Shrinking a Menopause Belly: A 13¢ Supplement Helped 1 Nebraska Grandmother Lose 141 Lbs

For years, we’ve heard that fish oil and its omega-3 fatty acids are good for our hearts. But are they also good for our waistlines? “Just by adding this good fat, most women will see a pleasant surprise when they step on the scale,” says Michelle Schoffro Cook, Ph.D. , author of 60 Seconds to Slim. That’s even true for those of use over the age of 50 who’ve developed a stubborn hormone-related “menopause belly.” In fact, omega-3s are one of the key nutrients The New Menopause author Mary Claire Haver, MD , recommends to help older women get rid of excess fat around our middles. And taking fish oil supplements (which cost as little as 13¢ a dose at superstores) certainly seems to have helped Donna Merrill . The Nebraska grandmother has not only flattened her belly, she’s lost 141 pounds and restored her health. Keep reading for her inspiring story—and to learn how omega-3s can help you.

What is fish oil and how much should you take?

It’s simply fat from fish like salmon and sardines. What makes it special is that it is loaded with omega-3s, “which are fatty acids that are overall essential for good health,” says Joann Manson, MD, MPH , a preventive health expert at Brigham and Women’s Hospital in Boston and a professor at Harvard Medical School. While we can get omega-3s from plant sources, the kind we get from fish is easier for our bodies to use for crucial functions like keeping our hearts healthy, nourishing our brains, soothing inflammation and much more.

While you should discuss the best dose for you with your doctor, you’ll get about 2 grams from a small serving of salmon or other fatty fish. A number of studies have tested up to 3,000 mg a day, an amount that’s considered safe. Click through to learn more about fish oil benefits from a Harvard doctor

How fish oil fights fat and your menopause belly

Experts tell us that getting about 3,000 mg fish oil a day—from food, supplements or a combination of both—may be a good goal if you’re hoping to enhance weight loss. Key benefits:

Broken hunger hormones get fixed

Any healthy fat helps slow the speed at which food moves through our digestive tracts, creating a “stick to your ribs” effect. But fish oil takes hunger control the next level. It’s been shown to lower appetite for hours in overweight folks. A likely reason: Fish oil compounds appear to help fix “broken” stop-eating hormones —something common in those of us over age 50 carrying spare pounds, says Obesity Fix author James DiNicolantonio, PharmD .

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Midlife metabolism revs

In one study, ladies in their 60 and 70s who took 3 grams of fish oil a day bumped up their metabolic rate by 14% . Turns out, fish oil ignites when we’re active and can help us burn about 200 extra calories a day. And while scientists aren’t sure why, older women seem to benefit most.

Meno-bellies flatten

Chronic inflammation and rising stress hormones are two of the main factors that pack on belly fat as we hit menopause. Fish oil is proven to help reduce both, which may be why female dieters given fish oil see their waistlines get significantly smaller . In one study, fish oil helped women up to age 60 lose more weight and waist inches than men, who traditionally lose weight faster.

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Fish oil helped Donna Merrill, 54, lose 141 lbs and regain her health

When Donna Merrill recently set out to lose weight, it had nothing to do with fitting in skinny jeans. She did it to save her own life. Donna, a nondrinker, was stunned to learn she had fatty liver disease and stage-four cirrhosis. Specialists said her genes played a role, but all the white sugar and flour her liver had to process made matters worse. It was a lot to take in, and it got even worse. “One doctor said if I needed a transplant, I’d be denied because my BMI was too high,” recalls the Nebraska grandmother, who felt panic race through her body . She’d had little luck with diets when she was in better shape; now she was 309 pounds and always exhausted. Donna tried to hold back tears as she thought of her family, vowing to try again.

