Menopause is a significant transition in the life of any woman. The sad bit is that menopause comes with loads of changes in hormones. Perhaps the most frustrating is weight gain, especially around the belly–which is known also as the most stubborn fat. You may have heard it as visceral or central fat. Redistributing fat after falling oestrogen levels is a huge challenge to keep trying to maintain your usual body shape. While regular exercise and stress management are essential components of maintaining a healthy weight, what you eat plays a very important role.
According to our expert, Pooja Singh, Dietician, ShardaCare, Health City - Greater Noida, avoiding certain foods can make a big difference in combating belly fat during menopause. Here is a list of foods she recommended to avoid if you are struggling with belly fat during menopause:
1. Refined Carbohydrates
Refined carbohydrates, which include white bread, pastries, and pasta, have no nutrients, fibre, or water content after processing. The blood sugar shoots up with these foods but spikes back down, causing you to feel hungry and want more food in hand. This cycle is characteristic of many people who gain weight around their midsections. Use whole grains like quinoa, brown rice, and whole wheat for stabilisation of blood sugar levels and increased satiety.
Also Read: Menopause Diet: Foods Women In Their 50s Should Eat And Avoid
2. Calorie-dense Soda and Other Sweetened Drinks
Soda, sweet tea, and fruit juices contain high empty calorie levels that can make one insulin-resistant in the long run. Having minimal nutriment, these drinks are also associated with a lot of belly fat. Hydrate with water, herbal teas, or infused water with fruits like lemon and cucumber for a refreshing alternative.
3. Liquor
Whereas an occasional glass of wine may be nice to have at times, alcohol in excess may contribute to weight gain, particularly around the abdomen. Alcohol provides empty calories, which can decrease inhibitions and contribute to overindulgence in eating. When attempting to minimise belly fat, avoid or at least reduce alcoholic beverages and stick to spritzers.
Also Read: The Benefits of a High Protein Diet During Menopause for Women: Here’s What You Should Eat
4. Fried Foods
French fries, doughnuts, and fried chicken are all deep-fried foods that are loaded with unhealthy trans fats. These fats not only cause weight gain but also result in inflammation, which can exacerbate the symptoms of menopause. Expert Pooja suggested opting for baked, grilled, or air-fried options that use healthy oils such as olive or avocado oil instead.
5. Processed Snacks
Chips, crackers, and most processed snack foods contain a high amount of salt and unhealthy fats. High sodium intake causes water retention, and bloating leads to having a larger abdomen. So healthier snack options such as nuts, seeds, or even vegetable sticks with hummus would be great.
Bottomline
Sometimes, menopause can make it difficult to have an ideal weight, but careful food choices combat belly fat. Eat more whole and unprocessed foods and avoid items on the above list. All these changes complemented with regular exercise, stress management, and sleep patterns will be even more effective.
[Disclaimer: Remember, small and consistent changes can make a significant difference. If you’re struggling to manage your weight during menopause, consider consulting a registered dietitian or healthcare provider for personalised advice tailored to your needs.]