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Best Exercises for Menopause Belly Fat (That Actually Work)

If you’ve noticed more weight gathering around your middle and thought “where has this come from?” you’re definitely not alone.

Menopause belly fat is one of the most common frustrations I hear from women over 40.

And I completely understand how disheartening it can feel,  especially when your body seems to be changing in ways you don’t recognise or feel in control of.

The good news? There are ways to reduce menopause belly fat, but they might look a little different to what you expect.

Why Menopause Belly Fat Happens

During menopause, hormonal changes, particularly a drop in oestrogen, can lead to:

• Increased fat storage around the stomach
• Reduced muscle mass
• Slower metabolism

This is why many women suddenly find that weight settles around their middle, even if their lifestyle hasn’t changed.

Let’s Clear One Thing Up First…

You can’t spot reduce fat.

No amount of crunches or ab exercises will specifically burn fat from your stomach.

But you can:

• Reduce overall body fat
• Strengthen your core
• Improve your shape and confidence

“But I Don’t Feel Comfortable in a Gym…”

Before we talk about exercises, I want to address something really important.

A lot of women I work with tell me:

• “I don’t feel confident going into a gym”
• “I’ve got bad knees”
• “I’ve never done things like push-ups or weights before”
• “Those exercises just aren’t for me”

And that’s completely okay.

You do not need to be doing heavy squats or intense gym workouts to start seeing results.

The best exercises for menopause belly fat are the ones you feel comfortable doing and can stick to consistently.

Best Exercises for Menopause Belly Fat (Beginner-Friendly)

1. Walking (One of the Most Effective Tools)

This is often overlooked, but walking is incredibly powerful.

It helps:

• Burn calories
• Reduce stress (which impacts belly fat)
• Improve overall health

Start with what feels manageable, even 20–30 minutes a day can make a difference.

2. Gentle Strength Training (At Your Level)

Strength training doesn’t have to mean lifting heavy weights in a gym.

You can start with:

• Sit-to-stands (from a chair)
• Wall push-ups
• Resistance band exercises
• Light dumbbells at home

These help build strength, support your metabolism, and improve fat loss, without feeling overwhelming.

3. Core Stability Exercises

Instead of traditional sit-ups, focus on exercises that support your core safely:

• Seated knee lifts
• Heel slides
• Gentle plank variations (on knees or elevated)

These help strengthen your core without putting pressure on your back or joints.

4. Low-Impact Cardio

If high-impact workouts feel too much, there are plenty of effective alternatives:

• Cycling
• Swimming
• Cross trainer
• Brisk walking

These are much kinder on your joints while still supporting fat loss.

5. Movement That You Enjoy

This is one of the most important (and often forgotten) points.

The best exercise is the one you’ll actually do.

That might be:

• Dancing
• Pilates
• Yoga
• Home workouts

Consistency always beats intensity.

What to Avoid

One of the biggest mistakes I see is women trying to do too much, too quickly.

Things to avoid:

• Overtraining
• Jumping into intense workouts too soon
• Following extreme fitness plans
• Doing exercises that feel uncomfortable or intimidating

This can increase stress on the body, which can actually make menopause belly fat worse.

It’s Not Just About Exercise

Reducing menopause belly fat isn’t just about workouts.

You also need to support your body with:

• Good nutrition
• Quality sleep
• Stress management

All of these play a huge role in how your body stores fat.

The best exercises for menopause belly fat aren’t about pushing yourself to extremes.

They’re about finding a routine that works for your body, your lifestyle, and your confidence level.

Start where you are. Build gradually. Stay consistent.

That’s where real change happens.

Ready for Support?

If you’re not sure where to start, or you feel stuck trying to figure it out on your own — I can help.

I specialise in helping women over 40 build strength, lose weight, and feel confident again, in a way that feels achievable and sustainable.

👉 Explore my menopause coaching programmes
👉 Book a free consultation

by Rita

MET Calculator – What is a MET?

Are you tired of feeling like your workouts are not producing the results you want? Are you looking for a way to maximise your efforts and achieve your fitness goals faster? Look no further than the MET calculator. 

This powerful tool can help you measure the intensity of your workouts and adjust them accordingly, allowing you to burn more calories and build more muscle in less time. But where do you start if you're new to the world of MET? In this beginner's guide, we'll explain everything you need to know about using the MET calculator, from how it works to how to incorporate it into your fitness routine. 

With this valuable information, you'll be well on your way to achieving the body you've always dreamed of. So, let's dive in and discover the secrets of maximising your workout with MET!

What is the MET Calculator

To determine the intensity of physical activity, a MET calculator is often used. It can help you determine how many calories you burn during exercise and how much time you spent working out.

