To get rid of menopause belly, combine a nutrient-rich diet (lean protein, whole grains, healthy fats, plenty of produce) with regular exercise (cardio + strength training + core work like yoga/Pilates), prioritize 7+ hours of quality sleep, manage stress (cortisol), and limit sugar and alcohol, focusing on sustainable, balanced lifestyle changes for fat loss and muscle gain.
Eat a healthy diet.
Focusing on plant-based foods, such as fruits, vegetables and whole grains. Choosing lean sources of protein, such as fish and low-fat dairy products. Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.
“Research tells us that the number one reason for increased belly fat is a decrease in physical activity, but for women in the menopause transition, there are almost always other factors at play, including hormonal changes, stress levels, dysfunctional sleep patterns and some medications.” Marino explains why abdominal ...
Processed Foods and Meats
Processed foods typically contain elevated levels of sodium and unhealthy fats, contributing to water retention and bloating. Such effects can exacerbate the issue of abdominal bloating commonly experienced during menopause, popularly referred to as the 'menopause belly'.
When will menopausal weight gain stop? The number on the scale won't keep going up and up. It does stabilize. But in perimenopause and those initial few years after the final menstrual cycle, we see the most pronounced amount of weight gain, which can have serious implications to health and overall wellbeing.
The best supplements for menopause belly fat target hormonal imbalance, inflammation, and insulin resistance — the three root causes of “meno belly.” Top choices include omega-3 fatty acids to reduce inflammation, magnesium glycinate for cortisol and sleep support, berberine to improve insulin sensitivity, and ...
The basic premise for both diets is eat foods rich in monounsaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocados, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
6 Foods and Drinks to Avoid If You Want to Lose Belly Fat
A hormonal belly typically appears as accumulated fat around your waist, typically towards your lower waist. There are a few tell-tale signs that this excess weight is due to hormonal causes: You're only gaining weight around your abdomen. Women typically gain weight on their butts, hips and thighs.
Herbal teas containing spearmint, red clover, and chasteberry help balance hormones and reduce menopausal symptoms. Coconut water replenishes electrolytes lost during hot flashes and maintains proper hydration levels. Green tea offers antioxidants and mild caffeine while supporting energy levels during menopause.
Prior to perimenopause, estrogen deposits fat in your thighs, hips and buttocks. During and after menopause, the drop in estrogen leads to an overall increase in total body fat, but now, more so in your mid-section.
How to stop menopause bloating
Research has shown that HRT can help reduce how much belly fat you build up (a side effect of the drop in estrogen), but the way it helps you lose weight is often indirect by improving your sleep, mood, and joint pain.
Exercise is an essential component of weight loss after 50. A combination of strength training and aerobic exercises can help combat the natural muscle loss and slower metabolism that come with age. Strength Training: As muscle mass declines with age, it's important to incorporate strength training into your routine.
After menopause, fat accumulates around the abdomen (the “apple” shape)⁴. This isn't random - it's your body responding to anticipated hormonal signals. This shift from subcutaneous fat (under the skin) to visceral fat (around organs) is what creates the “menopause belly” or “menopot” that so many women describe.
To get rid of cortisol belly fat naturally, you need to lower stress through meditation, adequate sleep (7-8 hrs), and gentle exercise (walking, yoga), while adopting a balanced diet rich in protein, fiber, healthy fats, and water, and limiting sugar, processed foods, caffeine, and alcohol to regulate cortisol levels and promote fat loss in the midsection. Consistency in these lifestyle changes, combining stress reduction with strength training and movement, is key for long-term results, says Midi Health.
Getting rid of belly fat during menopause can be challenging, requiring changes to diet, exercise, and lifestyle. While it can be harder to lose belly fat during menopause due to hormonal changes and metabolic shifts, it is not impossible.
Equally unfortunate is the fact that cortisol belly doesn't have a specific appearance, despite what countless infographics on the internet will tell you. Cortisol belly simply looks like abdominal fat, and there is no way to identify it by appearance.
Hot flashes, flushes, and night sweats are the most common symptoms of low estrogen. At times, blood rushes to your skin's surface. This can give you a feeling of warmth (hot flash). Your face may look flushed.
The only way to lose fat around your middle is to lose overall fat from your body. You can do this by being more active and eating healthy foods. The reason you lose fat when you move more and eat less energy (calories) is because your body uses up more calories than it has creating what's called a 'calorie deficit'.
What Foods to Avoid
By day 14, most people feel sharper, lighter, and more energetic than they did eating bread daily. The results are real and measurable. Weight loss of 2 to 4 kilograms, stable blood sugar, reduced bloating, and consistent energy throughout the day.
What to eat if you're hungry before bed and don't want to gain weight
An abdominoplasty or tummy tuck procedure will often be the best method for removing a hanging belly. This is a surgical procedure performed under general anaesthetic. The procedure will remove both excess fat and skin from the abdomen creating a flatter stomach.
Foods rich in protein, like lean meats, eggs and legumes, as well as fiber-rich foods, such as fruits, vegetables and whole grains, can help boost your metabolism.