5 Tips To Fight Menopausal Belly Fat (that really work)

By: Dr. Mary Claire Haver

Weight gain may seem unavoidable as you reach middle age, but it doesn’t have to be.

As estrogen levels begin to fluctuate, you start to experience signs of menopause, such as hot flashes, night sweats, and mood changes, as well as noticing that your pants may be getting a bit tighter.  

As estrogen levels drop, we experience a rise of active testosterone, and fat distribution begins to shift from the hips and thighs to the abdomen1 – in the form of visceral, or “belly fat.” Testosterone is the cause of this new belly fat phenomenon.2 

And belly fat isn’t just unsightly; it’s also dangerous. Studies have shown to raise the risk of heart disease,3 diabetes,4 dementia,5 breast cancer,6 and perhaps even early sudden death.7

Here are my top tips to decrease belly fat throughout menopause and beyond

1. Eat More Protein8

Studies have shown that people who eat at least 1 – 1.5 g of protein for every kg of lean body mass have less belly fat than people who eat less. Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products.

2. Get enough Soluble Fiber9

There are several reasons why getting enough soluble fiber can decrease your amount of belly fat. Studies show that people who consume more soluble fiber have a greater variety of bacteria and better health outcomes.10 Furthermore, a new study found that individuals with a varied gut microbiome had a lower chance of belly fat.11 Foods containing high levels of soluble fiber include dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and potatoes. 

3. Probiotics12

Probiotics are healthy bacteria found in food and supplements that support gut health. Studies have shown that probiotic supplementation can substantially reduce belly fat. In another study, women who took a probiotic supplement lost 50% more weight than women who took a placebo.13 Foods rich in probiotics include yogurt, sauerkraut, miso soup, soft cheeses, kefir, sourdough bread, acidophilus milk, and sour pickles.  

4. Consider Borage Oil Supplementation14

Borage oil is prized for its high concentration of gamma-linoleic acid (GLA). This fatty acid is believed to aid in the reduction of inflammation linked to a variety of diseases. In one study, there was a significant decrease in waist to hip ratio (an important measure of visceral fat) in menopausal participants who took a borage oil supplement versus placebo.  

5. Practice Intermittent Fasting15

Among the well-recognized health benefits of intermittent fasting (IF), a significant decrease in belly fat is one of my favorites. When practicing intermittent fasting, fasting blood glucose and insulin levels decrease over baseline. Higher blood sugars and insulin levels are another major cause of belly fat increase.  

Stave off the discomfort and dangers of visceral fat with mindful adjustments. What you eat and when matters: eat more protein to encourage lean muscle, seek sources of soluble fiber and probiotics to cultivate a happy microbiome, and incorporate the health dividends with the discipline of intermittent fasting. Finally, supplement with borage oil to decrease abdominal inflammation that can lead to disease. We are with you step by step to a leaner, lighter you.

Take The Galveston Diet Nutritional Anti-Inflammation Quiz!

If you are unsure of your inflammation levels, we created our very own Nutritional Anti-Inflammation quiz. Check your Daily Inflammation Score here. This quiz will help you determine your relative degree of inflammation for the past 24 hours. The great news? You can take the quiz as many times as you’d like. Please remember that you can make changes slowly for long-term results. The Galveston Diet is about creating new habits that last!

Article References:


2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2866448/

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5619737/

4 https://www.sciencedirect.com/science/article/abs/pii/S0939475306001505

5 https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/relationship-between-adiposity-and-cognitive-function-in-a-large-communitydwelling-population-data-from-the-trinity-ulster-department-of-agriculture-tuda-ageing-cohort-study/92B48D9F2754CE425A88482506CAAED6

6 https://acsjournals.onlinelibrary.wiley.com/doi/abs/10.1002/1097-0142(19940715)74:2%3C632::AID-CNCR2820740215%3E3.0.CO;2-T

7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5478802/

8 https://pubmed.ncbi.nlm.nih.gov/25733478/

9 https://pubmed.ncbi.nlm.nih.gov/21681224/

10 https://pubmed.ncbi.nlm.nih.gov/17472627/

11 https://pubmed.ncbi.nlm.nih.gov/27666579/

12 https://pubmed.ncbi.nlm.nih.gov/32615727/

13 https://pubmed.ncbi.nlm.nih.gov/24299712/



If you are interested in learning more about the science behind The Galveston Diet, Click Here.

Share on facebook
Share on twitter
Share on linkedin
Share on pinterest
Share on email
With an anti-inflammatory approach to nutrition, Dr. Haver has cracked the code and found an innovative solution that actually works at this time in our lives. The Galveston Diet can help women in menopause lose weight, burn fat, and feel more confident in their skin.

Related Posts:

This blog provides general information and discussion about medicine, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care worker.

Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency room immediately.

The views expressed on this blog and website have no relation to those of any academic, hospital, practice or other institution with which the authors are affiliated.

While the information on the site was prepared to provide accurate information regarding topics related to general and specific health issues, the information contained in the site is made available with the express understanding that neither Dr. Mary Claire Haver, galvestondiet.com, nor the other experts on the site, nor the site itself, nor members of the Site are dispensing medical advice and do not intend any of this information to be used for self-diagnosis or treatment.


Picture of student taking Inflammation Quiz

Take the nutritional anti-inflammation quiz

Determine your relative degree of inflammation per your nutritional choices.

This website uses cookies to ensure you receive the best experience.