Written by: Beverly Nevard
February 29, 2023
Menopause is a natural phase in a woman’s life that typically occurs between the ages of 45 and 55. During this time, hormonal changes can lead to weight gain, particularly around the belly area.
This can be frustrating for many women who may find it difficult to lose weight despite their best efforts. However, with the right diet and exercise plan, it is possible to shed those extra pounds and achieve a healthier, slimmer body.
Menopause affects millions of women each year. Many women struggle with weight gain during this time, which can not only be frustrating but also detrimental to their overall health.
Excess belly fat, in particular, has been linked to a higher risk of heart disease, diabetes, and other health issues.
Therefore, it is important for women to take proactive steps to maintain a healthy weight during menopause. One of the most effective ways to lose menopause weight is through a balanced and nutritious diet.
Foods to Eat to Help Lose Menopause Belly Fat
Certain foods can help support weight loss and reduce menopause belly fat. Foods that are high in fiber, such as fruits, vegetables, whole grains, and legumes, can help keep you feeling full and satisfied, which can prevent overeating and promote weight loss.
Foods that are rich in protein, such as lean meats, fish, eggs, and dairy products, can help build muscle, which can increase metabolism and support fat loss.
Incorporating foods that are high in healthy fats, such as avocados, nuts, seeds, and olive oil, can also help reduce inflammation in the body, which can contribute to weight gain in the abdominal area.
Including plenty of antioxidant-rich foods, such as berries, leafy greens, and other colorful fruits and vegetables, can help protect against oxidative stress and support overall health.
Probiotic-rich foods: Incorporate probiotic-rich foods, such as yogurt, kefir, and fermented vegetables, into your diet. Probiotics can help to promote a healthy gut microbiome, which is important for overall health and weight management.
Green tea: Green tea is rich in antioxidants and can help to boost metabolism and promote fat loss.
7 Day Meal Plan
A 7-day meal plan can be a great way to kickstart your weight loss journey and help you achieve your goals. Here is a sample meal plan to help you lose menopause belly and shed those extra pounds.
For best results, If available, choose organic and non-GMO foods; organic, grass-fed, pasture-raised meats with no hormones or antibiotics and wild-caught fish.
Day 1:
Breakfast: Greek yogurt with berries and almonds
Snack: Carrot and celery sticks with hummus
Lunch: Grilled chicken salad with asparagus and vinaigrette dressing
Snack: Apple slices with almond butter
Dinner: Salmon Teriyaki with brown rice pilaf and steamed vegetables
Day 2:
Breakfast: Poached Eggs with easy homemade hollandaise sauce on bed of spinach and tomatoes with whole grain toast
Snack: Greek yogurt with honey
Lunch: Turkey (low salt) wrap with whole wheat tortilla, lettuce, tomato, and mustard
Snack: Mixed nuts
Dinner: Wild Alaskan Salmon with broccoli and brown rice pilaf
Day 3:
Breakfast: Whole grain toast with avocado and poached eggs with easy homemade hollandaise sauce
Snack: Cottage cheese with pineapple
Lunch: Greek Salad
Snack: Rice cakes with almond butter
Dinner: Grilled shrimp with zucchini noodles and marinara sauce
Day 4:
Breakfast: Smoothie with spinach, banana, almond milk, and protein powder
Snack: Celery sticks with peanut butter
Lunch: Lentil soup with whole grain bread
Snack: Trail mix
Dinner: Baked chicken with sweet potato and asparagus
Day 5:
Breakfast: Chia seed pudding with berries
Snack: Hard-boiled eggs
Lunch: Chicken salad with mixed greens and Dijon vinaigrette
Snack: Cottage cheese with sliced peaches
Dinner: Turkey meatballs with spaghetti squash and marinara sauce
Day 6:
Breakfast: Whole grain pancakes with maple syrup and fresh fruit
Snack: Edamame
Lunch: Southwest Salad with black beans, corn, avocado, and salsa
Snack: Rice cakes with cream cheese
Dinner: Baked cod with roasted potatoes and vegetables
Day 7:
Breakfast: Scrambled eggs with spinach and tomatoes
Snack: Greek yogurt with granola
Lunch: Chicken Caesar salad with whole grain croutons
Snack: Mixed berries
Dinner: Beef stir-fry with bell peppers, mushrooms, onions and brown rice
Foods to Avoid
Here is a list of foods to limit or avoid to help reduce menopause symptoms – weight gain, hot flashes and poor sleep.
- Caffeine (Coffee, Tea, Soda, Energy Drinks, Yerba Mate, Chocolate)
- Alcohol: While moderate consumption of alcohol is okay, excessive drinking can lead to weight gain, especially around the belly area
- Salty Foods (smoked meat/fish, prepared soups, deli meats, pretzels)
- Trans fats: Avoid foods high in trans fats, such as fried foods, baked goods, and margarine, as they can increase inflammation and belly fat.
- Processed Foods: Processed foods: Foods high in added sugars, refined grains, and unhealthy fats can contribute to weight gain and belly fat.
- Food and drinks with added sugar (ice cream, candy, baked goods, soda, energy drinks, juice drinks, processed foods.
In addition to following this meal plan, it is important to incorporate regular exercise into your routine to maximize weight loss and improve overall health. Aim to include a combination of cardiovascular exercise, strength training, and flexibility exercises in your workout regimen.
Remember to consult with a healthcare provider before starting any new diet or exercise plan, especially if you have any underlying health conditions.
By following a healthy and balanced diet, staying active, and maintaining a positive mindset, you can successfully lose menopause weight and achieve your weight loss goals. Remember that weight loss is a journey, and it may take time to see results.
Stay consistent and committed to your plan, and you will soon notice a slimmer, healthier you. Good luck!
References:
- Mayo Clinic. Menopause weight gain: Stop the middle age spread. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
- Harvard Health Publishing. Abdominal fat and what to do about it. https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
- Cleveland Clinic. Menopause and weight gain. https://my.clevelandclinic.org/health/diseases/15224-menopause-and-weight-gain