Jul 23, 2024
If you’ve ever wondered how to lose a menopause belly, you're not alone. We know it can feel frustrating when your favorite jeans no longer fit the same way as a few years (or months) ago.
Menopause is a natural transition that most women reach in their mid-40s to mid-50s, even though the timing can vary.1 For many women, it may bring unexpected changes like a menopausal tummy.2
In this article we break down why menopause belly fat happens and how you could work towards losing it.
What to Know About Belly Fat During Menopause
Before we look at menopause belly fat, let’s look at fat and what it means in your body. Depending on where your body stores fat, it could be visceral or subcutaneous.3
Subcutaneous fat lies just below your skin.3 Visceral fat on the other hand lies deeper, inside your stomach, surrounding your internal organs. And this the fat we’re referring to.3
When you have excess visceral fat, it could affect your long-term health.3 That’s why when belly fat happens during menopause, it could be helpful to take steps to help reduce it.3
Let’s take a look at the causes of belly fat in menopause, so you could better understand what’s going on.
Hormone Changes
During menopause, your body experiences major hormonal shifts, particularly a drop in estrogen levels.2
As estrogen levels decrease, your metabolism may slow down, and muscle mass reduces, leading to increased body fat and weight gain, often around the stomach.2,4
Did you know that hormone changes aren’t just about weight gain? These shifts during menopause have also been linked with incontinence.1
Lifestyle Changes
Lifestyle changes often happen together with the start of menopause.2 Menopause weight gain can also result from other factors including eating an unhealthy diet and not getting enough sleep.5
Research also shows that people who don't get enough sleep tend to eat and drink more calories and to snack more than those who get their solid 8 hours.5
How to Lose Belly Fat During and After Menopause
Managing and reducing belly fat during and after menopause can be challenging, considering that weight loss cannot be targeted to specific areas. But with the right strategies in place, managing your weight is entirely possible. Here's how:
Can Hormone Therapy Help Control Weight Gain?
Hormone Replacement Therapy (HRT) is commonly used to ease hot flashes and may also help shift fat away from the belly.5
HRT may also improve your sleep, which in turn could support healthier lifestyle habits and can help manage weight.6
It’s important to consider the risks of HRT.
Some risks include a small but increased risk of breast cancer, heart attack and stroke.6
Regardless, while HRT may not be solely responsible for weight loss, when it is paired with eating healthy and regular exercise, it could help you to manage your weight.5,7
Diet for Managing Menopausal Abdominal Fat
When you’re eating a lot of refined carbs, you’ll find they digest quickly, leaving you hungry quicker. They are often lower in fiber too, making it easier to overeat.8
That's why a diet high in refined carbs, like products made with white flour or containing corn syrup, have a high glycemic index, AKA GI, and may cause blood sugar spikes and contribute to belly fat. 8
When it comes to managing weight gain during menopause, one standout option is following the Mediterranean diet.7 This approach isn't just about shedding pounds, it's great for your overall health.7
It may help lower your risk of metabolic syndrome, heart disease, and dementia, while supporting your gut health during menopause. 7
Think of it as loading up on fruits, veggies, whole grains high in fiber, and healthy fats like olive oil.7 This combination keeps inflammation in check and supports a steady weight during menopause.7
Another option is a more plant-based diet.7 Load up on legumes, nuts, soy, and fish, go easy on red meat, swap butter for healthier oils, and watch those added sugars in drinks and desserts.7
You don't need to cut out all carbs. Some, like whole grains, are really helpful for your body.8 Your portion sizes matter too. Even if you're eating healthy, calories could add up when you eat more than your body needs.3
Top Exercises to Combat Belly Fat During Menopause
Looking for the best way to get rid of menopause belly fat? Here are some top exercises for menopause that can make a real difference.
Aerobic Exercises
A brisk walk is a fantastic way to get your heart pumping and burn calories. Aim for at least 30 minutes a day, most days of the week.9
And, if you're up for it, jogging or running with friends can be excellent for burning calories and improving cardiovascular health.9
Resistance/Strength Training
Strength Training that targets all your major muscle groups could help keep your muscles strong and your metabolism revved up.9
Remember, consistency is key. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, plus muscle-strengthening exercises on two or more days.9
Shrink Belly Fat with Tai Chi
Tai chi is a gentle, slow exercise that combines movement and meditation.10 It may help with sleep, anxiety, and stress levels.9,10 Because high stress and poor sleep could contribute to weight gain during menopause, tai chi might be worth adding to your weekly routine.10,11
Update Your Sleep Strategies to Rest Better and Fight Weight Gain
When you don't get enough sleep, it impacts your hunger hormones, your body fat, and how your body uses energy.9
You tend to end up with more ghrelin, the hunger hormone, and less leptin, AKA the fullness hormone, making you feel hungry even when you don't need to eat.9
Here are a few things that can help you get a more restful night’s sleep:
- Create a Sleep Haven: Make your bedroom a cozy retreat—cool, dark, and quiet.9
- Put away the screens: The blue light from your devices can affect your sleep hormones.9 Try switching off an hour before bed, or use amber-lensed glasses to help. 9
- Wind down before bed: Read a book, take a warm bath, or do some gentle stretching before getting under the covers.9
- Keep a consistent sleep schedule: Go to bed and wake up at the same time every day (yes, even over weekends).12
Additional Lifestyle Changes for Weight Management
Managing weight during menopause often involves more than just diet and exercise alone. Here are some lifestyle tweaks that can really make a difference:
- Stress Management Techniques: Let's start with stress, it's a biggie! When stress levels soar, so can the numbers on the scale, especially around your belly. Try a daily walk to help keep stress in check.9
- Social Activity and Support: Staying social isn't just fun, it's good for your waistline too! Connecting with friends can lift your spirits and reduce stress, which means making healthy lifestyle changes together. 5,9
- Reduce Alcohol Consumption: Now, about that glass of wine; it's okay in moderation, but too much can pack on the pounds.5 Cutting back can really help with weight management during menopause.
