Foods To Avoid To Reduce Menopause Belly Fat

Menopause is a time when not only your hormones are in flux, but your weight can also start to creep up. It’s a challenging phase for most women for various reasons, so it’s no wonder that many look to dietary changes or supplements to ease symptoms and keep that extra weight from sneaking up on them.

The most common menopause symptoms that make life difficult for women are:

Hot flashes
Night sweats
Mood swings
Sleep disturbances
Weight gain/belly fat
Vaginal dryness
Decreased libido
Memory problems
Thinning hair or dry skin

Today, our aim is to help women with one particular symptom: belly fat gain.

But can certain dietary changes and keeping watch over what you eat and foods to avoid for menopause belly fat really help? Well, the truth is, what you eat during menopause can have a big impact on your well-being!

As you arrive at the menopause stage, your metabolism slows down and your muscle mass starts to decrease. All of this makes managing weight much harder, but with some changes, you can help your body stay fit and healthy.

In this blog, we will explore the best foods for menopause and foods to avoid for menopause belly!

Menopause Foods To Avoid For Belly Fat
11 Best Foods For Menopause Belly Fat Burn
What Should I Eat To Lose Belly Fat During Menopause?
Dietitian’s Recommendation
The Final Say
FAQs
References

Menopause Foods To Avoid For Belly Fat

During menopause, avoiding certain foods can help prevent your belly fat from increasing. Here are all the foods you should avoid for menopause belly fat and to maintain a healthy weight during this difficult time:

1. Refined Carbohydrates

Refined carbs in white bread, pastries, sugary snacks, etc, can increase belly fat during menopause. They cause blood sugar and insulin level spikes, leading to fat storage, especially around the belly. Instead, opt for foods high in good carbohydrates such as whole grains like oats, quinoa, and brown rice to support stable blood sugar levels and help manage weight.

2. Alcohol

Alcohol can contribute to belly fat during menopause by increasing calorie intake and further disrupting hormone balance. It may also impair your metabolism, which could lead to fat storage, especially around your belly.

Reducing alcohol consumption can help prevent weight gain and avoid belly fat gain, improve sleep quality, and support overall health. Instead of alcohol, give these fat burning drinks before bed a go!

3. Spicy Foods

While spicy foods themselves don't directly cause belly fat, they can contribute indirectly by triggering hormonal changes and causing hot flashes and night sweats, which may disrupt sleep and elevate stress levels. Poor sleep and high stress can, in turn, increase cortisol (the stress hormone), which promotes fat storage, particularly around the belly.

4. Processed Foods

Processed foods (packaged snacks, fast food, and ready-to-eat meals) can contribute to belly fat during menopause due to high levels of unhealthy fats, refined sugars, and sodium present in them. These ingredients can lead to weight gain (particularly around the belly) by causing inflammation, bloating, and insulin resistance.

Also Read: Losing Weight The Indian Way — 10 Best Foods For Weight Loss In India

11 Best Foods For Menopause Belly Fat Burn

While we’ve talked about foods to avoid for menopause belly fat, let us also take a closer look at specific foods that are good for menopause:

1. Fenugreek Seeds

Fenugreek seeds contain a good amount of phytoestrogens that can help balance your hormones. Being rich in fibre and antioxidants, they can improve digestion and reduce inflammation. It reduces symptoms of menopause such as hot flashes and night sweats. Eating fenugreek seeds can help you reduce belly fat and promote overall health.

2. Flax Seeds

Flax seeds contain fibre, omega-3 fatty acids, and lignans, which help regulate hormones and support weight management during menopause. Their high fibre content aids digestion and keeps you feeling full longer, helping to reduce belly fat. They can also improve metabolism, which slows down during menopause and leads to weight gain and fat accumulation.

3. Sesame Seeds

During menopause, estrogen levels in the body start decreasing, which slows the metabolism, leading to an increase in weight and belly fat. Sesame seeds can help you battle this and help you control your weight during menopause. They’re also rich in omega-3 fatty acids, fibre, calcium and antioxidants, which can help reduce belly fat during menopause. Also, consumption of sesame seeds reduces bone and joint pain, which is a common complaint during menopause.

4. Avocado

Avocados are known for being rich in healthy monounsaturated fats that help promote hormone production. They also contain beta-sitosterol, which can help reduce cortisol levels (a hormone that contributes to weight gain) especially around the belly. Avocado is also rich in potassium and fibre, which provide energy to the body and reduce bloating.

5. Turmeric

Turmeric contains curcumin, which has strong anti-inflammatory properties and can help reduce abdominal bloating and inflammation during menopause. Curcumin can also boost metabolism, aid weight management, and help you avoid belly fat. Lastly, it reduces joint pain and inflammation, which are common problems during menopause.

6. Quinoa

Protein-rich quinoa provides all essential amino acids. It also gives you fibre and essential minerals that make it ideal for managing belly fat during menopause. Not just that, but quinoa also stabilises blood sugar levels and supports healthy digestion.

7. Amla

Amla (Indian gooseberry) is a fruit rich in vitamin C and antioxidants, both of which strengthen the immune system, boost metabolism and reduce inflammation. It's high fibre content aids digestion, reduces bloating, and helps manage weight.

8. Eggs

Eggs are rich in protein and healthy fats, which can help curb your hunger and support muscle maintenance during menopause, helping you maintain belly fat. By eating a few eggs in the morning, you can keep yourself full and away from unhealthy cravings. They also provide essential nutrients like vitamins D and B12, which are important for hormone regulation and bone health.

