Published On By Rachel Nall


How To Get Rid Of Menopause Belly?

Menopause belly, also known as abdominal weight gain during menopause, is a common health concern for many women experiencing this natural transition in life.

As women go through menopause, their bodies undergo multiple changes, including shifts in hormone levels and a sluggish metabolism due to aging. These factors might contribute to weight gain, specifically in the midsection.

Managing a menopausal belly requires a multifaceted approach. A healthier and safer approach to managing a menopausal belly is through appropriate lifestyle changes.

This article will analyze the factors that trigger weight gain during menopause and how to tackle them. It will also disclose the health risks associated with menopausal weight gain and mention some of the best ways to reduce menopausal belly.

How Does Menopause Affect the Belly?

Estrogen (female sex hormone) regulates weight distribution in women. As estrogen levels decline during menopause, fat may accumulate more in the abdominal area. Such effects result in a distended belly and weight gain. Metabolism naturally slows down as you age, which could be exacerbated during menopause.

Many women experience a decrease in physical activity during menopause, which might lead to weight gain. Factors such as busy schedules, fatigue, and body composition changes may contribute to reduced activity levels.

The body shape and fat mass distribution may alter during and after menopause, a natural phenomenon. Fat that usually accumulates in the thighs or butt could move up around the midsection.

A menopausal belly is often accompanied by gastrointestinal symptoms such as gas and bloating.

Many women describe a feeling of fullness, pressure, and discomfort in their midsection. These effects are attributed to water retention and hormonal shifts during menopause.

The 6 Best Ways To Get Rid of Menopause Belly

Implementing a strategy that includes lifestyle changes, exercise, and dietary strategies is vital to target and eliminate menopause belly effectively. Here are the best ways to get rid of menopause belly:

  1. Manage Stress & Sleep

    Stress management is vital for negating the impact of stress on weight gain, specifically in the abdominal area. Elevated cortisol (stress hormone) levels could encourage fat storage and accumulation, especially in the midsection.

    Women should incorporate mindfulness practices like yoga or meditation into their routines. These practices could help calm the mind, reduce stress, and promote relaxation. Prioritizing self-care activities and setting aside time for relaxation is also beneficial.

    Spending time in nature, jogging, engaging in productive hobbies, or gardening could lower stress and promote hormonal balance. Meditation and mindfulness practices might help manage menopause-related symptoms.

    If unsure how to effectively manage stress, consult a mental health professional. They could help you identify stressors in your life and provide you with coping strategies that are tailored to your specific needs.

  2. Engage In Regular Exercise

    Regular exercise could be effective in helping menopausal women lose belly fat and maintain a healthy weight. Women who incorporate exercise and suitable dietary changes are more likely to lose weight, reduce their waist measurements, and decrease their body mass index (BMI).

    Cardiovascular exercises like walking, biking, endurance sports, and dancing help burn calories and promote weight loss.

    Resistance activities like weight training may help build and preserve muscle mass, which is required for maintaining a healthy metabolism.

    To provide a comprehensive overview of exercise for menopause belly, the table below highlights key facts and recommendations:

    Exercise for Menopause Belly
    Engage in both moderate and vigorous exercise Swimming, walking, bicycling, running Increases calorie burn and promotes weight loss
    Include resistance or strength training in your routine Weightlifting, resistance bands, bodyweight exercises Builds and preserves muscle mass
    Try high-intensity interval training (HIIT) Alternating between moderate and high-intensity exercise Increases calorie burn and improves cardiovascular fitness
    Aim for at least 150 minutes of moderate-intensity aerobic activity per week Brisk walking, cycling, dancing Promotes weight loss and cardiovascular health
    Perform muscle-strengthening activities that target all major muscle groups Squats, lunges, push-ups Improves overall strength and metabolism
    Incorporate tai chi into your fitness routine Low-impact meditative movements Helps trim waistlines and reduces central obesity
    Find a workout partner or join group fitness classes Exercise with others for motivation and accountability Decreases stress and improves physical, mental, and emotional well-being
  3. Follow A Diet Plan

    You could reduce some belly bloat from menopause by making certain healthy food substitutions. High salt, sugar, or fat consumption are associated with excess weight gain during menopause.

    During menopause, focus on increasing the consumption of fruits, vegetables, beans, and whole grains. These foods help support weight management and overall health.

    Calcium-dense and iron-rich foods like leafy greens, lentils, or dairy products could help relieve some menopausal symptoms. These symptoms may include mood fluctuations and hot flashes.

    Reduce the intake of processed foods, salty snacks, and caffeine to prevent bloating and fluid retention. Ultra-processed foods, sugary snacks, and caloric-dense foods should also be limited to avoid extra-calorie intake and weight gain.

  4. Cosmetic Procedures

    Some women may feel excessively self-conscious about their protruding menopausal belly. They could consult a doctor and get cosmetic procedures such as abdominoplasty (a ‘tummy tuck’) or liposuction.

    Abdominoplasty (a surgical procedure) eliminates excess fat and skin from the midsection, strengthening the abdominal muscles. It might help improve the appearance of the menopausal belly by creating a flatter and more toned abdominal area.

    However, abdominoplasty is a major surgical procedure with potential risks and complications associated with anesthesia, surgery, and infections. Consult a doctor to determine if this procedure is appropriate for individual needs.

    Liposuction may target and remove excess fat deposits from specific body areas, including the abdomen. It could help contour the abdominal area and reduce menopause belly.

    Cosmetic procedures are not a substitute for adopting a healthy lifestyle. Maintaining a healthy weight through lifestyle changes, like consistent exercise and a balanced diet, may help prevent or reduce menopause belly.