Clinging to hope and discovering fish oil

Donna had first been told about her liver issue after gallbladder surgery. “A doctor said I had a ‘fatty liver,’ but he didn’t explain it,” she says. He only advised her to avoid prepackaged foods. She gave up frozen meals, but  she couldn’t stay away from sugary cereal, tacos and ice cream. “The way I ate was as bad as heavy drinking,” she says now. And once she’d turned 50, pounds packed on so easily. Donna knew she needed help. She briefly considered joining a gym, but she just wasn’t strong enough.

As fate would have it, Donna ran into her friend Bailie, who was noticeably slimmer. Donna learned she was going to a local weight-loss clinic . “You should check it out,” Bailie said. Donna mulled it over for weeks—but then she went.

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Donna was sent home with a basic eating plan and a list of supplements the clinic used to help folks get great results. She emailed the list to her doctor; a reply came the next day. Her liver could only handle a multivitamin and fish oil. Donna was a bit disappointed, but she’d take any help a vitamin and fish oil might offer. She did a grocery run, and she was ready.

The next day, Donna measured portions and made simple meals with things like eggs, keto bread, turkey and veggies. She’d gotten protein shakes for snacks. “It was all food I like,” she remembers. She went to bed feeling hopeful.

As time passed, she got more creative, making yogurt bowls, sandwiches and roasted meat with potatoes. Each night, she’d take six little odorless fish oil pills. “I was full every day, even though I thought I’d be so hungry.” Was the fish oil helping her eat less or burn more fat? She wasn’t sure. But if she took them before bed, she no longer had trouble sleeping. After a month of good choices, fish oil and sound sleep, Donna felt great—and was down 21 pounds.

Good problems to have

As time went on, Donna shrunk from a size 26 to a 24, 22, then a 20. She was losing faster than on any other diet, her body changing in unexpected ways. “Sometimes I’d get so full, it was hard to eat everything I was supposed to,” she marvels. It was a good problem to have.

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After a year, down 90 pounds, Donna needed smaller clothes again. At Kohl’s, she tried a size 18. It was too big. “I was in regular sizes for the first time.” Glancing around, she was excited but overwhelmed. With the whole store to pick from, where did she even start? It took a while, but she found size XL tops and jeans that were perfect.

Another change: Donna felt ready to exercise. She tried an elliptical trainer and fell in love, gradually working up to a couple miles a day. Again her body seemed to respond better than ever.

In three years, Donna shed 141 pounds; she’s now a size medium or small. The moment she felt most transformed: When tests revealed she no longer had enlarged veins, a potentially fatal side effect of liver disease. “I was crying, because it was proof I was doing the right thing,” she shares. “I’ll always have cirrhosis, but it’s so much better.” Today, Donna, 54, reflects on the hopelessness in her past. “I’m so glad I tried one more time. I plan to be healthy and happy for many years to come!”

Using fish oil to target your menopause belly

Want to try eating like Donna did? Use a free app like Carb Manager to keep portions healthy. Then, at each meal, include a serving each of protein, fruit/healthy starch and cheese or good fat. Add 4 or more servings of veggies and a few small protein-rich snacks per day and drink plenty of water. With your doctor’s okay, add 1–3 grams daily fish oil supplement. If you like salmon or sardines, count each 4 oz. serving as 2 grams of fish oil.

Bonus recipe: TikTok’s famous salmon bowl

Salmon in this delicious viral dish is naturally rich in waist-shrinking fish oil

Ingredients:

• 8  oz. salmon, fresh or thawed
• 1⁄4 cup soy sauce
• 1 Tbs. honey
• 1 Tbs. chili flakes
• 1 Tbs. rice wine vinegar
• 1 Tbs. sesame oil
• 2 cups cooked rice, any variety, or sautéed cauliflower rice
• Garnishes such as avocado, sautéed greens, spicy mayo

Instructions:

1. Mix soy sauce, honey, chili, vinegar and oil in zip-top bag. Add salmon and shake to coat. Chill 30 minutes.
2. Cook salmon in lined air fryer at 400ºF until opaque, 7-9 minutes.
3. Serve fish on hot rice topped with garnishes.

Serves 2

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Additional reporting by Kate Arcell