how to get rid of menopause belly

How to Get Rid of Menopause Belly: Exercises, Supplements & Food Choices

Written and Reviewed by Dr. Uzma Qureshi
Published on: 04/06/2024
how to get rid of menopause belly

The menopause transition brings a lot of changes to your mental and physical health. You not only get hot flashes, which can have a huge impact on women and their well-being and lifestyle but there are also physical changes to the body that can affect your mental health and wellness. Many women complain of weight changes and body shape changes, particularly storing fat around their belly. But how to get rid of menopause belly? This question has been an important concern among many women like you.

It is normal to develop a belly bulge during and after menopause, it is one of the menopause symptoms. Though it can occasionally affect how your body appears. But fear not!

Here are 3 Ways to Get Rid of Menopause Belly Fat

  1. Menopause Belly exercises 
  2. Best Foods for Menopause Belly (diet)
  3. Supplements for Menopause Belly

Let’s explore all 3 ways to reduce menopause belly bulge in detail.

Menopause Belly Exercises 

Explore the best and most effective exercises to deal with menopause Belly:

Cardio workouts

Cardio workouts increase your metabolic rate and aid in calorie burn. Consistent cardio routines help manage weight and combat hormonal changes that contribute to abdominal fat during menopause. Here are a few cardio workouts that you can incorporate into your daily routine:

women doing cycling
  • Walking
  • Running/Jogging
  • Cycling
  • Swimming

Strength Training

Strength training is crucial for managing the menopausal belly bulge as it builds muscle mass, which speeds up metabolism and helps burn fat. Exercise using resistance bands, light weight or body weight for better results. Here are some strength training exercises that you can do at home:

  • Lunges
  • Bridging 
  • Dumbbell rows
  • Squats

Research says that combining exercise and a good diet can help you reduce weight and belly fat during menopause. Start working out to maintain your BMI.

Ab Exercises

Ab Exercises to get rid of menopause belly

Adding specific exercises that involve the muscles in your abdominal region may be helpful. Though you cannot guide your body to burn fat from a specific region, targeted abdominal exercises will help you tone your abdominal muscles. This toning will help your belly appear better in shape and not look saggy. 

  • Planks
  • Mountain Climbers
  • Russian Twists
  • High knees

Best Foods for Menopause Belly (Diet)

Here is the list of the best foods that you can eat to get rid of menopause belly fat:

  • Healthy Fats: These include olive oils, avocados, nuts, and seeds to support metabolism and hormone balance. Healthy fats are the best kind of foods to eat during menopause.
Foods for Menopause Belly
  • Whole Grains: Brown rice, quinoa, and oats provide sustained energy and fibre.
  • Lean Proteins: Chicken, turkey, fish, and plant-based proteins like tofu and legumes help build muscle and keep you full.
  • Water-rich Foods: Cucumbers, lettuce, and watermelons keep you hydrated and support fat loss.

Moreover, you can try the menopause diet, a 5-day  plan to lose weight. This meal plan provides you with nutritious and healthy food options that support weight loss.

Foods to avoid for menopause belly bulge

  • Processed Foods
  • Sugary Snacks
  • Refined Carbs
  • Fried Food
  • Alcohol
  • Sugar & Soda Beverages

You can supercharge your fat-loss efforts by avoiding these foods and replacing them with healthier choices like whole grains, fruits, and vegetables. 

Supplements for Menopause Belly

Here is the list of the best supplements for menopause belly that help you tone it:

  1. Omega-3 Fatty Acids: Found in fish oil supplements, they reduce swelling and support a
  1. Vitamin D: It helps metabolise carbs, proteins and fat adequately, thus lowering waist circumference
  1. Calcium: Found in almonds, tofu, seeds, and yoghurt, calcium is good for your bones and muscle health.
  1. Magnesium: It is involved in over 300 biochemical reactions in the body, including metabolism and energy production, thus promoting healthy fat loss.
Green Tea Extract
  1. Green Tea Extract: Green tea contains catechins, antioxidants that may boost metabolism and promote fat loss.

Additional Tips to Get Rid of Menopause Belly Bulge:

Here are some additional tips that will help you lose menopause belly fat naturally:

  1. Control your calories by adopting a calorie-deficit diet and exercising regularly.
  2. Hydrate well. Drink at least 8 glasses of water daily to curb cravings and support weight loss.
  3. Promote better sleep quality to regulate hunger hormones and reduce cravings.
  4. Schedule your activities, including meals and exercise, to establish a rhythm and prevent overeating.
  5. Manage stress levels to lower cortisol levels, facilitating fat loss. 
  6. Seek support from loved ones or healthcare professionals when needed.

Now You Know How To Get Rid Of Menopause Belly

Getting menopause belly fat is normal, as your body stores fat around your abdominal region during transition. This belly bulge not only changes your body shape but also indicates the presence of underlying health concerns. It may be a difficult or time-consuming journey to get rid of hormonal belly fat, but keep in mind that it is never impossible. 

If you want to get rid of menopause belly, take the steps with determination. You can effectively regain your ideal body shape by incorporating physical activities, ab exercise, and mindful eating habits. An adequate sleeping schedule is a plus point to add to the list of tips.

Remember, consistency is key. Also, share these tips with your friends who are looking for ‘how to get rid of menopause belly?’ Empower them in their journey.

FAQs about Menopause Belly Fat

How to get rid of menopause belly fat naturally?

Modify habits by staying physically active, incorporating aerobic exercises and strength training, and avoiding processed and sugary foods.

What are the best foods to reverse menopause tummy?

Focus on a diet rich in vegetables, fruits, legumes, proteins, and healthy fats while avoiding processed and sugary foods.

How are menopause and belly fat linked?

Menopause leads to a decline in oestrogen levels, slowing metabolism and causing fat accumulation around the abdomen. Sleep disturbances, mood swings, and stress eating exacerbate weight gain.

How does physical activity reduce the menopause belly bulge?

Physical activity combats the metabolic slowdown during menopause. It promotes faster metabolism and burns calories efficiently while maintaining your body shape. 

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