Menopausal women often face many health changes, with weight gain and abdominal fat accumulation being common issues. The primary cause is declining estrogen levels, leading to metabolic changes in the body. As estrogen decreases, fat tends to distribute more around the abdomen instead of the hips and thighs as before. Additionally, a slower metabolism, altered insulin sensitivity, and increased low-grade inflammation can make weight management more challenging.

Lack of sleep, elevated stress hormones, and reduced muscle mass accelerate abdominal fat accumulation. Women should adopt a balanced diet, manage calorie intake, and maintain a consistent exercise routine.

Stabilize blood sugar

Women should replace refined grains and sugar with whole, fiber-rich foods like millet, oats, lentils, vegetables, and low-glycemic index fruits. This improves insulin response and reduces abdominal fat accumulation.

Choose healthy fats to support hormonal balance

Many women eliminate fats entirely for weight loss, but this can be counterproductive as the body needs beneficial fats. Omega-3 fats from seeds, nuts, and cold-pressed oils help control inflammation, support metabolism, and increase satiety. Low-fat diets often worsen hormonal imbalance symptoms and cravings.

Incorporates fermented foods for gut health

Women should focus on fermented foods, dietary fiber, and adequate water intake to improve microbial balance, which helps regulate weight. A healthy gut contributes to better nutrient absorption, increased satiety, and reduced cravings.

Eat on time

Meal timing is also important for overall health. Eating an early, timely dinner and limiting late-night snacking can enhance insulin sensitivity and sleep quality – both crucial for reducing visceral fat.

Prioritize protein in every meal

Muscle mass naturally declines with age, slowing metabolism. Adequate protein intake helps maintain lean muscle, increases satiety, and stabilizes blood sugar. Instead of consuming a large amount of protein in one meal, women should distribute it evenly across meals to ensure a continuous supply of nutrients, supporting recovery and more effective weight management.

*Le Nguyen (According to Only My Health)*