Menopause can be a challenging period for many women, bringing with it a variety of symptoms that can impact their quality of life. One of the most common concerns is the development of menopause belly fat.
I frequently hear from women who share that they were managing well until menopause, and then, seemingly out of nowhere, they began to accumulate fat around their abdomen, even without any changes to their usual habits.
The likely culprit behind this unexpected weight gain is a decrease in estrogen levels, which appears to play a significant role.
I will consistently advise incorporating a regular exercise routine and adopting a clean eating plan to help manage the majority of menopausal symptoms. While it’s not possible to completely avoid these symptoms, there are numerous strategies you can employ to keep them under control.
Instead of feeling overwhelmed, I encourage you to try my proven strategies outlined below! These 19 ideas and habits can assist you in preventing menopause belly fat from dominating your midsection.
1. Start Your Day With ACV or Lemon Water
An easy way to jump-start your body’s natural detoxification process each morning is by drinking a glass of water with either lemon or apple cider vinegar.
The acetic acid present in vinegar has been shown to support the stomach by aiding digestion and promoting healthy gut bacteria. By supporting your gut health, you can help your body eliminate toxins, which is a crucial first step towards feeling better.
Beyond digestive support, there are numerous other benefits to adding apple cider vinegar or lemon to your water!
Simply add one or two tablespoons of apple cider vinegar, or slice a lemon and squeeze its juice into your water. The added hydration will also contribute to a feeling of fullness early in the day.
2. Add Strength Training To Your Workouts
Many women prioritize cardiovascular exercise but overlook the importance of incorporating strength training into their routines.
As we age, our muscle mass naturally declines if we don’t engage in some form of muscle-strengthening activity. After the age of 35, you can expect to lose approximately half a pound to a pound of muscle mass each year if you are not actively working to replace it. This muscle loss can lead to a slower metabolism, increased aches and pains, and the appearance of belly fat.
Integrating resistance training into your routine will help your metabolism function as efficiently as possible. The more muscle you have, the faster your metabolism will be, making weight management easier.
Need motivation? Consider this: muscle burns seven times more calories than fat. Muscle is essential for longevity and overall good health.
If you believe it’s too late to build strength, think again! This is arguably the most crucial piece of advice.
To enhance your quality of life, body composition, mental well-being, and confidence as you age, begin strength training.
Strength training can help address weight gain issues by:
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Building lean muscle mass
I recommend incorporating a full-bodyweight workout several times a week. You can find more information about the significance of strength training for women and some of my favorite exercises in our Strength Training for Women Over 50 Guide.
3. Cut Back On Added Sugars
Added sugars are prevalent in most processed foods, beverages, and snacks. These empty calories can contribute to weight gain and elevate the risk of chronic diseases.
In simple terms, excessive added sugar is detrimental, especially if your goal is to eliminate menopause belly fat.
Begin by removing all sugary drinks and sodas from your diet. Then, focus on limiting your consumption of sugary foods like cakes, cookies, and ice cream to special occasions.
Natural sugar, such as that found in fruit, is not a concern because it is accompanied by fiber. When you consume fiber along with natural sugar, your body processes it more slowly. Additionally, real fruit contains other beneficial nutrients.
It’s the rapid spikes and subsequent crashes in blood sugar caused by artificial and added sugars that are hard on your body. They trigger an insulin surge, and excessive insulin can lead to the storage of excess blood sugar as belly fat. Try tracking your added sugar intake and see where you stand. The recommended daily maximum for added sugar is 24 grams.
I’ve written a comprehensive guide on how to quit sugar because many individuals struggle with this same issue!
4. Eat Smaller Meals More Often
Another effective strategy for managing your blood sugar levels and belly fat is to consume smaller meals more frequently throughout the day.
Overeating can cause spikes in insulin and blood sugar, placing stress on your body. Conversely, waiting too long between meals can lead to blood sugar crashes. This is detrimental to your metabolism and can make losing that extra belly fat even more challenging.
Support your metabolism by eating smaller meals more frequently instead of relying on two or three large meals per day. This approach will help you feel satisfied and reduce the temptation to overeat at your next meal.
5. Strengthen Your Core
It’s not possible to target fat loss in specific areas of the body. You need to lose overall body fat first through a combination of cardio, strength training, and clean eating. However, once you begin to lose body fat, you can focus on strengthening your abdominal muscles.