The MET is an acronym for metabolic equivalent, which is a unit of measurement that describes how much energy it takes to perform various activities.

The MET calculator uses this measurement to calculate how many calories you burn while performing specific activities. It also measures the intensity of your workout by evaluating your heart rate and oxygen consumption.

How to Calculate MET

MET stands for Metabolic Equivalent of Task and is a value that tells you how much oxygen you use per minute when you do a given activity. The higher the MET value, the more energy-demanding an activity is. The MET level of an activity can be determined by multiplying your body weight in kilograms by the intensity level of your activity and then dividing by 3.5. 

Scientifically, Your muscles' cells use oxygen to help produce the energy required to move them. Per kilogram (kg) of body weight per minute, 3.5 millilitres of oxygen are consumed to equal one MET.

For example, if you weigh 70 kg (154 lbs) and bike at an intensity level of 7 on a scale from 1 to 10, your MET value would be:

MET Value = [(70 x 7) / 3.5] = [49 x 7 / 3.5] = [2157 / 3.5] = 696

If you’re having trouble computing the MET, click here to access our free and easy calculator. All you need to do is to input values and we generate results for you!

Factors that Affect MET

The effect of METs on the body is dependent on several factors, including the person's gender, age and health conditions. For example, older people tend to have a lower level of physical activity than younger people, so they may need to spend more time doing low-intensity activities to achieve the same health benefits as younger people.

The following are some factors that affect MET values:

1. Body size: The larger your body, the more energy you need to maintain your body temperature. People who weigh more have higher MET values than those who weigh less because they burn more energy while performing physical activities compared to lighter individuals with similar levels of exertion.

2. Body fat: Body fat is an insulator, so the fatter you are, the harder it is for your body to lose heat.

3. Age: Because children have a higher ratio of surface area to body mass than adults, they lose heat faster and need more calories to maintain their body temperature. The MET value decreases with age. For example, if a 30-year-old man takes up jogging for 20 minutes three times per week at an intensity of six METs, he will burn about 450 calories in an hour. However, if he does this activity at 70, he will only burn about 200 calories in an hour due to decreased muscle mass and a slower metabolism.

4. Gender: Men tend to have more muscle mass than women do, so they may burn more calories but not necessarily more METs (if they are doing the same activity). Women tend to have more body fat than men do, which means that activities like walking will use fewer METs for them than men of equal weight but less muscle mass.

Using MET to Achieve Your Fitness Goals

Incorporating the MET system into your fitness tracking can help you get a better grasp of how hard you’re working, and it can help you make sure that you’re not overdoing it. It’s also useful for determining whether or not you need to go to the gym after work or if you can just settle for a brisk walk.

In terms of food choice, knowing your METs will help you better understand how many calories you're burning. You can then use this information to increase or decrease your calorie intake. For example, if you're trying to lose weight and want to eat more protein, but you don't know how many grams of protein a person needs per day, simply look up the MET value for foods that contain protein. This will give you an idea of how much energy (calories) is required for your body to process that food.

MET measures both energy expenditure and oxygen consumption and is commonly used as an indicator of health status. For example, if someone has heart disease or diabetes and needs to lose weight, they may need to exercise at higher levels in order to achieve lower BMIs. In this context, it's important not only to use the right amount of exercise based on your fitness level but also to make sure that you're getting enough sleep and keeping active throughout the day by engaging in activities like walking or vacuuming instead of sitting around watching TV all day long!

Conclusion

To sum up, the benefits of setting your MET as a baseline for your goals is that you will be able to measure your rate of weight loss/gain accurately and you will have a better understanding of where you are by focusing on average MET values for each meal and food. And if you're just leading an overall healthier lifestyle, it's a great way to get some extraordinary insight into what's happening in your body when you engage in different activities. Whether you are looking to lose weight or simply lead a healthier life, tracking your calorie burn through MET is a helpful tool.

If you're serious about the data and have a good idea of what your body is telling you, then I'm sure you'll be able to achieve better results for your health. Book a call today if you need help in achieving your fitness goals. 

by Rita

NATURAL ARTHRITIS REMEDY TO REDUCE INFLAMMATION

Arthritis, whether it is osteoarthritis, rheumatoid arthritis, or gout, have the common symptoms of inflammation of one or more joints. This is accompanied by pain, swelling and sometimes joint deformity. Traditionally, with herbal medicine, anti-inflammatory herbs such as black cohosh, feverfew, yucca and wild yam were recommended. And a naturopath might prescribe vitamins like vitamin A, the B complex, vitamin C, and vitamin E. Plus a host of minerals like chelated zinc, chelated calcium and magnesium, copper salicylate, selenium and bromelain. And supplements like evening primrose and fish oils, glucosamine, and superoxide dismutase, which is found in good quality dehydrated (but not juiced) green barley powder.

