Why Belly Fat Happens During Menopause

by | Jul 29, 2024 | Monday's Menopause

As estrogen levels drop, the body tends to store more fat in the abdominal area. Coupled with a slower metabolism and loss of muscle mass, this can make it challenging to keep belly fat at bay.

~The Oil-Free Plant-Based Advantage~

An oil-free, plant-based diet can help you manage your weight more effectively and keep your heart healthy. Here’s how you can optimize your diet:

Foods to Include:

  1. Leafy Greens: Spinach, kale, and Swiss chard are low in calories and high in nutrients, providing essential vitamins without added fat.
  2. Cruciferous Vegetables: Broccoli, cauliflower and Brussels sprouts are excellent for digestion and can help reduce bloating.
  3. Whole Grains: Quinoa, brown rice and oats are great sources of fiber, which keeps you full and satisfied longer.
  4. Legumes: Beans, lentils and chickpeas are rich in protein and fiber, promoting muscle maintenance and satiety.
  5. Fruits: Berries, apples and pears are high in fiber and antioxidants, helping to manage weight and combat inflammation. But stick with two servings, not half the watermelon. Eating an abundance of fruit is not sustainable for hunger.
  6. Root Vegetables: Potatoes, sweet potatoes, parsnips and carrots provide essential nutrients and fiber, keeping you energized throughout the day.
  7. Non-Fatty Protein Sources: Tofu, tempeh and edamame are excellent plant-based protein sources without the added fat.

Foods to Avoid:

  1. High-Fat Foods: Avoid avocados, nuts and seeds, which, while healthy, are higher in fat and calories.
  2. Processed Foods: Stay clear of processed plant-based foods that often contain hidden oils and additives. They’re simply junk food and contain virtually no nutrients.
  3. Sugary Snacks: Steer clear of any intake of sugary processed foods and beverages that can lead to weight gain. Remember your taste buds will change in 10 days. Utilize your fruit allowance for that craving.

Tips for Success

  • Meal Prep: Plan your meals ahead of time to ensure you have healthy, oil-free options readily available.
  • Stay Hydrated: Drink plenty of water to help with digestion and reduce bloating.
  • Exercise Regularly: Incorporate both cardio and strength training exercises to boost metabolism and maintain muscle mass and strengthen your “core” and abdominal muscles. Doing Pilates is great for this and posture.
  • Mindful Eating: CHEW your food and eat slowly to better recognize when you’re full. It takes your tummy 20 minutes to realize it’s full.

Remember, consistency is key. Embracing these healthy habits will not only help you manage menopause belly fat but also improve your overall well-being.

In essence, how to handle belly fat during menopause? Don’t eat FAT! 💜

I hope I’ve helped you.

Wishing you a healthy and happy week!