Some of my preferred individual core exercises include:
6. Minimize Stress
The emotional impact of menopause can lead to increased levels of stress hormones, which can ultimately contribute to weight gain. Finding effective ways to manage stress can help lower cortisol levels in the body, resulting in less belly fat.
Some popular stress-reduction techniques include:
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Journaling: Writing down your thoughts can help you identify your motivations and release nagging feelings.
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Walking: Learn about the benefits of walking for weight loss or consider purchasing a treadmill walking pad to incorporate more physical activity into your workday.
Whatever activities bring you a sense of calm, make more time for them. It’s not only beneficial for your mental well-being but also for your body (and reducing belly fat!).
7. Stop the Binge Eating
It’s tempting to cope with fluctuating hormones through unhealthy eating habits. Shifting emotions can make that late-night craving for ice cream even more appealing than usual.
Trying to lose extra weight during menopause doesn’t mean you have to deprive yourself entirely, but it’s important to be mindful of when you feel the urge to binge on junk food and try to manage your emotions in healthier ways.
Pay close attention to subtle habits, such as:
All of these unhealthy eating patterns can lead to eating when you’re not actually hungry and, consequently, to weight gain. Focusing on incorporating healthy fats into your diet for weight loss will help you feel fuller and reduce cravings.
Try to connect with your body and become aware of whether you are truly hungry. If not, try distracting yourself or engaging in self-care activities other than eating.
That being said, if snacking is your weakness, at least opt for healthy choices! Healthy fats will keep you feeling satisfied for longer compared to processed foods that claim to be low in calories.
Consider these “healthier” alternatives to your usual unhealthy snacks:
8. Get More Sleep Every Night
Poor sleep quality is a common issue during menopause, and obtaining sufficient and restful sleep is crucial for overall well-being and effective weight management.
Similar to the advice on minimizing stress, this is likely something you already know: aim for 7-8 hours of sleep per night.
Insufficient sleep can disrupt the balance of two key hunger hormones in your body, leptin and ghrelin. Imbalances in these hormones can lead to increased fat storage and more frequent cravings for sugary and salty foods.
Here are a few strategies to help you get enough sleep:
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Stick to a regular sleep schedule.
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Use sleep aids like eye masks or earplugs.
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Create a sleep-friendly environment.
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Consider taking a magnesium or melatonin supplement.
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Reduce screen time before bed.
Prioritize sleep for your mental health as well as your weight. Sleep is so vital that we’ve created an entire guide with science-backed tips for improving sleep quality.
9. Do HIIT Exercises
Exercise is fundamental for achieving long-term weight loss success. It not only burns calories but also helps build muscle, which can boost your metabolism and prevent obesity.
Here are the benefits of incorporating HIIT exercise during menopause.
High-Intensity Interval Training (HIIT) is an excellent form of exercise that involves alternating periods of intense activity with brief recovery periods. It’s an efficient way to burn more calories in less time. Don’t be intimidated by HIIT workouts; while they involve pushing yourself, they can still be low-impact.
This differs from steady-state aerobic cardio like walking, jogging, or using the elliptical because the intervals can rapidly elevate your heart rate and add variety to your workouts.
Regardless of the type of cardio you choose, I recommend aiming for 150 minutes of moderate-intensity, heart-pumping exercise each week.
10. Stand More Often
Finding opportunities to stand throughout the day, in addition to regular exercise, can help combat menopausal belly fat. Small adjustments to your daily routine can contribute to a more active overall lifestyle.
Taking frequent walking breaks, standing during phone calls, or doing household chores are all excellent examples.
One of my favorite ways to incorporate more standing into my day is by using my walking pad. Even though I exercise regularly, my work involves sitting at my computer for extended periods, which can make my body and back feel stiff!
Instead, I work while walking slowly (at 1 mph) on my walking pad. I’m quite enthusiastic about it!
This allows me to keep my body gently moving for long durations when I would otherwise be sitting still. You might be surprised by the impact even low levels of aerobic exercise can have.
Maintaining a routine with consistent movement, no matter how small, will help combat menopausal belly fat.
11. Increase Your Protein Intake
Protein is essential for building and maintaining muscle mass, which becomes increasingly important during menopause. As we age, we naturally lose muscle mass, which can slow down our metabolism and contribute to weight gain.
By increasing your protein intake as you age, you can help preserve and build lean muscle mass.
Good sources of protein include:
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Lean meats (chicken, turkey, fish)
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Dairy products (milk, yogurt, cheese)
You can also supplement your natural diet with protein powders for additional nutritional support.
