Diet and exercise are key to losing menopause belly fat. Focus on a healthy, balanced diet with lots of fruits, vegetables, whole grains, lean protein, and healthy fats. Avoid processed foods, sugary drinks, and excessive calories. Pair this with 150 minutes per week of *moderate aerobic activity* like walking, swimming, or cycling, along with 2-3 days per week of strength training to build metabolism-boosting muscle.
Some specific tips:
- Cut back on refined carbs and added sugars, which can accumulate as visceral belly fat
- Eat more fiber from whole grains, fruits, vegetables - aim for 25 grams per day
- Protein at each meal (0.5-1g per pound of bodyweight) helps retain muscle during weight loss
- Do HIIT workouts 2-3 times per week - these intense bursts help torch belly fat
- Sleep at least 7-8 hours per night - lack of sleep is linked to belly fat gain
- Manage stress with yoga, meditation, etc. - high cortisol can increase belly fat
- Drink water instead of sugary or alcoholic drinks
Supplements that may also help:
- Conjugated linoleic acid (CLA) - may help reduce belly fat
- Green tea extract - contains compounds that may boost fat burning
- Probiotics - support healthy gut bacteria linked to reduced belly fat
If making lifestyle changes isn't providing significant enough menopause belly shrinking after 2-3 months, consider seeing your doctor or trying the customized hormone balancing plans from
The Balance - Hormone Medical Clinic. Their plans can include
bioidentical hormone therapy to help regulate
estrogen,
progesterone,
testosterone and other hormones in a way that reduces menopause weight gain. This includes:
- Saliva testing to analyze your hormone levels
- A customized hormone cream made just for you
- Follow-up testing and monitoring
- Lifestyle coaching
- Supplement recommendations
Many women find balancing their hormones makes weight loss much easier during menopause. Contact The Balance - Hormone Medical Clinic today for a free phone consultation to learn more.