  5. Maintain Carbohydrate Intake

    Maintaining a balanced carbohydrate intake is vital for managing a menopausal belly and preventing postmenopausal weight gain.

    Consuming slower-digesting complex carbohydrates such as oats, grains, quinoa, or legumes may benefit weight loss.

    A reduced-carbohydrate diet with high protein and moderate fat intake could decrease the risk of postmenopausal weight gain. However, consult a doctor/nutritionist for a customized eating plan that suits your body’s needs and preferences.

    To help guide your carbohydrate choices, here is a table outlining some examples of healthier carbohydrate options:

    Healthier Carbohydrate Options Processed or Refined Carbohydrates to Limit
    Oatmeal White bread
    Quinoa Pasta
    Sweet potatoes Sugary cereals
    Brown rice Cookies and pastries
    Whole grain bread Sugary drinks
    Legumes Candy bars
  6. Check Eating Patterns

    Improve your eating habits and emotions surrounding food. Emotional eating or mindless snacking may contribute to weight gain. Take the time to savor your meals and adapt to your body’s hunger and fullness cues.

    Being mindful of your eating patterns might help you indulge in healthier food choices and maintain a nutritionally adequate diet. Eating three square meals a day might be more effective for weight management than eating five or six small meals.

What is Menopause Belly Bloat?

Bloating is a common issue experienced during menopause and perimenopause. It causes discomfort and a feeling of fullness in the belly.

Many women may also experience gastrointestinal signs like gas or heartburn. It may cause the belly to bulge or stick out, feeling firm and tight.

Fluid retention, or “water weight,” might contribute to a bloated menopausal belly. Hormonal changes during menopause may lead to fluid retention, similar to what some women experience during their menstrual cycle.

However, you should note that bloating from gas or fluid retention is not true weight gain, even if the scale shows a higher number. It may subside with time and appropriate management strategies.

How Menopause Weight Gain Occur?

During menopause, weight gain is normal and affects the body in various ways, such as changes in facial appearance and the texture of the abdomen.

The weight gained during menopause often feels fleshy and thick and may manifest as a noticeable pooch in the belly area.

The hormonal fluctuations during menopause, particularly a decrease in estrogen levels, might contribute to weight gain. Estrogen aids in regulating body weight, and its decline could affect metabolism and fat distribution.

Aging delays metabolic function, making it easier to gain weight. Becoming more sedentary or having limitations due to health concerns could lead to weight gain during menopause.

Chronic medical conditions and certain medications could affect weight gain during menopause. Considering and discussing these factors with a doctor is essential to determine the best course of action.

Is it Possible To Prevent Menopause Belly?

Preventing menopause belly could be challenging, but there are measures you could take to maintain a healthy weight during this transition.

  • Maintain an active lifestyle by doing physical activities that raise your heart rate and participate in strength training.
  • Consume whole foods, including fruits, vegetables, lean proteins, and whole grains. Control calorie intake by staying mindful of portion sizes
  • Consider incorporating intermittent fasting to help manage weight.
  • Managing stress and prioritizing quality sleep are essential to weight management during menopause.

Menopause Weight Gain Risks

Weight gain during and after menopause may pose health risks, including heart disease, hypertension, osteoarthritis, or type 2 diabetes. Menopause itself does not directly cause these health risks, but rather the weight gain that often accompanies it.

Excess weight gain, especially around the midsection, is associated with increased cancer risk, including breast, ovarian, and colorectal cancer. Gallbladder disease is also more prevalent in people with abdominal obesity.

If menopause belly persists despite suitable lifestyle changes, it is recommended to consult a doctor. They could provide further guidance, identify potential underlying causes, and suggest appropriate treatment options.

Frequently Asked Questions

  1. Are There Any Specific Exercises That Target Menopause Belly Fat?
    Spot reduction of menopausal belly fat is not possible, and no specific exercises could explicitly reduce menopausal belly fat. However, exercises like crunches, sit-ups, or planks may strengthen the core and give the appearance of a flat stomach.
  2. How Long Does It Typically Take to See Results From Exercise and Diet Changes for Menopause Belly?
    Results from exercise and diet changes for menopause belly could vary depending on individual metabolism, consistency, and adherence to the regimen. It may take several weeks to a few months to see noticeable changes in menopausal belly fat and overall weight.
  3. Is There a Specific Diet or Eating Plan That Is Most Effective for Reducing Menopause Belly?
    No specific diet or eating plan could explicitly target menopausal belly reduction. Eating plant-based foods, limiting carbs and sugars, choosing healthier fats, and controlling portion sizes could aid in reducing belly fat.
  4. Can Hormone Therapy Help With Reducing Menopause Belly?
    Undergoing Menopausal Hormone therapy (MHT) may help reduce menopause belly by lowering belly fat, body mass index (BMI), and overall body fat. However, consult a doctor about the potential benefits and health risks of MHT as a treatment option.


The menopausal belly is a common concern for women going through menopause. While weight gain and body composition changes are natural during this stage, some strategies could manage bloating and prevent or reduce menopause belly.

Increasing fiber intake, following a nutritious diet, avoiding alcohol consumption, and increasing exercise frequency could help reduce menopausal belly fat.

However, you may talk to your doctor once to learn about external options if the lifestyle and dietary changes yield negligible results.

  • The information in this article is for informational purposes only and should not be considered as medical advice.
  • It is not recommended to disregard/delay seeking professional medical advice or treatment because of what you read or accessed through this review.
  • The results may vary from individual to individual.
  • Consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before using the product.

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