4 Key Strategies How To Lose Menopause Belly Fat

A hormonally driven increase in belly fat is a common body composition change we see during midlife. In this video I discuss 4 key strategies how to lose menopause belly fat, support body composition changes and improve metabolism during perimenopause and menopause.

The key strategies to support metabolism during menopause

We recommend a lifestyle medicine and hormone support approach to hormone yur metabolic changes during perimenopause and menopause:

1. Nutrition - with focus on the mediterranean diet,

2. Resistance Training - to support muscle growth and maintenance as well as metabolic capacity,

3. Support Sleep - this is your metabolic hormone reset - it allows cortisol and insulin to be produced according to your circadian rhythm.

4. Menopause Hormone Therapy can help to support lean muscle mass and reduction in the rate of increase in belly fat.

Related: Weight Gain in Perimenopause

References

Bermingham KM, Linenberg I, Hall WL, et al. Menopause is associated with postprandial metabolism, metabolic health and lifestyle: The ZOE PREDICT study. EBioMedicine. 2022 Nov;85:104303.

Gonçalves C, Moreira H, Santos R. Systematic review of mediterranean diet interventions in menopausal women. AIMS Public Health. 2024 Jan 10;11(1):110-129.