12. Find an Exercise Group or Friend
One of the biggest challenges with exercise is often maintaining consistency. I recommend finding an exercise buddy or fitness group to help you stay accountable.
Whether it’s a neighbor, a close friend across the country (thank goodness for virtual workout partners!), or a fitness class that you enjoy, find a situation that motivates you.
Having someone to hold you accountable and something to look forward to will improve your consistency, leading to better and faster weight loss results!
13. Decrease Alcohol Intake
While an occasional glass of wine or beer is generally fine, excessive alcohol consumption can lead to weight gain. Alcohol provides no nutritional value and is typically high in sugar and calories.
Not exactly what you’re aiming for when you’re trying to manage your waistline!
While alcoholic beverages can often feel enjoyable and relaxing in social settings, you can have just as much fun with a healthy mocktail or sparkling water with added flavor.
Reducing your alcohol intake can have a significant impact on menopause belly fat. If you do consume alcohol, I recommend doing so in moderation.
14. Skip Crash Diets
Crash diets or fad diets might lead to short-term weight loss, but they are not sustainable and can actually result in weight gain in the long run.
As a personal trainer, the only “diet” I will ever recommend is a healthy lifestyle. In my opinion, this is the only way to lose weight and keep it off. Your health is not a temporary “diet” that you can switch on and off.
Gimmicks, fads, and quick fixes are ultimately dead ends. If you are tired of the weight loss roller coaster and want to lose weight permanently, the real secret is to make consistent, healthy daily choices.
If your goal is weight loss, focus on fat loss rather than just the number on the scale, and prioritize making small, sustainable changes to your diet and lifestyle.
Here are some of my favorite tips for losing weight without dieting.
15. Use an Activity Tracker
Just as having a fitness buddy can keep you on track, an activity tracker can help you hold yourself accountable. Did your walk even count if you didn’t log your steps with your watch?!
And the data supports this. According to Johns Hopkins Medicine, studies indicate that consistently using a fitness tracker can increase your daily steps by over a mile.
This can include traditional pedometers, smartwatches, or other wearable devices.
If you’re struggling with motivation or sticking to your exercise goals, you might want to try an activity tracker for extra support. You might be surprised by how competitive you can become once you know someone (or something!) is monitoring your progress.
16. Support Your Body with Supplements
Common menopause symptoms like weight gain and increased belly fat can lead individuals to seek out supplements or natural remedies for relief.
Many supplements can be beneficial for a woman’s health during menopause. Even simple nutrients like vitamin D and calcium have been shown to support general health and weight management during midlife.
While some of these remedies may provide relief, it’s crucial to choose safe and reliable products when incorporating them into your routine.
Supplements and natural remedies are not regulated by the FDA and may interact with other medications or have potential side effects. It’s recommended that you consult with a healthcare professional before adding any new supplements or remedies to your regimen.
17. Stay Hydrated
Drinking enough water is essential for weight loss and overall good health. Staying properly hydrated can also help you feel full and prevent overeating.
I recommend drinking approximately 64 ounces of water per day, and consider adding fresh fruit or herbs to your water for extra flavor.
Here are some of my favorite tips for increasing your daily water intake.
18. Focus on Fiber-Rich Foods
Fiber plays a vital role in regulating digestion, promoting feelings of fullness, and stabilizing blood sugar levels. All of these benefits can help you keep belly fat at bay.
Aim to include plenty of fiber-rich foods in your diet, such as:
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Whole grains (oats, brown rice, quinoa)
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Fruits (berries, apples, pears)
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Vegetables (leafy greens, broccoli, carrots)
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Legumes (beans, lentils, chickpeas)
Interested in more ideas? Explore these 25 natural sources of fiber that aid in weight loss.
19. Talk to Your Doctor
If you are finding it difficult to lose weight on your own, don’t hesitate to seek professional help.
I recommend having your hormone levels checked if you are overweight and struggling to lose menopause belly fat. Hormone Replacement Therapy can be very beneficial for some women and should be considered on an individual basis.
I believe in HRT and bio-identical hormones. Some women also experience thyroid issues that can make weight loss more challenging than it needs to be.
I suggest finding a functional medicine practitioner in your area to help you navigate these issues. Dr. Mary Claire Haver provides a resource in her book, “The New Menopause,” to help you find qualified professionals near you.
Don’t let frustrating menopause belly fat discourage you – take control of your health today and start feeling your best!
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