Fighting the Beast – The War with Belly Fat, Part 1

It’s hard to know where to start but, after reading quite a few medically sound articles on menopause and belly fat, I realized one thing:  I need to keep it simple.  Fewer words, just facts.  Here goes…

Where did it come from?

Before, during and after menopause, your ability to produce estrogen begins to dramatically decrease, unless you are taking an estrogen supplement (which I did for ten years and had no problem with belly fat). The result is that your metabolism also gradually begins to slow down.  In fact, one source says that after the age of 30 (that’s early!) your metabolism rate can decrease by 1% each year.  Wow! That means mine has decreased by 22%! Ouch!  So, where does it all go? (The fat that we are having more trouble losing, that is).  You got it…your midsection.  And, the problem is not only that it is uncomfortable and your clothes don’t fit like they used to, but it is also very unhealthy!

The interesting thing that I have found is that often it takes us a while to figure it out.  Our clothes begin getting tighter and tighter and we don’t realize that it is no longer a matter of “I ate too much last week, so I will do more situps this week and it will go away” type of thing.  It is an unfortunate, sneaky, life changing beast.  Another problem is that it does not always come with a noticeable change in weight, the fat just “redistributes” and/or you just flat out gain a few pounds around the waist.  Then, one day, you wake up and OMG! you have this terribly uncomfortable and inconvenient doughnut around your waist.

Mine began to appear two years ago when I went off of the estrogen supplement, Premarin, after being on it for ten years following a total hysterectomy at age 40.  Suddenly, everything began to change! Unfortunately, by the time that I realized that it was not just a little weight gain but a major life change, it was too late and I am now in so deep that I MUST take action.

Possible Health Risk Factors:  an increased risk of

• heart disease
• diabetes
• some cancers (colorectal is a major one)
• even, early death

The Bottom Line:

We have to work harder and longer to prevent this spare tire or, for most of us, to make it go away.  You just have to ask yourself, “Am I worth it?”  Of course you are.  It is now time to invest in yourself!

Motivation:

• self worth
• feeling good
• being able to climb the stairs without thinking you are going to pass out
• seeing your children finish college, get married, and give you grandchildren
• enjoying your empty nest and retirement years with your spouse

These are the things that I think about.  I want them ALL.  Just yesterday, I was baffled at the fact that I can jog/walk a 5K fairly comfortably but it almost killed me to bring the groceries up the stairs.  Just little things like that.  When I sit, I feel so much discomfort in my midsection.  I hate it.  I really do.

The First Test:

Exactly how “round” is your midsection?  The easiest test is to measure your “doughnut”.  If it measures more than 35 inches (and 40 for a man), then Houston, you have a problem.  How do I make sure that I am measuring the right place?  Take a measuring tape (or a string, if you do not have a measuring tape*, see the tip at the bottom), and wrap it around your abdomen so that it is level with your belly button.  Do not tighten the measuring tape so that it even slightly cuts into your skin.

I exercise fairly regularly, but when I did this “test” last night, I was horrified.  I am a few inches over the 35 inch mark.  I can’t say that I am surprised, but I was jolted into reality.

THE PLAN:

Every day or every other day, I will post the next part of this series.  In the meantime, until we get further along in this series and I can give you more facts, here are some simple suggestions to get you started:

• Do SOMETHING for exercise at least 5 times a week.  Some of the best to begin with are: walking, swimming, bicycling, sit-ups, and jogging.  Try to exercise for at least 45 minutes each time. If you are just beginning, work your way up to it. You will be surprised how quickly you can comfortably increase your time.
• Become more conscious of what you eat.  Watch your portions.  For controlling portion sizes in general and as a quick start, I recommend Smart Ones meals, Lean Cuisines, etc. OR, if you are one of those wonderful women who cook, cut your portion sizes on your own.  Also, cut back on sugar, breads, and fats.  Try using Extra Virgin Olive Oil instead of butter or other oils in your cooking.
• Try not to eat after 5:00 or 6:00 pm.
• Do not sink into your favorite chair every evening and let the fat have a party!  Keep moving.  If you must sit, get up and move around from time to time.  Take a few trips up the stairs, walk to the mailbox and back, get up and dance (and hope no one is watching. lol).
• DRINK LOTS OF WATER.  You will understand, even more than the obvious, why this is important in my later posts.
• Eat more fruits and vegetables.
• Stay vertical!  Don’t sit around all day.  Get up and move.  Dance.  Walk in place while you are on the phone or watching TV.  Do sit-ups while you are watching TV.  BE CREATIVE but keep moving!
• Sign up for http://www.myfitnesspal.com online, on your phone, on your tablet, or on all three.  It is free and I have found that, once you learn to use it, it is one of the best  weight loss tools out there!!  I swear by it! It rquires a little exploration but is well worth it.  Also, see my earlier post,  http://midlifefrenzy.com/2014/04/24/how-to-maximize-the-use-of-myfitnesspal/.
• Check out my Pinterest Pages on Fitness:  http://midlifefrenzy.com/my-fitness-pins/

COMING SOON:

• Special workouts (including videos)
• Eating healthy
• How to know the right amount of calories to take in and how many to burn in order to lose weight.
• MOTIVATION
• websites

*if you used a string to measure your waste, use a ruler or yard stick to find the length of the string.  If you don’t have a ruler, you are in luck!  Did you know that a dollar bill (or a 10 or a 20) is right at 6 inches long?  Use the dollar to measure the string in 6 inch increments.