9. Green Tea

Green tea contains antioxidants, particularly catechins, which can help improve metabolism and promote fat burning, especially around the belly. Regular consumption of green tea may also improve digestion and enhance energy levels. Its natural compounds support hormone balance and can aid in managing weight during menopause. You can drink up to 2 to 3 cups of green tea per day for effective results. If you don’t like green tea, you can also try other tummy fat reducing teas such as black pepper or chamomile tea for similar results!

10. Whole Grains

Whole grains are rich in fibres and promote satiety and healthy digestion. They have a low GI (glycemic index), which prevents blood sugar spikes and keeps it from entering the bloodstream and storing fat. Instead, it provides a steady release of sugar into the bloodstream, which is beneficial for sustained energy. Whole grains include quinoa, brown rice and oats.

11. Green Vegetables

Green vegetables, like spinach, kale, and broccoli, are low in calories and high in fibre, which can help reduce belly fat during menopause. Green veggies are also packed with essential vitamins, minerals, and antioxidants that support metabolism, improve digestion, and balance hormones. For maximum weight loss and belly fat reduction benefits, include a variety of greens in your diet.

What Should I Eat To Lose Belly Fat During Menopause?

Losing belly fat during menopause can be challenging, but the right diet can help you manage weight and reduce belly fat. Here are all the foods you should include in your diet to keep your belly fat in check:

1. Get Enough Calcium

You need enough calcium to keep your bones strong and healthy. You can hit your daily calcium intake market by having dairy products like yoghurt, milk, and cheese, leafy greens and fortified foods. Aim to obtain 1,200 milligrams a day.

Also Read: Is Toned Milk Good For Weight Loss? Know Its Benefits & Disadvantages

2. Load Up On Iron

Loading up on iron is crucial during menopause, as the hormonal changes can lead to lower iron levels and increased fatigue, which can decrease your physical activity and lead to weight gain and belly fat.

Iron is present in lean meat, beans, lentils, leafy green vegetables, nuts and fortified cereal products. The recommended dietary recommendation for iron for women is 18 milligrams a day, and 8 milligrams for women older than 50.

3. Get Enough Fibre

Getting enough fibre is key during menopause to support healthy digestion, regulate blood sugar, and help manage weight and avoid menopause belly fat. A high-fibre diet also helps prevent constipation, a common issue during menopause.

You can get your fibre from foods like whole grains, fruits, vegetables, legumes, etc. Most adult women should get around 21 grams of fibre per day.

4. Eat Quality Protein

You need to eat quality protein to maintain muscle mass and boost metabolism. Both of these will help you maintain weight and avoid menopause belly fat.

Lean sources like chicken, fish, tofu, beans, and eggs help support muscle repair and keep you feeling full. Including protein in every meal can help prevent weight gain and promote overall health as your body goes through hormonal changes. Aim to get 0.8g of protein per kilogram of bodyweight each day.

5. Include Healthy Fats

Healthy fats play an important role in all diets, especially for women during menopause as they’re vital for hormone regulation and overall health.

Sources like fatty fish, flax seeds, chia seeds, olive oil and avocados provide essential fatty acids that support brain function, heart health, and reduce inflammation. They also help you feel satisfied and can aid in managing weight and reducing belly fat. Women should get around 44-78 grams of fat for a 2,000 calorie diet.

6. Get Extra Vitamin D

Although your diet includes a lot of calcium, your daily vitamin D intake is absolutely necessary to help absorb your calcium intake. Together, they help improve bone health and strength. Vitamin D deficiency can affect weight loss efforts and contribute to belly fat.

You can find vitamin D in fortified foods, fatty fish like salmon, or through safe sun exposure, and supplements can help fill any gaps.

7. Eat Foods Rich In Estrogens/Phytoestrogens

Eating foods rich in estrogens or phytoestrogens may help manage belly fat during menopause by balancing hormone levels. Phytoestrogens, found in foods like soy, flax seeds, and sesame seeds, mimic the effects of estrogen in the body and may reduce abdominal fat accumulation.

Dietitian’s Recommendation

As an expert, I would propose monitoring a healthy & properly portioned diet on a daily basis to help you with your other menopausal symptoms, along with weight management. Also include calcium and vitamin D in your diet in the form of supplements to maintain strong and healthy bones during menopause as your bone health will start deteriorating at this stage. Anything you’re unable to include in your diet should be taken in the form of supplements!

Dt. Lavina Chauhan

The Final Say

Reducing belly fat during menopause can be a difficult task for many women, but with the right approach it is achievable. Although hormonal changes during menopause can increase abdominal fat, by eating right and knowing the foods to avoid for menopause belly fat, you can manage your weight and body fat.

Not just this, but the list of healthy foods provided above can also help you lead a healthier lifestyle, which you can further improve with exercise and adequate sleep.

FAQs

1. Are bananas good for menopause?

Yes, bananas are considered a good food choice during menopause due to their high potassium content, which helps regulate blood pressure. Being a good source of vitamin B6 and dietary fibre, bananas can help improve menopause symptoms.

2. What burns menopausal belly fat?

To burn menopausal belly fat, focus on a healthy and well-portioned diet that is rich in fibre, protein, and healthy fats, along with regular exercise. Along with that, you should also work on managing stress and getting enough sleep.

3. How are menopause and abdominal fat connected?

During menopause, hormonal changes, particularly the decline in estrogen, can lead to an increase in abdominal fat. These changes affect metabolism, making it easier for fat to accumulate around the belly while muscle mass tends to decrease.

3. How does physical activity reduce the abdominal bulge menopause?

Physical activity fights with metabolic slowing during menopause. It promotes faster metabolism and efficiently burns calories while maintaining the shape of the body.

References

About ToneOp Fit

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.