Doctor Shares Her #1 Diet Tip to Lose That Stubborn Belly Fat After Menopause

Whether you’re struggling with night sweats or battling brain fog, it’s not easy navigating the many changes that come with menopause. On top of so many other distressing symptoms, it’s also common for women to gain weight as their hormones shift—a fact that can be especially frustrating when belly fat seems to appear out of nowhere and sticks around stubbornly.

If it’s happening to you, you’re not alone. Janine Bowring, ND, a naturopathic doctor and medical content creator, said in a recent TikTok post that there’s something no one tells you when it comes to that menopausal belly fat: As you age, “it is somewhat normal to gain and redistribute your body fat to your midsection.” Luckily, she also has an easy tip for how to lose it.

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Why do you gain belly fat during menopause?

Bowring explains that this is because of the role estrogen plays in how your body stores fat before and after your ovaries stop releasing eggs: “Now your ovaries have shut down and your fat cells are taking over for a little bit of that estrogen metabolism.”

“There are valid physiologic reasons for the weight shift [during menopause],” agree experts from Harvard Health Publishing: “First, when estrogen levels drop, women’s bodies begin to store more fat around the abdomen instead of the hips and thighs. Muscle mass also begins to decline, meaning we’re burning fewer calories at rest than we were before. This metabolic slowdown can translate into unwanted pounds around our middle.”

For many women, the change can be more concerning than cosmetic since an increase in abdominal fat can also signal an increase in visceral fat, which is stored deep within the abdominal cavity, surrounding the organs.

Unlike brown fat, which stores and burns energy, breaks down blood sugar, and regulates your temperature, visceral fat is white fat. Though some white fat is needed for energy storage and insulation, too much can raise your risk of health problems such as diabetes, heart disease, and stroke.

However, Bowring says that just because menopausal weight gain is common doesn’t mean it’s a foregone conclusion. Rethinking the basic building blocks of your diet—protein, fats, and carbohydrates, all essential macronutrients—can help you regain control of both your physical health and physique.

RELATED: 62-Year-Old Woman Loses 106 Pounds By Making These 4 Simple Changes.

The #1 diet tip to lose menopausal belly fat:

“My tip here to not have too much belly fat around menopause is that you’re going to be eating 30 to 50 grams of protein for your breakfast,” shares Bowring. She notes that this is crucial to “your leptin signaling, leptin resistance, and insulin resistance, but also making sure that you stay full for the early part of the day.”

Leptin is a peptide hunger hormone that helps regulate appetite, food cravings, and weight maintenance, and both leptin and insulin resistance can lead to weight gain.

A 2022 study suggests that another way that protein might affect weight gain during menopause is through a mechanism the researchers call the Protein Leveraging Effect.

“It arises when progressive net bodily protein losses induce increased appetite for protein,” the team wrote. “If there is not a corresponding increase in the dietary protein concentration, the predicted consequence is excess non‐protein energy intake.”

In other words, as you get older, eating too little protein could result in eating too many carbohydrates or unhealthy fats, resulting in weight gain.

Integrating protein-rich foods into your meals, such as lean meats, fish, tofu, yogurt, nuts, legumes, and cottage cheese, can put you well on your way to meeting Bowring’s ambitious protein goals. Opting for natural protein sources over highly processed ones whenever possible will have the added benefit of typically containing fiber, vitamins, and minerals.

The Harvard experts add that it’s important to build and maintain muscle mass through strength training, “which in turn will sustain a higher metabolism.” They recommend trying squats, push-ups, and planks in addition to resistance training with hand weights, bands, or other gym equipment.

So, as you age and your body changes—in many ways beyond your control—remember that there are still measures you can take to feel your best. Hiking your protein intake is admittedly just one piece of the puzzle, but it could make a meaningful difference in how you maintain muscle mass, support your metabolism, and sustain energy levels throughout the day.

Alongside regular movement, adequate rest, and hydration, focusing on protein can help you stay strong, mobile, and resilient—no matter your age. And, it could just help you win the battle of the bulge, too, even if you’ve had little luck before.