But scientists have found some very effective anti-inflammatory agents in our own kitchen that can be used as an arthritis remedy. Some of them, like ginger, can be bought as a supplement. And due to ginger's strong taste, this might be a preferable way of taking it to get the quantities you need for a significant anti-inflammatory effect. But others, like olive oil, can easily be integrated into the daily diet. Cinnamon is not commonly used as a supplement here, but in India it has a rich traditional use and may be available as part of an Ayurvedic supplement.

GINGER

One of the active constituents in ginger is a phenolic compound known as gingerols. These have been found to have a strong anti-inflammatory effect. In a study reported in the Osteoarthritis and Cartilage Journal, the participants who took the ginger compound had significantly less pain during movement than those who took the placebo. This study followed 29 people over 12 months, and also found that swelling in the knees was also reduced. 

However, if you are taking blood thinning medication like warfarin, you may need to be careful about the amount of ginger you take, as ginger can thin the blood also. (Australian Healthy Food)

CINNAMON

This rather delicious spice has a number of health benefits. Specific to inflammation and arthritis, cinnamon can help inhibit the release of inflammatory fatty acids. (Australian Healthy Food)

YELLOW AND ORANGE FRUIT AND VEG

Some of the carotenoids in yellow and orange fruit and vegetables help reduce inflammation. Carotenoids are what gives these vegetables and fruit their color. (Australian Healthy Food)

OLIVE OIL

Extra virgin olive oil acts similar to the anti-inflammatory drug ibuprofen, though it doesn't have the immediate pain relieving effects that ibuprofen does. But a compound found in extra virgin olive oil, called oleocanthal has been found to inhibit the COX enzymes like ibuprofen, in what researchers describe as a 'dose dependant' manner. This research was originally reported in the September, 2005 issue of Nature magazine by Paul Breslin and his associates from Monell Chemical Senses Center. He describes oleocanthal as a natural anti-inflammatory compound that is potentially as strong as ibuprofen. He suggests that taken over the long term, it will have the same potential benefits that long term use of ibuprofen does. Their results found that taking 50 grams of extra virgin olive oil is equal to approximately 10% of the dosage of ibuprofen recommended for pain relief for adults. Olive oil also has a host of other benefits, including a heart-protective effect.

Interestingly, scientists have also found that a diet high in refined grains, sugary soft drinks, processed meat and even diet soft drinks can encourage both inflammation and type 2 diabetes.

by Rita

WHAT'S ALL THE FUSS ABOUT OMEGA 3 FISH OILS ANYWAY?

Question: What’s all the fuss about Omega 3 fish oils? What do they do for my body? Why are Omega 3 fatty acids good?

Answer: Omega 3 fish oils are a substance that can be found in the bodies of fish. However, eating fresh fish is no longer being done enough to get all the essential fats we need. The mercury levels that are prevalent in some fish these days can be very detrimental to your health. However, companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly, which are known as DHA and EPA. 

These fatty acids have been linked to helping prevent heart disease, cancer, and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression, schizophrenia, memory loss, and an increased chance of being stricken with Alzheimer’s disease. Therefore, the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your life for the better. 

The American Heart Association recommends the use of fish oils to help your heart's performance as long as you keep your dosage under 3 grams per day, suggesting an amount roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks, strokes, and even death.

Also, research has shown that fish oils, and omega-3 supplements, can help decrease the risk of arrhythmias, reduce triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even slightly lower blood pressure! With all these facts, there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health.

Love, The Coach x

by Rita

10 WAYS TO SNEAK EXTRA FRUIT AND VEG INTO YOUR FAMILY’S DIET

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food, rather than eating fruit and vegetables. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.

1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work. To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast. 
2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal. 
3. Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread. 
4. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad. 
5. Let them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went. 
6. Try this for dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit. 
7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack). 
8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store. 
9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold. 
10. Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they lose a turn and Mom gets to pick. 

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.

Here is another tip:

Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

Love, The Coach x

by Rita

12 Hour Endurance Race In Aid Of British Heart Foundation

I am running a 12 hour endurance race as part of the Suffolk Trail Fest on Saturday 15th - Sunday 16th June. I will be starting my run at Midnight, going non-stop for 12 hours until noon on the Sunday. 

Obviously, my friends and family will be there enjoying the campsite, street food, drink stalls and live music...cheering me on in spirit whilst they keep theirs up with copious amounts of food and beer. 

