Do this 1 thing to reduce hormonal belly fat in menopause and peri menopause

If you're navigating the journey of perimenopause or menopause, you've likely experienced the challenges of hormonal changes, especially when it comes to weight gain and belly fat.

One common and often frustrating issue during this phase is the development of "hormonal belly fat."

This type of belly fat can feel almost impossible to shift, even if your diet and exercise routine remain unchanged. But here’s the good news:

Increasing your protein intake could be the key to fighting back against this stubborn belly fat. Let’s dive into why boosting protein can help reduce hormonal belly fat and how you can effectively integrate it into your diet.

P.S if you are looking for a high protein meal plan or menopause meal plan - we have both in our Zing Wellbeing Membership

Understanding Hormonal Belly Fat

Before exploring how protein can help, it’s essential to understand what hormonal belly fat is and why it tends to show up during perimenopause and menopause.

During perimenopause (the years leading up to menopause) and menopause, women experience significant hormonal shifts, particularly a drop in estrogen levels.

Estrogen is crucial for maintaining fat distribution. When levels drop, your body tends to store more fat around the abdomen rather than the hips and thighs, creating what we often call "menopause belly" or "hormonal belly fat."

This abdominal fat isn’t just about appearance; it’s more likely to be visceral fat — the type that surrounds your internal organs. Visceral fat is linked to increased risks of metabolic diseases like diabetes, heart disease, and inflammation, making it crucial to find effective ways to reduce it.

How Increasing Protein Can Help

Protein is often considered the powerhouse nutrient when it comes to weight management, muscle building, and overall health. But what makes it so effective for reducing hormonal belly fat?

Let’s break it down:

1. Protein Boosts Metabolism and Reduces Cravings

As we age, our metabolism naturally slows down, making it easier to gain weight and harder to lose it.

Increasing protein intake can help counteract this slowdown. Protein has a high thermic effect, meaning your body uses more energy to digest it compared to fats or carbohydrates. By increasing your protein intake, you can boost your metabolism and burn more calories, even while at rest.

Additionally, protein helps stabilise blood sugar levels and reduces insulin spikes. High blood sugar and insulin resistance are common during menopause and can contribute to increased fat storage, particularly around the belly.

By keeping your blood sugar levels stable, you can reduce the likelihood of accumulating hormonal belly fat.

2. Preserves Lean Muscle Mass

During perimenopause and menopause, women often lose muscle mass due to hormonal changes. This loss of muscle can lower your resting metabolic rate, making weight gain more likely. Protein is essential for preserving and even building lean muscle mass, which can help maintain a higher metabolism.

Lean muscle mass is more metabolically active than fat, meaning it burns more calories even when you're not exercising. By increasing your protein intake, you support muscle maintenance, which in turn helps your body burn more calories and reduce excess fat, including stubborn hormonal belly fat.

3. Reduces Appetite and Increases Satiety

One of the most significant benefits of increasing protein intake is its ability to keep you feeling full for longer. Protein triggers the release of appetite-suppressing hormones such as GLP-1 and peptide YY, while also reducing levels of the hunger hormone ghrelin.

This combination helps to control your appetite and reduce cravings, making it easier to stick to a healthy eating plan and avoid overeating.

For women in perimenopause and menopause, increased cravings and emotional eating can be common due to hormonal fluctuations. By incorporating more protein into your meals, you can stabilise your appetite and prevent the excess calorie intake that contributes to belly fat.

How Much Protein Do You Need?

The amount of protein you need can vary based on factors such as age, activity level, and overall health. However, for women in perimenopause and menopause, aiming for 1.3 to 1.7 grams of protein per kilogram of body weight per day is a good general guideline. This is higher than the standard recommended daily allowance (RDA) and is designed to support muscle preservation and weight management during this life stage.

For example, if you weigh 70 kilograms, your target protein intake would be between 84 and 112 grams of protein per day. This might sound like a lot, but spreading it across meals and snacks can make it more manageable.

You can also see our organic and dairy free protein powder here

Tips for Increasing Your Protein Intake

If you’re looking to increase your protein intake to help reduce hormonal belly fat, here are some practical tips:

1. Start Your Day with Protein: Choose a high-protein breakfast like Greek yogurt with chia seeds, a protein smoothie, or scrambled eggs with veggies. This will help stabilise your blood sugar and set you up for fewer cravings throughout the day.

2. Include Protein in Every Meal: Aim to have a source of protein in every meal. Great options include lean meats, fish, eggs, tofu, tempeh, beans, and legumes. For snacks, consider protein-rich choices like cottage cheese, nuts, or a protein shake.

3. Choose High-Quality Proteins: Opt for whole food protein sources as much as possible. While protein supplements like whey or plant-based protein powders can be convenient, whole foods also provide additional nutrients like fiber, vitamins, and minerals.

4. Be Mindful of Portion Sizes: It’s easy to overestimate protein intake, so use a food scale or measuring cups to ensure you’re getting the right amount. For example, a palm-sized portion of chicken breast or tofu typically contains about 20-25 grams of protein.

Sample High-Protein Meal Plan for Reducing Hormonal Belly Fat

Here’s a sample day to help you get started:

• Breakfast: Greek yogurt bowl with chia seeds, blueberries, and almonds (25g protein)
• Morning Snack: Hard-boiled eggs with a handful of nuts (15g protein)
• Lunch: Grilled chicken salad with quinoa, mixed greens, and avocado (30g protein)
• Afternoon Snack: Protein smoothie made with protein powder, spinach, and almond milk (30g protein)
• Dinner: Baked salmon with steamed broccoli and sweet potatoes (35g protein)

Total Protein: 135 grams

P.S if you are looking for a high protein meal plan or menopause meal plan - we have both in our Zing Wellbeing Membership

Final Thoughts

Hormonal changes during perimenopause and menopause can make weight management more challenging, but it’s not impossible. By focusing on increasing your protein intake, you can boost your metabolism, maintain lean muscle mass, reduce cravings, and effectively target stubborn belly fat. Remember, consistency is key — making protein a priority in your diet every day can help you see and feel the benefits over time.

If you’re ready to take control of your health and reduce hormonal belly fat, start by gradually increasing your protein intake. Small changes can lead to big results, especially when combined with other healthy lifestyle habits like regular exercise and stress management.

Ready to make a change? Check out our customised meal plans at Zing Wellbeing that are specifically designed to support women in perimenopause and menopause, focusing on high-protein, nutrient-rich recipes tailored to your needs. Let’s take the first step toward a healthier, stronger you.