Stomach fat - getting me down, how can I adjust exercise to burn?

It's my job but hey ho. You literally cannot target fat loss. Scientifically it's been proven, as for all this liver, kidney, eat at a certain time, only between these hours, cut out certain food groups. It's all shit.

Do minimal cardio to get your heart rate up and then do weights (4 x a week until you're sweaty and your breath is laboured) eat a healthy balanced diet, things you like but try to avoid ultra processed crap and eat 3 sensible fillings meals a day with healthy snacks in between to stop you teaching for crap when you're hungry. It's a lifestyle change, obviously you can have the odd treat but not everyday.

Cut the carbs. It cleans out all the fat around your liver and kidneys first.

Lol. Who actually believes this crap?

It'll be your diet rather than the wrong type of exercise, because you're doing plenty. I would say that you should have some rest days in there though.

You need to reduce sugar (lots of fruit is high in sugar), yes reduce portion sizes and reduce other carbs too. This will work if you stick to it.

That’s clearly not true though. Anyone who has gained or lost weight knows this. Who gets an “even” spread of fat?

Your fat comes and goes from specific area in specific ways and the fat round your middle is internal fat and well as external. Cut the carbs. It cleans out all the fat around your liver and kidneys first.

I have tried reducing bread from four slices to three daily but I get hungry and it makes no difference. A friend suggested to give up bread altogether from menopause but that is too extreme for me.

if I won the lottery I would walk two hours a day o h well.

I dont think weight lifting targets belly fat, but its less stressful to the body than cardio so helps with cortisol control, which is linked to belly fat increase. Pilates, walking, steady swimming etc would all be the same.

Agree with @ThePoshUns !
Try weights and walking and healthy eating no restriction dieting x

I’m in a similar place to you. I think it really depends on what you want from your body. I love running, and know that it’s an investment in my “old lady body”. I think comments like “cardio is useless” and “cut out carbs” are very focused on your tummy question, but may not be helpful from a holistic perspective on what you’re trying to achieve.

It is annoying to have belly fat, but I’d rather have belly fat and be fuelled to run 10 miles!

This
Plus high protein

Cut out carbs, seriously, it whittles your waist down like nothing else. I lost 12” off my waist in about 4 months and can I just point out, I’m delighted with my 29” waist now!!!

I did very strict keto, under 10-15g carbs a day.

Where is the science behind "lifting weights helps metabolise belly fat"? It sounds like a clickbait ad. I lift by the way, and am a huge advocate for weightlifting for women but I don't think it's got a magic belly fat vanishing wand...

You can't exercise away fat from specific areas. The advice above about weights and adjusting diet is good.

Also what might help is the 16:8 pattern of eating. You eat within an 8 hour window and give your digestion a 16 hour break. You can supplement this every now and again by a longer fast of 24 to 48 hours, maybe once a month.

You’re probably doing too much cardio work. Get into proper barbell weightlifting. Learn how to do the two major compound lifted - deadlift and squat- and get on a proper programme of progressive overload.

And check your diet. Sadly you can’t out train a bad diet. You should prioritise protein and vegetables.

You need a low carb diet, hrt and a good weight training program. The cardio is useless apart from making you fitter from an aerobic point of view.

I think sadly one of the features of peri meno is thickening of the waist so you are fighting nature here.
Your exercise routine sounds good and I'd say there's no additional exercise you can do for belly fat if you have the core strength then you've got the muscles now, they're just under fat.
Looking at what you eat is the only option if you are determined to shift some of it. Have you looked at time restricted eating? I recommend Mindy Pelz Fast like a girl l, she's done a good podcast with Rangan Chatterjee which is free and covered the basics of her approach which basically is to do different types of TRE/fasting depending on cycle.

You cannot spot reduce fat. Nor ‘target’ it with exercise. Unfortunately menopausal women tend to store more fat on their stomach area. Women in general do. But during the menopause women have a redistribution of fat which tends to land there.
Diet is really the only thing you can do to get rid of it. But If you are already lean elsewhere you may find it doesn’t look good aesthetically ie less fat in your face makes you look older.
Sometimes we have to appreciate our bodies for what they can do and not what they look like. Being healthy, fit and strong as you age will serve you much better than being skinny

You can't shift stomach fat, fat goes from all over and it's impossible to target fat in one particular area. You can tone your stomach which will make a difference but the secret is diet first to reduce fat from everywhere and then a routine be it Pilates or weights to tone. Weight lifting with an ab section at the end would be the easiest way.

Ignore this waffle. As mentioned above, substitute some of the considerable cardio you are doing with weight work instead, and focus on your nutrition - what's actually prompting the comment about eating "crap?"

You need to lift weights. It will help with your metabolism and general fatloss.

Low carb diet, optimize hrt and start lifting weights, lifting weights will help metabolize belly fat.

I wish my stomach was 29 mine is 40!

I am thin but if I ever gain weight it goes straight to my middle. The only thing that shifts it for me is periodic fasting. I usually do 18:6 during the week and 16:8 at weekends. It takes all the bloating away along with the stubborn fat. You already exercise enough, so I think this is just down to diet.