I am running in aid of British Heart Foundation. Heart disease is the no. 1 cause of death in the UK and USA, with over 40% of all deaths resulting from a dodgy ticker. As you know I have two small boys, Charlie and George, and guess what...the precursors of heart disease start infecting the arteries from the age of 3! Yes 3 years old! I want my boys to have a healthy future and I want the same for every other man, woman and child out there.

I will keep you updated with weekly posts about my training and photo updates.

Please support the cause by donating now on my website Event Page and help me stop heartbreak forever!

by Rita

TOP TIPS TO MAINTAIN AN ACTIVE LIFESTYLE

You've heard about the benefits of living an active life but do you really know how to do it? Whether you're sitting at home doing the ice cream cone crawl or getting out for a run, maintaining an active lifestyle can seem like a big commitment. But with some planning and consistency, it's a lot easier than you might think.

If you're looking to maintain an active lifestyle, here are some tips:

When it comes to maintaining a healthy lifestyle, there's no one-size-fits-all solution. But following a routine can help you stay on track and motivated.

A routine is important for two main reasons. First, it allows us to organise our time and make sure that we are spending our time in the most productive way possible. Second, it can help us to develop some habits that we can rely on and stick to.

When we have a routine, it becomes easier to stick to the goals that we have set for ourselves. This is because we know what to expect, and we have a plan for how to achieve our goals. If we don’t have a routine, it can be difficult to know what to do next. We may feel like we are spinning our wheels and not making any progress. This can be frustrating and lead to feeling discouraged.

I've found that sticking to a routine is the key to staying motivated and on track. When I know what my schedule looks like, it's easier for me to stay focused and avoid temptation.

I usually exercise first thing in the morning and again at night. I also make sure to take regular breaks and rest during the day. This helps me stay motivated and avoid feeling overwhelmed.

Sticking to a routine can be tough, but it's worth it when you see the progress you make. If you find that you're struggling to stick to your routine, don't be discouraged. There are many different ways to maintain a healthy lifestyle and find what works best for you. Just keep trying and you'll be on your way to a healthier you in no time.

Not all activities need to be athletic in order to be productive and fun. Find something you can get into that will challenge you and give you a sense of accomplishment.

Do you have a sport you enjoy? Maybe you’re a great hockey player or a talented runner. Whatever your sport of choice, there are many reasons to enjoy it. Physical activity can be a great way to get your heart rate up, release endorphins, and build muscle. It can also be a fun way to socialize with friends or a way to challenge yourself.

While there are plenty of sports out there to enjoy, make sure to find the one that’s right for you. If you’re new to a sport, be sure to watch some instructional videos online, or find a coach who can teach you the basics. And if you’re already an experienced athlete, don’t forget to share your favourite sport with your friends!

Eating healthy foods is not only good for your body, but it can also help you maintain your energy levels throughout the day and help you stay healthy overall.

When you eat healthy foods, your body gets the nutrients it needs to function properly. This can help you stay alert and focused throughout the day, which is important when you have a busy schedule.

When you make healthy eating a priority, you can ensure that you are getting the proteins, carbohydrates, and vitamins that your body needs to stay healthy. There are many different types of healthy foods out there, so it is important to find something that you enjoy and that will fit into your lifestyle.

Some of the best healthy foods to eat include fruits and vegetables, whole grains, and lean protein sources. When you make these foods a part of your diet, you will be able to feel happier and more energetic.

If you find yourself getting tired or overwhelmed, take a break. Maybe take a walk around the block, or take a nap. Giving your body and mind a break will help you stay refreshed and energized for the next round of activity.

It’s no secret that taking regular breaks is important for both your physical and mental health. While it might seem like a waste of time to take a break when you’re busy, taking a break can actually help you to work smarter and not harder.

Here are four ways taking a break can help you:

a. It relieves stress.

When you’re stressed, it’s hard to focus and think clearly. Taking a break can help you to relax and clear your head, which will allow you to be more productive when you return to work.

b. It improves your mood.

When you take a break, you’re more likely to feel elated and happy. Taking time for yourself every once in a while can help to boost your mood and improve your overall outlook on life.

c. It helps you to concentrate.

When you’re working on a task that’s difficult or requires a lot of concentration, taking a break can help you to refocus and stay on task.

d. It reduces your vulnerability to burnout.

If you’re constantly working long hours without any breaks, you’re more likely to experience burnout. Taking regular breaks can help to prevent this from happening and allow you to stay productive over a longer period of time.

Sticking to a routine can be a helpful way to stay on track and maintain a healthy lifestyle. A routine helps us to organise our time and make sure that we are spending our time in the most productive way possible. Additionally, it can help us to develop some habits that we can rely on and stick to. If we don't have a routine, it can be difficult to know what to do next. However, sticking to a routine can be a helpful way to stay motivated and on track.

by Rita