Many women going through menopause find that they tend to gain weight in their midsection. This phenomenon is often referred to as the “menopause belly.” While hormone fluctuations during this time can contribute to abdominal fat, the right diet can help you manage and even lose this stubborn belly fat. Here are 15 of the best foods to eat to beat that menopause belly.
1. Salmon
Salmon is packed with omega-3 fatty acids that help reduce inflammation. Chronic inflammation has been linked to abdominal weight gain. Getting more anti-inflammatory foods like salmon in your diet can help reverse this effect. Salmon is also high in protein which helps keep you feeling fuller for longer.
2. Avocados
The healthy fats in avocados can help regulate hormones during menopause. Avocados are high in omega-3s and fiber, both of which promote satiety. The monounsaturated fats found in avocados may also help reduce belly fat.
3. Broccoli
Cruciferous vegetables like broccoli contain indoles, plant compounds that help balance estrogen levels. Broccoli is also high in fiber to support weight loss. Enjoy it raw with hummus or roasted as a tasty side dish.
4. Tomatoes
Tomatoes contain lycopene, an antioxidant that studies show can decrease belly fat. Tomatoes help reduce inflammation and water retention as well. Enjoy them raw, roasted, juiced, or sautéed.
5. Tofu
Tofu and other soy-based foods contain isoflavones. These compounds mimic estrogen in the body and can help regulate hormones during menopause. Soy also contains protein to help you feel satisfied. Add tofu to stir-fries, smoothies, and more.
6. Green Tea
Green tea contains compounds called catechins that may target abdominal fat. Drinking green tea has been shown to reduce waist circumference. Brew a pot to sip throughout the day.
7. Eggs
Eggs are an excellent source of protein to help you beat menopause belly. The protein keeps you feeling full and may help reduce calorie intake. Eggs also provide vitamin D, which studies show may help reduce belly fat.
8. Nuts
Nuts like almonds and walnuts offer key nutrients for hormonal balance like magnesium, zinc, and vitamin E. They’re also packed with protein and fiber. Snack on a small handful when you need a satisfying crunchy treat.
9. Yogurt
Probiotic-rich yogurt supports gut health, which is tied to weight management. Look for unsweetened Greek yogurt to get in lots of protein too. Yogurt parfaits also make a balanced breakfast or snack.
10. Chia Seeds
Chia seeds offer a huge punch of fiber with more than 5 grams per tablespoon. They absorb water and expand in your stomach, helping you feel full. They also contain omega-3 fatty acids to reduce inflammation. Sprinkle chia seeds on yogurt or in smoothies.
11. Flaxseeds
Like chia seeds, flaxseeds are rich in anti-inflammatory omega-3s. They also provide fiber and phytoestrogens to help balance hormones. Add ground flax to oatmeal, smoothies, or yogurt.
12. Beans
All types of beans are great for beating the menopause belly. They are loaded with protein and fiber to support satiety. Beans are also rich in iron, a nutrient many women lack post-menopause. Work more beans into soups, stews, and plant-based meals.
13. Quinoa
Quinoa contains all nine essential amino acids making it a complete protein source. It’s also high in fiber and magnesium to aid hormone balance. Enjoy quinoa instead of rice in dishes like stir-fries, salads, and pilafs.
14. Lean Meat
Lean cuts of beef and pork are excellent sources of protein. Grass-fed meats provide conjugated linoleic acid, a fat that may promote belly fat loss. Enjoy them in moderate portions as part of a balanced diet.
15. Berries
Berries like blueberries and raspberries deliver compounds that may decrease fat cell formation. They’re also packed with fiber and antioxidants. Mix berries into yogurt, oatmeal, and smoothies for a fiber and antioxidant boost.
Conclusion
A combination of smart nutrition, exercise, and stress relief is the healthiest approach for losing menopause belly fat. Fill your diet with a variety of fresh, whole foods that offer protein, fiber, and healthy fats. Aim for regular moderate activity like walking, yoga, or swimming. Make time for self-care like massage, meditation, or counseling if needed. With patience and consistency, you can beat that belly bulge.
FAQs
Q1: How quickly can you lose menopause belly fat?
A1: With a healthy diet and regular exercise, you can expect to lose about 1-2 pounds per week on average. It may take several months of consistency to notice major reductions in abdominal fat. Be patient and focus on overall health rather than just the number on the scale.
Q2: What exercises are best for losing menopause belly?
A2: Any cardio exercise like walking, cycling, or swimming paired with strength training can help trim menopausal belly fat. Core-focused exercises like planks that target the abdominal muscles may also be beneficial. Mix up your workout routine to keep it varied and engaging.
Q3: Are there supplements that can help with menopause weight gain?
A3: Some supplements like evening primrose oil, ginseng, and black cohosh may help with menopause symptoms like hot flashes and mood changes that disrupt weight loss efforts. However there is limited evidence that supplements lead to major weight loss on their own. Focus on a healthy diet first and check with your doctor before trying supplements.
Q4: What should you avoid eating to lose menopause belly fat?
A4: Limit added sugars, refined carbs like white bread and pasta, fried foods, and sugary drinks. These foods promote inflammation, hunger, and fat storage in the abdomen. Stick to whole foods like fruits, vegetables, and lean proteins most of the time.
Q5: Does stress contribute to menopause weight gain?
A5: Yes, high-stress levels can disrupt hormones and increase abdominal fat. Make time to wind down with relaxing activities like walking, reading, yoga, or spending time with friends. Getting enough sleep is also key for managing stress.