Your questions answered
Is it possible to lose fat without losing weight? I’m 5ft 5in tall and weigh 120lbs but postmenopause I have a band of fat between waist and hip. I hill walk twice a week, do a session each of circuits and yoga. What more do I need to do?
You can lose fat without losing weight, but postmenopause this is a little more challenging as women lose about 66% oestrogen and 50-60% testosterone. The oestrogen declines at a faster rate than the testosterone, encouraging body fat to be redistributed from the hips to the midsection, increasing blood pressure and cholesterol levels.
All these changes can put postmenopausal women at a higher risk of cardiovascular disease, so my advice is for your health as well as your middle. First look at your exercise in two ways: your structured exercise – your hill walk, yoga or circuit session – and your day-to-day activities. I suggest you add one more structured session, based on toning or resistance work, a week. If time is short, swap your yoga for a more physical style where you need to support your body weight. This will help you to maintain muscle mass and lose fat but not weight.
Increasing your day-to-day levels plays the greatest role in reducing your risk of cardiovascular disease. With respect to your midriff, 10 minutes a day reaps dividends – I do mine while waiting for my morning coffee to percolate. Complete three exercises: traditional ab curls to tone your upper torso, opposite hand to opposite knee to target waist, and cushion drops for the lower belly. For these, place a cushion between your knees, lifting your feet off the floor, knees over hips. Pull your tummy in and slowly lower your feet towards the floor and return to the start position. Build up to 20 of each, focusing on your technique.
· Joanna Hall is a fitness expert (joannahall.com).
· Send your exercise questions to: Weekend, 119 Farringdon Road, London EC1R 3ER ([email protected]).
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