8 Ways to Trim Menopause Belly Fat
Estimated Reading Time: 7 minutes
When I hit menopause, I noticed that my pants were getting tight and wanted to get on top of things before my middle blew out. Here are eight things I’ve done to trim menopause belly fat and keep my belly at bay.
Remember that everyone is different, so not all of these tips will work for you - but they could give you a starting point to experiment.
Before You Start
I began worrying constantly about small things and was getting more and more agitated and anxious
Once I hit menopause, the first important thing I realised was that I couldn’t get away with the things I used to do - it would show up on my belly, butt and thighs.
If you’re gaining weight in menopause, you’ll need to make a few changes to your lifestyle!
Here are 8 things I’ve done to trim my menopause belly and keep it at bay.
Tip #1 - Reduce Sugar - Banish Bloating and Cravings
One of the key drivers of weight gain in menopause is insulin resistance, so I focused on reducing my sugar intake.
I’ve always been a bit sensitive to high-GI carbohydrates and sugars. One little bite usually triggers sugar cravings for the rest of the day, which is annoying and frustrating. It feels like I’ve lost some control.
My solution has been to cut out honey from tea and coffee, and to avoid chutneys, sweet chilli sauce and jams, all of which have gone a long way to reduce sweet cravings and sugar intake.
Also, watch out for tonic water (sounds good, but is full of sugar) and flavoured yoghurts which are full of sugar! Go Greek instead.
The next tip will also help with avoiding cravings AND overeating.
Tip #2 - Increase Lean Protein - Stop Cravings and Grazing
Apparently the body’s appetite for protein increases during perimenopause, and if a woman’s protein needs aren’t met, she’ll consume other forms of energy (e.g. carbs and fat) to fill the void (which may not fill the void, or are unhealthy).
Leading on from the last point, if you get enough protein at each main meal, you’ll be less hungry and less likely to crave sugar after the meal.
Ever felt like you’re grazing all day, unsatisfied? I used to feel like this. Research from the University of Sydney explains why this happens. Apparently the body’s appetite for protein increases during perimenopause, and if a woman’s protein needs aren’t met, she’ll consume other forms of energy (e.g. carbs and fat) to fill the void (which may not fill the void, or are unhealthy).
The recommended amount for women over 50 who are going through menopause is 1 - 1.2 grams protein per kg of body weight, which is about 20 - 25 grams of protein per main meal.
So what does that look like? You can get 25g protein from:
100g piece of steak or chicken, or
100g fish, or
125g tempeh, or
3 large eggs, or
200g Greek yoghurt, or
200g cottage cheese, or
250g (~1.25 cups) of boiled lentils, or
250g tofu, or
110g chickpeas.
Nuts and seeds have some protein in them (much less than legumes), so if your meal also includes nuts and seeds, you could eat a smaller serving size than mentioned above.
I’ve upgraded all of my meals to include enough protein and I feel way better for it. When I have protein at my main meal, then I’m fully satisfied until the next meal, without cravings or grazing in between. For me, this change helped my menopause belly to start shifting.
Tip #3 - Improve Carb Quality - Balance Energy & Hunger
In keeping with the previous two tips, the ratio of carbs to protein and fat in your diet becomes more important in menopause (as per the Sydney University research - managing appetite to avoid weight gain).
I’ve made a few changes to my carb intake so that I’m consuming better quality carbohydrates - that means less-processed carbs with more fibre and lower glycemic index.
How? Simply by increasing my vegetable intake and reducing processed grains.
For example, a slice of sourdough toast with eggs has been replaced with a small slice of dark grainy rye bread for breakfast.
At lunch, I used to eat a couple of whole grain rye crackers with avocado and tomato.This often left me hungry and looking for chocolate in the afternoon.
Now, I’ve swapped crackers for veggie-rich salads, soups or leftovers with some protein. I use hummus as a salad dressing for good quality carbs and more fibre. I also include legumes in my soup (carbs, fibre) - then I don’t need a slice of bread with it. I sprinkle on linseed to add crunch and fibre.
I have broccoli florets or soybean fettuccine instead of white pasta and add some leafy green veggies to accompany the meat sauce.
These sorts of changes have made a huge difference to my energy and hunger. My energy is consistent all day - I’m not tempted to overeat - and my belly is flatter (less bloated).
Tip #4 - Eat Smaller Portions
Exercise is great for weight loss in menopause.
Unless you’re very active during menopause, you’ll probably need less food. It turns out this is backed by some research, where it’s suggested that reducing total calorie intake by 5 - 10% can help to prevent menopausal weight gain.
By tuning into my hunger signals more mindfully, I’ve noticed that I’m satisfied with less food.
This means my portion sizes have decreased, especially with the evening meal, and my belly shrunk as a result. A bonus of this is that I am getting a better night’s sleep!
