Why visceral fat matters



Visceral Fat and the Menopause Journey

Let’s talk about something that many of us face on our journey through menopause…Visceral fat. 

As we age, our bodies undergo significant hormonal changes, and one of the most frustrating side effects is the stubborn belly fat also known  as visceral fat.

Visceral fat isn't just a cosmetic issue,  it’s a serious health concern. This hidden fat wraps around your internal organs and is linked to increased risks of heart disease, diabetes, and even breast cancer. Unlike the more familiar subcutaneous fat, which you can pinch, visceral fat is more dangerous because it produces inflammatory substances that can accelerate aging.

How to combat visceral fat

The best way to tell if you have visceral fat is to measure your waist. Your waist circumference is a good indicator of how much fat is deep inside your belly and  around your organs. Your risk of chronic disease is higher if your waist circumference is greater than  80cm, for females.

You can schedule a full hormone panel to rule out any underlying issues. This would help you fully understand your body’s current state OR you could try a body scan. Many menopausal experts, especially those with a background in nutrition, recommend a body scan. The scan provides detailed insights into your body composition, helping you to track progress and tailor your approach ( google body composition scans in your area to find a local body scan ).

Tailored exercise plan

One of the best investments you can make is in a personal trainer. A good PT will create a personalized exercise plan that incorporates a mix of cardio (1-2 times a week) and strength training (2-5 times a week). High-Intensity Interval Training (HIIT) is also great as well as reformer Pilates as another option. The key is building muscle,  more muscle means more fat burned. There are also plenty of apps out there that you use to  build a personalized plan like FitOn.

Intermittent fasting

Intermittent fasting has shown promise in reducing belly fat by limiting the times you eat, which can help decrease fat storage. I’m currently trying this method and will keep you updated on my progress. Not only can intermittent fasting help with fat loss, but recent studies also suggest it may protect your brian against dementia. Discover more about the benefits of intermittent fasting by watching Mark Mattson’s TED talk .

Diet

Eating  a healthy diet made up of lean proteins, whole grains, low-fat dairy, fruits and vegetables, fibre rich foods. Try to limit trans fats, refined sugars, sodium and processed packet foods. Low-carb diets such as the ketogenic (keto) diet can help reduce visceral fat by training your body to burn fat as fuel rather than carbs. If you are not getting enough protein try supplimenting with a powder. Also try a probiotic.

Avoid Alcohol as much as you can as alcohol can increase visceral fat stores and an increase in the storage capacity is NOT what we are after !

And lastly, staying as stress free as possible as the release of cortisol triggers a storage repose of visceral fat. 

Tackling your menopausal belly fat will take a multi pronged approach, I know because I am trying to reduce mine as we speak ! It's about understanding the changes your body is going through, assessing your health, and making smart lifestyle adjustments. With the right approach and effort you can manage and reduce visceral fat, setting yourself up for a healthier, happier  you.