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Before, during, and after menopause, your estrogen levels begin to wane and your metabolism slows, making it more difficult for you to lose weight, particularly around your middle.
By the time you hit menopause, your metabolism may be more than 20 percent slower than it was when you were younger, which means that any food you consume will take longer to convert into energy. Fat has flavor and makes our food taste good, so don’t eliminate it from your menopause diet altogether.
It’s not just what you eat on a menopause diet that counts, but also when you eat, Peeke says.
To attack belly fat and any other menopause weight gain, you’ll need to burn between 400 and 500 calories most days of the week from cardiovascular exercise such as walking briskly, jogging, bicycling, dancing, or swimming, Peeke says. Most women begin perimenopause (the period of two to 10 years before menopause) sometime after the fourth decade — which means you may start to experience menopause symptoms such as hot flashes, night sweats, and mood swings at this age.

The optimal menopause diet is heavy on fruits and vegetables, but light on sugars and fats. Any kind of physical activity is better than none at all, but if your body gets too accustomed to a routine, it won’t burn belly fat or any fat as efficiently as when you first started working out. This is because your weight distribution changes as you hit menopause, with the added pounds accumulating right around your middle. Also try to avoid mindlessly nibbling throughout the day or falling into the afternoon snack trap.
Fool it by doing something different every few months to keep menopause weight gain and other menopause symptoms under control. Ask your ob-gyn about medications you might take to help you control your menopause symptoms.

Your doctor will likely want to investigate whether your weight gain is indeed from menopause and not from some other health condition that needs treating as well. Pay attention to how much you eat, too — portions of even healthy foods can add up to unwanted menopause weight gain.

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