Tip #5 - Exercise for Menopause
Exercise is great for weight loss in menopause. The research shows that HIIT training (especially cycling) is effective for reducing fat mass. When combined with resistance training, it targets dangerous deep (visceral) belly fat.
In the lead up to menopause (and in post menopause), I’ve been more easily bruised, injured and exhausted. That’s partly due to the effects of lower oestrogen, which affects bone, muscle and joints.
For me, exercise consists of brisk walks, and I’m experimenting with both resistance training at the gym, and High Intensity Interval Training (HIIT) - for me, this is cycling.
The upshot is I feel more energised and strong, without injury.
One caveat is that I need to take it easier when I’m stressed or haven’t slept well otherwise I risk injury, and apparently this is recommended, too.
Higher stress hormones = lower immunity and increased risk of injury.
Now, I’m more mindful of the balance and listening to my body, and I’m therefore being more consistent with exercise which is helping to keep the belly at bay.
Tip #6 - Watch Your Alcohol Intake - Sleep Well, Ban Bloat
Back in 2013 - 2016, when I was running a weight loss coaching program which included not drinking alcohol.
The women who were non-drinkers prior to the program, lost an average of 1 cm from the waist for every 1 kg lost.
The women who drank alcohol prior to the program, lost an average of 2 cm from the waist for every 1 kg lost.
That’s something to think about. Alcohol is not only higher in calories than carbs and protein, it also interferes with metabolism.
In perimenopause and menopause, alcohol has not been my friend. It means waking up at 1.00 am and lie awake with a busy head until about 5.00 am, plus - hot flashes, night sweats, and I’d be incredibly bloated for the next day or two.
My new ritual is to drink soda water, or to go out for a walk or surf in the late afternoon, or have an earlier dinner, to get me past the danger time of 5.00 pm alcohol cravings.
Now I drink far less, less often, and feel much better for it. My belly is flatter!
Tip #7 - Drinking Enough Water - Detoxification
Adequate hydration is definitely linked with weight loss, partly through supporting liver detoxification, digestion and elimination, and through satisfying ‘false hunger’ (thirst can be hunger in disguise).
As a fun experiment in early perimenopause, I started drinking 2L of water per day. WOW!
Energy shot through the roof, my digestion and bowel movements improved, I’m less bloated and I’m not as hungry. Simple game changer.
Tip #8 - Sleeping Like a Baby
Inadequate sleep affects your insulin levels and can leave you hungry, craving and seeking comfort - all of which are bad for belly fat.
All the other tips I’ve mentioned improve sleep. No doubt about it, doing #1 - #7 have been a game changer for me.
What I LOVE to do to help me sleep is do a bit of sewing or go for a walk before dinner, then read for an hour before bed after a warm shower. These things help me to wind down, relax and sleep well.
If I have done everything right and haven’t slept well, I find taking it easy the next day and cancelling appointments is great. That means I’m less likely to seek caffeine and sugar to pep up my energy or provide comfort - which equals a flatter belly.
Summary
A lot of things can change when you’re in menopause and for some of us, that means lifestyle adjustment is needed.
These 8 tips cover my menopause journey over the past 18 months, and outline the things I’ve successfully implemented over this time to reduce menopause belly fat and enjoy fitting into my clothes - and feeling good!
References/Citations
Dupuit M;Maillard F;Pereira B;Marquezi ML;Lancha AH;Boisseau N; (2020) Effect of high intensity interval training on body composition in women before and after menopause: A meta-analysis, Experimental physiology. U.S. National Library of Medicine. Available at: https://pubmed.ncbi.nlm.nih.gov/32613697/ (Accessed: March 28, 2023).
Dupuit M;Rance M;Morel C;Bouillon P;Pereira B;Bonnet A;Maillard F;Duclos M;Boisseau N; (2020) Moderate-intensity continuous training or high-intensity interval training with or without resistance training for altering body composition in postmenopausal women, Medicine and science in sports and exercise. U.S. National Library of Medicine. Available at: https://pubmed.ncbi.nlm.nih.gov/31524825/ (Accessed: March 28, 2023).
Groves, M. (2018) Menopause diet: How what you eat affects your symptoms, Healthline. Healthline Media. Available at: https://www.healthline.com/nutrition/menopause-diet (Accessed: March 27, 2023).
Louw, M. (2023) How the menopause affects a runner's body, Sports Injury Physio. Sports Injury Physio. Available at: https://www.sports-injury-physio.com/post/how-the-menopause-affects-a-runner-s-body (Accessed: March 28, 2023).
Prioritising protein during perimenopause may ward off weight gain (2022) The University of Sydney. Available at: https://www.sydney.edu.au/news-opinion/news/2022/10/13/prioritising-protein-during-perimenopause-may-ward-off-weight-gain.html (Accessed: March 27, 2023).
More Posts on Weight Gain Loss
