get rid

How To Beat Menopause Belly Fat!

hi guys dr. Christie Anna's physical

therapist personal trainer and

nutritionist and today I am gonna tell

you guys how you can beat belly fat gain

in menopause as a women's health

specialist that's a question I get all

the time actually two questions why does

it happen and how can I stop it so there

are actually really two main reasons why

this tends to happen number one is

hormone yeh for hormones those affect us

all our life as we start to go through

menopause though estrogen decreases and

because of that a hormone called

follicle stimulating hormone which is a

mouthful starts to increase and they

have linked that specific hormone to

actual belly fat gain they're doing

research on that now to see if there's

medications that can kind of combat that

but that's very new the other option for

that is Chinese medicine there are some

and minimal Studies on it but some

herbal medication or herbal I should say

supplement and acupuncture at least have

some key studies around them that show

that that helps to decrease that level a

little bit so the other hormone that

tends to decrease is progesterone and

with a decrease in progesterone you get

an increase in cortisol which is the

stress hormone and that actually causes

insulin resistance which then causes all

that weight to be gained right in the

belly so not good

so you can help to control those

cortisol levels number one is try to

reduce your stress in any way shape or

form that you can and everybody is

different on what works for them whether

it's meditation or acupuncture or

exercise but find something that's gonna

help reduce that stress level making

sure that you get believe it or not 7 to

8 hours of sleep which sounds like a lot

to some people I'm sure but again that

helps to keep those cortisol levels

level decreasing the amount of sugar in

your diet too and actually especially

even fructose that way you don't have an

increase in that insulin either so

that's

so very helpful you want to increase the

protein in your diet a little bit and

also increase the healthy fats I know

that sounds kind of crazy eat fat to not

have fat but that really helps to keep

things level and your hormones need that

believe it or not we all need fat for

lots of things lastly there are some

studies showing that green tea might be

helpful in that too again research is a

little minimal on that but green tea

tastes pretty good

and there aren't a whole lot of harmful

side effects so it's certainly

worthwhile trying the second cause for

that weight gain in the middle is a

decrease in our metabolism now every

decade that actually gets worse yay

but you can actually work on that and

that's the cool thing so there are a

couple ways to exercise that really make

a difference number one is strength

training and that strength training for

the whole body

you can't just spot target number two is

interval exercise so you may have heard

of something called high-intensity

interval training you can get interval

work in your daily exercise and it

doesn't have to be jumping or bouncing

around you just really want to get your

heart rate up and then it kind of drops

back down now that being said if you're

not doing any exercise at all that's

probably step one you've been just

starting with a nice walk is a great

start now I know I said you can't spot

target any fat but if you don't have

great strength in those abdominal

muscles everything is gonna look worse

so I'm going to go ahead and show you

three different easy hopefully exercises

that you can do at home to work on that

abdominal strength step lying down for

the first one on your back legs are

going to come up hands down and it's a

tiny little push up towards the ceiling

notice my legs aren't going backwards

I'm using those lower abdominal and

pelvic muscles to really lift up bring

my feet back down to the mat keeping

that neutral spine that happy position

for your back hands behind the head keep

that chin tucked really focus in

leading with the abdominal muscles and

then it's a tiny lift the other thing

you want to be very careful of is that

you're not flexing into the spine so you

don't want to lift too high and you want

to make sure that you're not pressing

your abdominal muscles out or as I call

it pooching okay you want to avoid that

and then the last one that you can do is

a plank preferably on the forearms

because that's going to target the

abdominal muscles more so than up on the

hands so pushing up so the back is flat

and go ahead and try to hold 30 seconds

a minute and does it okay if you can

only start with ten even and if that's

too much you go ahead and drop your

knees down onto the mat and if that's

too much start off on like a counter or

even the bed and that will be a little

bit easier so those are the main reasons

why we tend to gain a little bit more

weight in through that belly but there's

definitely stuff that can be done so

thank you so much for tuning in today if

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