How To Get Rid of Menopause Belly Fat and Lose Weight Naturally

Menopause comes with a lot of changes. Changes to your mood, sleep, energy levels and physical body. Indeed, many women struggle with weight gain during menopause, specifically around the midsection. Here, we explain what causes this and how to get rid of menopause belly fat naturally.

What causes menopause belly fat and weight gain?

“I have seen a big shift in my body since I went into perimenopause,” shares Tamsen Fadal , award-winning journalist, menopause and women's health advocate, author of How to Menopause: Take Charge of Your Health, Reclaim Your Life, and Feel Even Better than Before (March 25, 2025) and producer of The M Factor: Shredding the Silence on Menopause , premiering on PBS on October 17 in advance of World Menopause Day. “Often women go to the doctor and they say it’s just your age, and that makes us feel like we have no control. But hormones are a big culprit during this time.”

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During perimenopause and menopause, plummeting progesterone and estrogen levels play a role in the loss of muscle mass . This leads to a slower metabolism and more fat accumulation, specifically in the midsection. The result: Abdominal fat increases from 5-8 percent of total body fat in premenopausal women to 15-20 percent of total body fat in postmenopausal women, according to a study in Women’s Health Reports .

How to get rid of menopause belly fat

The good news: It is possible to get rid of menopause belly fat and block menopausal weight gain from sneaking back on. “My workouts changed, my focus on nutrition has changed and my hormonal balance has changed, too,” shares Fadal. Here are three of her tried and true strategies to lose weight and belly fat.

1. Fill up on protein and fiber

“I have substantially increased protein . That’s a huge part of every meal,” says Fadal. “I stopped eating meat and fish years ago, but I went back to fish to maintain muscle mass and boost my metabolism.”

She also increased her intake of fiber from its premenopause levels. “The fiber is to decrease insulin spikes and break the fast in the morning. I always add soluble fiber to my smoothie,” like her Hot Girl Menopause Smoothie , says Fadal. Some fiber-rich ingredients she favors include chia seeds, hemp seeds and leafy greens, all of which can help prevent gaining weight.

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2. Pick up the weights

“I was a big cardio girl. I used to do the treadmill or elliptical for 45 minutes every day,” Fadal shares. “Now, strength training is my big focus, at least three times a week. Either bodyweight exercises or weights.”

Why this is key: Strength training, like eating enough protein, will help counteract the loss of lean muscle mass that leads to increased belly fat storage. And as a bonus, this type of physical activity can also improve mood, strengthen bones and maybe even reduce hot flashes. To help lose belly fat, try Fadal’s single dumbbell lower body routine .

3. Reduce stress

“High cortisol is a problem,” notes Fadal. Indeed, excess amounts of the stress hormone cortisol can slow metabolism, increase cravings for sugary foods that contribute to fat storage and force fat to be relocated to the abdomen, where it takes up residence around your organs and stretches out your waistline.

“I try to balance stress with something, like yoga,” Fadal says. Other smart stress-reducing strategies to aid weight loss include meditating, taking daily walks and writing in a gratitude journal.

Hormone replacement therapy can help get rid of menopause belly fat

“It’s not for everyone, but hormone replacement therapy was right for me,” Fadal shares. “It helped balance my estrogen levels, which were very low. I feel like it has made a difference.” Talk to your healthcare provider about whether HRT could be the solution to your menopause belly or other symptoms of menopause.

Read on for more menopause management tips!

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .