How to Beat Belly Fat + Feel GREAT Through Menopause

Why do my pants feel so damn tight? 👖

You're eating right, working out, doing all the things you used to do, and BAM—you turn 50 and...

Weight gain! Belly fat! Tighter jeans!

What gives?

As if menopause wasn't uncomfortable enough, many women also experience unexpected (and unwelcome) changes to their bodies.

Look, I'm all for body positivity and loving your body no matter what, but it felt so unfair!

It seemed like overnight I went up a size but nothing in my diet or lifestyle changed.

I knew something needed to change, so I searched for answers. 

You are not going crazy

Extra belly fat is caused by changes in our hormones and metabolism slowing down. So, what can we do? There are a few things I've discovered in the kitchen and gym that really help keep belly fat at bay—without removing all the joy in life.

1) - Shop the perimeter of the grocery store

That's where the food is fresh, not processed and prepacked. Processed foods can have a larger effect on your waistline and even heighten menopause symptoms. (As if there weren't already enough good reasons to pick fresh when you can!)

2 ) - Cook in bulk

I'm always on the go (I work in education, which means long days at school), so I can't cook all 3 meals at home each day. So I meal prep to make it easier to grab healthy options from the fridge on my way out the door in the morning.

3) - Try intermittent fasting

As a highly organized person, I thrive off routine and have found I LOVE intermittent fasting. It allows your cells to repair and your body to remove waste. Plus, it will help you not just shed pounds but fat as well. Some studies even suggest that intermittent fasting can help reduce your risk of type two diabetes. So many wins!

‍4) - Eat more protein 

As women get older, we need more protein to maintain our muscle mass and boost our energy. Protein isn't just from meat. Here's some other options: fish, walnuts, almonds, lentils, chickpeas, quinoa, eggs, and almond butter. Adding as many of these foods to my diet as possible throughout the week boosts my protein levels in a way that tastes good and makes me feel great.

I find the extra protein has helped me have more energy to work out and shifted my body composition, so I feel more fit and toned!

‍5)  - Water, water, water

The more waste we can flush from our bodies, the better! And since most menopausal women produce more sweat, we need to make sure we’re as hydrated as possible. Water helps our energy, gives brightness to our skin, and helps maintain our weight!

If you find water really boring, try adding lemon, fruit, or mint leaves to make it more fun.

‍6) - Strength training + yoga

I alternate between strength training and yoga throughout the week. Strength training is particularly important for women over 40 to help maintain bone and muscle mass. Yoga helps me both mentally and physically. It improves my flexibility, balance, form, and allows me to take a moment to think, breathe, and be at one with my thoughts.

No reason to join a studio or gym. There are plenty of online options that you can do in the comfort of your own home. Tony Horton's Power Nation is my favorite!

‍7) - Walk it out!

Want to keep it simple? Walking is shown to have the biggest benefit to women’s health long term. I don't care if you're walking fast. I don't care if you're walking on a treadmill. I don't care if you're walking in place in your living room. For bonus points, walk outside in the sunshine to get extra Vitamin D!

‍I hope these tips help keep the belly fat at bay AND your mood and energy rockin’! 

Please don't get discouraged. None of these habits are quick fixes, and it might take time to see results. But giving yourself a little extra self-care and love will be rewarded ten times over! 

All the best,

Helena