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

[AbsolutelyCreamCrackered]

Some background to issue:

I am 53 and in good health. I think I am menopausal because 4 years ago I had very serious peri-menopausal symptoms and I was given the mirena coil to shut down my cycle. Because of this, I don't know what is going on there.

4 months ago I set myself the challenge of doing 7 workouts a week. I have to do things like this, or I lack motivation. For 3 months (month 4 was mostly away) I mostly did;

Body pump x 2
Cardio - running/ cross fit x 2
yoga x 2
1 other from above or YIN Yoga is I was too tired and to stretch it all out.

4 months later and I am feeling a lot fitter. My legs, and arms have toned up and my boobs now are slightly more north than they were before. I tried to diet, lost 10 pounds, and then it refused to budge. I have noticed this as I get older. It doesn't want to come off. I now literally have zero cellulite on my legs, and I am looking more defined.

Now the main issue. I seem to have core strength, but of my god, I have no waist line. It is 29". I look pregnant. I have a massive layer of fat going all the way up to the bottom of my boobs. It is hideous. I am now box shaped.

I am passed ever having a flat stomach. I'd just like to lose a couple of inches of this fat so I go in a bit in the middle. It's horrible.

I'm now doing 6 work outs a week. I am doing more running than I was before. 5K twice a week, working up to 10K, 2 or 3 times a week.

I've worked so hard, but this stomach fat is making me depressed. I am sending clothes back because they don't fit round the middle.

Moving forward is there anything I can change in my fitness routine to have some impact on burning middle fat? My DH says we eat crap but we really don't. I eat healthily compared to most.

I think diet is key to loosing belly fat. It is usually the last fat to go and for me cutting out all upf and reducing starchy carbs was key. I also find less cardio and more strength training helps.

I've been reading up on cortisol and how that affects weight in women our age. A lot of cardio leads to increased cardio, which causes the body to hold on to belly fat.
What I've read is to do more weights/ less cardio.
Diet is more important than exercise though.

• increased cortisol not cardio

Have you tried Pilates? I do you tube pilates workout a few times a week the channel is called Move with Nicole, I'm not flexible at all but I find if I stick to a few of hers I like and I get to know the moves it gets easier, a little boring but at least I'm not struggling to work out the moves as it goes along. I also run 2-3 times a week usually 10k. If your running other workouts should be about strength. My usual routine is Tuesday long run sometimes 16k always at least 10. Weds 40-50 mins workout either 2x20 min move with Nicole workouts and 2x 10 min Chloe Ting abs or the other way around. Thursday another 40-50 min workout as before. Friday a run 10k or more Sunday a run 10k or more. I sometimes fit in a workout on Monday or Saturday especially if I haven't managed a run or workout in the week on another day.

Your exercise regime sounds good. Why does your husband say that you both eat "crap"?

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.

I wish my stomach was 29 mine is 40!

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

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

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 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.

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

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 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.

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.

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

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...

Thx everyone. I’ll look into this. I appreciate your feedback.

I’m not that concerned with my weight, and moving forward I can see that being fit, and strong is my main focus. I want to go into my 60’s and beyond, fit and strong.

I’d just like to get back to being a comfortable size 12. I’ve got a very flabby belly, back fat and 34FF boobs. They’re in the way when I bend over in yoga. 🙄

DH is a bit of a projector, as he’s always been podgy and he doesn’t like it. He berates what we eat, but I’m regularly told I eat healthily. I don’t eat junk. Maybe once a month. I don’t eat things like crisps, biscuits, chips, chocolate, ice creams. I eat loads of fruit, salad and veg. I think my portions are too big though.

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.

This
Plus high protein

I’d rather not take HRT. I don’t need it. The Mirena coil sorted me out. If I get any other meno symptoms I’ll take it, but I’ve none, yet.

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!

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

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.