1. Eat Healthy Fats

Although I get that it might sound counterintuitive to eat fat if you want to lose fat, there is a method behind the madness. For one thing, fatty foods are able to keep you feeling fuller for a longer period of time. Also, they can lower your cholesterol levels, provide you with a boost of energy, help your system absorb the nutrients that it needs, and yes, help you to lose weight.

When it comes to that last point, there is actually a saying that states that “fat helps you to burn fat.” The key is to consume what is considered to be “healthy fats,” including salmon, avocados, eggs, nuts, and dark chocolate.

2. Then Eat (More) Protein

Remember how I said in the intro that losing muscle mass comes with going through the stages of menopause? Well, when you up your protein intake, that helps to build more muscle. Some other benefits that come with protein consumption are it helps to stabilize your metabolism, reduces hunger cravings, and it plays a role in helping you to burn more fat, too.

Foods that are high in protein include red meat, poultry, eggs, quinoa, chickpeas, black beans, and dairy (or dairy alternatives like oat milk, almond milk, and flax milk).

3. And Some Anti-Inflammatory Foods

I won’t lie to you; it really does suck that some of the best-tasting foods can also cause inflammation in your system. Foods like fried ones, sugar, red meat, and white-ish, including white pasta, white rice, and white pasta (yep, all of the fun stuff). The reason why inflammation is problematic as all get out is that, once it hits the systematic level, that significantly increases your chances of being diagnosed with diabetes, heart disease, arthritis, Alzheimer’s disease (wild, right?), and yes, obesity.

So, while we’re talking about foods that are good for you, also grocery shop for ones that fall into the category of being anti-inflammatories. Foods like dark leafy greens, cherries, almonds, olive oil, and tuna certainly qualify.

4. Consume More Vitamin C

Did you know that there is a direct link between body fat and a low amount of vitamin C in your system? No joke. What’s even wilder is if you’re not getting as much of this nutrient into your system, your waistline is one of the first places where the “evidence” could very well show up — not to mention the fact that a vitamin C deficiency can also result in drier skin, bleeding gums, vision issues, and bad moods.

So, if you don’t eat a lot of citrus fruit, berries, cantaloupe, spinach, or peppers, definitely take a vitamin C supplement. Oh, and try to keep it below 2,000 mg a day. Even though your body will get rid of the vitamin C that it doesn’t need, too much of this nutrient can definitely lead to an upset stomach.

5. Sip on Some Oolong Tea

Is herbal tea something that you enjoy? Yeah, me too. As you’re in the process of building up your collection, make sure that you’ve got some oolong tea around. Aside from the fact that it’s loaded with antioxidants, it can lower your diabetes risk, it can help to keep your heart healthy and strong and oolong tea has a solid reputation when it comes to weight management. One reason is because it’s great at increasing your metabolism, which is also something that can take a bit of a dive during perimenopause and menopause.

6. Exercise

There is no way that you’re going to be able to take weight off and keep it off without doing some form of exercise. Cardio helps to burn fat, while strength training helps to give your body some definition and build muscle mass. And what if the thought of going to the gym several days a week is a total turn-off? Walking, participating in online yoga classes, jogging around your neighborhood, using free weights, and even playing with your children all qualify as exercises that will help get rid of belly fat.

However, if you’d like some specific exercises that will help to get that menopause belly where you want it to be as soon as possible, check out Prevention’s “17 Best Exercises to Burn Belly Fat, According to Personal Trainers”.

7. Monitor Your Stress Levels

I have shared many times before that some pretty serious health issues are directly tied to stress: asthma, diabetes, depression, heart disease, and, yes, obesity. Know what else I read a while back? Currently, over 2 out of 3 women are considered to be either overweight or obese, and when you think about how stress-filled a lot of our lives are…how could the connections not be made?

Because cortisol can throw your metabolism off and decrease the muscle mass that you’re already losing during perimenopause and menopause and because that, too, can contribute to belly fat — well, that’s just one more reason to reset boundaries with any person, place, thing or idea that is stressing you out. For so many reasons, it’s just not worth it, sis.

8. Inhale Some Clary Sage

Any time that I pen a health-related article, if I can find a way to incorporate essential oils, I will. Today, it’s clary sage because there is a direct correlation between inhaling it and losing belly fat. For one thing, it can help to regulate your moods. Another benefit of clary sage is it can help to reduce your stress hormone (cortisol) and, again, that means less fat accumulation including when it comes to your belly area.

9. Research Caralluma Fimbriata

If you’ve heard of Caralluma Fimbriata before, I am 1000 percent impressed. For those who haven’t, it’s an herb that helps to manage your serotonin (a chemical that sends messages throughout your body) levels. What does this have to do with belly fat? Well, some studies reveal that when you take in this particular herb, it can get your serotonin levels to suppress your appetite and ultimately reduce belly fat; that’s why many diet pills have it listed as one of their ingredients.

10. Up Your Iron and Calcium

Although you might’ve read or heard somewhere that once you stop having a period, you won’t need as much iron (because you’re not losing as much blood anymore), there is some scientific data that pushes back on that. For instance, one study reveals that iron and calcium, together, can help to keep your bones strong once that time of your life transpires.

When you add that to the fact that some intel also says that iron supplements can help to regulate a high-fat diet while calcium helps to regulate how fat is processed in your body — if you know that you’re not getting enough iron and calcium, now is the time to be more intentional about doing so.

11. Get More Sleep. And Rest.

Perimenopause and menopause are a real mutha when it comes to trying to get a good night’s rest. A huge reason is due to night sweats, which are another result of estrogen and progesterone acting like they are on a roller coaster ride at Six Flags. And if you don’t make sure to get at least six hours of sleep every night, that can cause you to pack on some pounds because 1) it causes you to eat less, 2) it stabilizes your metabolism, 3) it gives you the energy that you need to consistently exercise, and 4) it can help to keep your stress levels down — and since there is scientific research to back up that stress can directly lead to abdominal fat accumulation, that is something to take special note of.

While we’re on this topic, also make sure to REST too — and yes, there is a difference. While sleep helps your mind and body to rejuvenate and refuel, rest helps even your soul to calm down and refresh itself. When you do things like stay off of electronics, read (an actual book), listen to nature sounds, pamper yourself, and take a day off to do absolutely nothing, that also decreases your cortisol levels so that weight gain is harder for you to experience.

12. Don’t Diet

As more time goes by and more research is being done, many physical and mental health professionals are coming to the conclusion that diets aren’t the way to go when it comes to losing weight. Instead, to get the long-term results that you seek, it’s important to focus on the reasons behind what got you to the weight where you are and the lifestyle changes that need to happen in order to get the results you seek. So, as I close this out, it’s important to keep in mind to not rely on diets to get your belly fat under control; this includes doing trendy things like taking Ozempic.

I personally know several people, who aren’t diabetic, who are relying on it to drop a few pounds, and not only is that causing a shortage in the drug for diabetics who actually need it, but it’s also frowned upon when used in this fashion. In fact, you should only take it if a medical professional has advised you to. Instead, old-fashioned eating right and exercising is the healthier way to go — for your overall health and well-being and to get that menopause belly where you want it to be.

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