You Can Beat Belly Fat!
Managing belly fat during menopause is complex but totally doable. Hormones, metabolism changes, and lifestyle habits like diet and exercise all play a role.
Hormone therapy and a Mediterranean-style diet can help balance hormones and support weight management.
Exercise boosts metabolism and burns calories. Good sleep habits, stress management, staying social, and cutting back on alcohol are also crucial.
So, take it step by step, be kind to yourself, and focus on making sustainable changes. Remember, it’s about feeling good inside and out during this phase of life.
If you are experiencing light incontinence during your activities to help manage menopause belly fat, you should try TENA Light Incontinence products for a barely there feel.
FAQs
What is belly fat?
It refers to fat your body stores around your stomach.3 It includes both subcutaneous fat under the skin and visceral fat surrounding internal organs.3
What causes weight gain during menopause?
Weight gain during menopause might show up because of hormonal changes, slower metabolism, muscle loss, and lifestyle factors such as reduced activity and poor sleep.2,4
What shrinks menopause belly?
A combination of regular exercise, a balanced diet, good sleep, and stress management may help with menopause belly fat over time.9
What drink burns the most belly fat?
Choosing drinks like water and green tea instead of sugary drinks may help support weight loss alongside other lifestyle changes.13
What shrinks belly fat the fastest?
Regular healthy habits such as strength training, a balanced diet, and proper sleep could help you burn your belly fat.9
What to drink first thing in the morning to lose belly fat?
Starting the day with water could help you stay hydrated and allow your body use energy better, but you may still need other lifestyle habits to help your weight loss journey.9, 14
Reference
1. World Health Organization. ‘Menopause’. 2022. Accessed 23 June 2024. Available from: https://www.who.int/news-room/fact-sheets/detail/menopause
2. Johnson, S. ‘Best ways to lose weight during menopause’. 2019. Accessed 23 June 2024. Available from: https://www.medicalnewstoday.com/articles/325386
3. Mayo Clinic. Belly fat in women: Get rid of it — for good! [Internet]. Mayo Clinic. 2023. Available from: https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809
4. Szeliga A, Chedraui P, Blazej Meczekalski. The Impact of the Menopausal Transition on Body Composition and Abdominal Fat Redistribution. Journal of Clinical Medicine [Internet]. 2026 Jan 16;15(2):740–0. Available from: https://www.mdpi.com/2077-0383/15/2/740?
5. Mayo Clinic. ‘The reality of menopause weight gain’. 2023. Accessed 23 June 2024. Available from: https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
6. Premier Health. ‘Consider Pros and Cons of Hormone Replacement Therapy’. 2021. Accessed 24 June 2024. Available from: https://www.premierhealth.com/your-health/articles/women's-health-update/consider-pros-and-cons-of-hormone-replacement-therapy
7. UChicagoMedicine. ‘Why am I gaining weight so fast during menopause? And will hormone therapy help?’ 2023. Accessed 23 June 2024. Available from: https://www.uchicagomedicine.org/forefront/womens-health-articles/2023/april/menopause-weight-gain-hormone-therapy
8. Bjarnadottir A. Why Refined Carbs Are Bad for You [Internet]. Healthline. 2023. Available from: https://www.healthline.com/nutrition/why-refined-carbs-are-bad#TOC_TITLE_HDR_2
9. Everyday Health. ’12 Ways to Beat Menopausal Belly Fat’. 2022. Accessed 23 June 2024. Available from: https://www.everydayhealth.com/menopause-pictures/ways-to-beat-menopausal-belly-fat.aspx
10. The Health Benefits of Tai Chi [Internet]. Harvard Health. 2026. Available from: https://www.health.harvard.edu/exercise-and-fitness/the-health-benefits-of-tai-chi
11.Stuart A. Menopause, Weight Gain, and Exercise Tips [Internet]. WebMD. 2025. Available from: https://www.webmd.com/menopause/menopause-weight-gain-and-exercise-tips
12. WebMD Editorial Contributors. How to Lose Weight After Menopause [Internet]. WebMD. 2026. Available from: https://www.webmd.com/healthy-aging/lose-weight-after-menopause
13. Cooper J. The Best and Worst Drinks for Losing Weight [Internet]. WebMD. 2025. Available from: https://www.webmd.com/diet/ss/slideshow-best-worst-drinks-weight
14. Bernstein S. Morning Tips for Weight Loss [Internet]. WebMD. 2025. Available from: https://www.webmd.com/obesity/ss/slideshow-morning-habits-to-lose-weight
