation.

Get adequate sleep

Insufficient sleep can disrupt the body's circadian rhythm, leading to hormonal imbalances that affect appetite regulation and hinder recovery processes. When the body is well-rested, all functions operate smoothly, and mood improves. This plays a crucial role in helping women maintain their shape effectively.

Eat a balanced diet

Diet significantly impacts the waistline of women in their 40s. It is advisable to avoid processed foods, high-sugar items, and unhealthy fats. Instead, prioritize consuming plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats to reduce belly fat.

A protein-rich diet helps maintain muscle mass and curbs the tendency for late-night snacking. Protein requirements vary based on age, weight, and activity level. On average, sedentary adults need approximately 0.8-1.2g of protein per kilogram of body weight per day. Individuals engaged in high-intensity activities may require more.

Stay hydrated

Dehydration can subtly undermine the body's fat loss efforts. Drinking approximately 2 liters of water daily supports weight loss in several ways. Water helps curb appetite, boosts metabolism, and enhances exercise effectiveness. Developing the habit of drinking water before meals can contribute to a reduction in overall calorie intake.

By Le Nguyen (Source: Hindustan Times)