If you’ve hit midlife and noticed stubborn weight gain around your middle that just won’t shift, despite eating well and staying active, you’re not alone. Belly fat during menopause is a common and frustrating issue for many women, often caused by a mix of hormonal changes, stress, and a slowing metabolism.

The good news? There are effective ways to tackle it. Here are five of the best strategies that really work.

Adopt a Balanced Diet

No surprise but what you eat plays a huge role in managing weight during menopause.
– Focus on Whole Foods: Fill your plate with fruits, vegetables, whole grains, and lean proteins. These nutrient-rich foods help you feel full and fuel your body.
– Increase Fibre Intake: Fibre helps regulate digestion and keeps you fuller for longer. Great sources include beans, oats, berries, and leafy greens.
– Control Portion Sizes: It’s easy to overeat without realising, so try using smaller plates and tuning in to your hunger cues.
– Add Healthy Fats: Avocados, nuts, seeds, and olive oil can actually help reduce cravings and support heart health.
– Cut Back on Sugars and Refined Carbs: These are often the sneaky culprits behind stubborn weight. Swap them for complex carbs like sweet potatoes and quinoa.

Move Your Body

Exercise isn’t just about burning calories, it’s about boosting your mood, protecting your bones, and keeping your metabolism ticking. Strength training is especially helpful for midlife women, as it supports muscle mass and bone health. Personally, I’ve found that going to a weekly dance class works wonders. I might not be the best dancer, but it makes me laugh, and laughter burns calories too, right?

Manage Your Stress

Stress can lead to an increase in cortisol, a hormone that contributes to belly fat. Finding ways to manage stress is essential. Whether it’s walking, yoga, journaling, or simply listening to a podcast, give yourself permission to unwind. I love tuning into Rob Beckett and Josh Widdicombe’s podcast, it’s a guaranteed giggle and sometimes that’s exactly what I need.

Prioritise Rest

Sleep often gets overlooked, but it’s a big player in weight management. Poor sleep can disrupt hunger hormones, increase cravings, and mess with your metabolism. Try setting a calming nighttime routine and sticking to regular sleep and wake times.

Consider Supplements

Sometimes, even with the best habits, our bodies need a little extra support. That’s why I developed Menobelly— a supplement specifically designed to support women dealing with menopausal belly fat. It targets four key areas that contribute to weight gain: stress, metabolism, hormones, and energy. It’s a blend of natural ingredients chosen with care and backed by years of experience in nutritional support for midlife women.

Getting rid of menopausal belly fat isn’t about quick fixes or fad diets. It’s about understanding your body, nourishing it well, staying active, and finding balance, physically and emotionally. Small, consistent changes can make a big difference, and you don’t have to do it alone.

Click here for more information on our Menobelly supplement