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How to Get Rid of Menopause Belly Fat

By Mary Kyle Blogger

I went through a relatively early menopause. By age 49, I had not only climbed the menopause mountain but was over the top and to the other side. The only problem was that menopause left me sporting a bulging belly, the likes of which I had not seen since I was six months pregnant!

I went on a diet (didn’t work). I jumped rope (didn’t work). I walked (didn’t work). I did a million sit ups (didn’t work). I went in for my annual and the first thing out of her mouth was, “Well, I see you have that menopause belly thing going on. It’s a real @)#(*$#$& to get off!” Needless to say, that sage advice didn’t help me out either in my search for a way to get rid of my newfound companion.

Since my doctor didn’t offer any advice, I’ve spent the last year wearing “fat” clothes in an attempt to hide this new shape. Frankly, I’ve had enough! I’ve decided to fight back and started researching. My search started with the Mayo Clinic. (See, After all, if the Mayo Clinic doesn’t have a clue, who will?

I learned that women have two types of belly fat – subcutaneous fat (the wonderful unsightly bulge we see around our middle) and visceral fat (fat which is buried deeply underneath our subcutaneous fat and settles around our organs). Viseral fat is the type of fat which causes the real health problems in women – diabetes, high blood pressure, breast and colorectal cancer, to name a few. It’s the visceral fat that we need to attack in order to regain that flat tummy of bygone years.

The good news is that according to the Mayo Clinic, visceral fat will respond well to diet and regular exercise. So, I was dieting. I was exercising. What was I doing wrong?

With respect to diet, the Mayo Clinic recommends the following: reduce portions and caloric intake, avoid saturated fats and replace them with polyunsaturated fats, eat more fruits and vegetables and less white bread and pasta. This should go a long way to reducing your belly fat.

In addition, daily moderate exercise was recommended along with weight training, the amount and type depending on your current activity level.

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

Add a Comment41 Comments

Sanford Hall

Perhaps try a lighter diet for a period of time to see if it helps.

August 14, 2013 - 10:35am
EmpowHER Guest

The other suggestion is drink more water. And journal everything that goes in your mouth. Including liquids and solids. Eat smaller meals throughout the day.

December 17, 2012 - 2:37am

The Mayo clinic information is useful but diet and exercise doesn't always cut it when dealing with menopausal weight gain. I've found this ebook to be helpful in explaining some additional options.

October 19, 2012 - 4:47pm
EmpowHER Guest

I found this. I think is a good way

September 30, 2012 - 6:17am
EmpowHER Guest

I am going to take advice from these responses. My belly is so heavy and actually hurts.

April 5, 2012 - 5:34pm
David Gomes (reply to Anonymous)

Cut back on foods high in cholesterol, saturated fat and sugar. Though you need to cut calories, do not reduce them too drastically; while this might facilitate a quick drop in pounds, it will harm your weight loss efforts in the long run.

April 24, 2013 - 4:31am
Mary Kyle Blogger (reply to Anonymous)

Hi anon... As you can read from the posts, you have lots of good company!  :-)  I continue to work on my belly and am hoping that it won't always be such a struggle.

April 9, 2012 - 8:16pm

I'll add another idea to the lose the belly fat discussion.
I find it's about balancing blood sugar and hormones. Balance of starch and sugars is very important. I advise my patients to stay away from both -- from rice, pasta, breads, and white potatoes, meat about 3 times a week and lots of vegy's, always.

March 19, 2012 - 1:06pm
Mary Kyle Blogger (reply to mbachia)

Hi Mbachia... I'd actually like to hear more about the sugar/hormone connection. If you have time, please email me.Thanks so much.


March 26, 2012 - 7:28pm
EmpowHER Guest

I don´t know what awaits for me because I´m not there yet, but I must say I hope to be like my mom, she can eat almost what she wants and she doesn´t get fat. But she is moving a lot, you know, always doing something in the garden, cleaning the house, this and that. I guess it helps too. Jane.

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July 16, 2011 - 7:46am
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