How I lost Menopausal belly fat in 12 months (and how I’m maintaining it for good)

How I lost Menopausal belly fat in 12 months (and how I’m maintaining it for good)

If you had told me a couple of years ago that I’d feel strong, lean, calm and confident in my body after menopause - I honestly wouldn’t have believed you.

Like so many women, menopause hit me hard.
The belly fat crept on quietly. My jeans felt tighter every month. My energy dipped. My sleep suffered. And no matter how “healthy” I thought I was eating, nothing seemed to shift the fat around my middle.

This isn’t a before-and-after story built on extremes, restriction or perfection.

This is the story of 12 months of realistic, sustainable change — and how I lost menopausal belly fat and kept it off using the Zing Wellbeing approach.

Why Menopausal belly fat is different

Menopausal belly fat isn’t about willpower.
It’s about hormones, stress, insulin sensitivity, muscle loss and gut health.

I realised I was doing a lot of things wrong for this stage of life:

  • Eating too little protein

  • Overdoing cardio

  • Under-fueling my body

  • Not prioritising sleep

  • Ignoring gut health

  • Trying to “diet” my way through hormone change

Once I stopped fighting my body and started supporting it, everything changed.

What Actually Worked for Me (And Still Does)

Here’s what made the biggest difference over 12 months:

✔️ Eating enough protein (every single day)

Protein became non-negotiable — especially at breakfast and lunch. This helped preserve muscle, stabilise blood sugar and reduce cravings - I aim for 100g a day

✔️ Healing my gut

I focused on whole foods, fibre, fermented foods and gut-supportive ingredients. Less bloat = less inflammation = a flatter tummy. And the gut health formula is a game changer for this.

✔️ Strength training (not smashing cardio)

Building muscle was a game-changer. Muscle improves insulin sensitivity and helps burn fat at rest — which is critical in menopause.

✔️ Reducing stress (this mattered more than food)

High cortisol = stubborn belly fat. I learned to slow down, sleep better and stop punishing my body.

✔️ Consistency over perfection

I didn’t diet for 6 weeks.
I changed how I lived — and that’s why the fat stayed off.

A Day on My Plate (Real Life, Not Perfect)

This is a pretty typical day for me — and very similar to what you’ll find inside Zing Wellbeing meal plans.

🥣 Breakfast: Protein-First Start

  • High-protein overnight bowl with berries, seeds and fibre
    or

  • Eggs with vegetables and sourdough

Why this matters:
Protein in the morning reduces blood sugar spikes and keeps hunger hormones steady all day.

🥗 Lunch: Nourishing & Filling

  • High-protein salad with chicken, salmon or tofu

  • Loads of colourful veggies

  • Olive oil dressing

Why this matters:
This fuels my afternoon without the crash — and supports gut health and hormones.

🍫 Snack (If Needed)

  • Protein smoothie

  • Greek yoghurt

  • Nuts or a Zing Wellbeing snack

No guilt. No restriction.

🍽 Dinner: Balanced & Family-Friendly

  • Lean protein

  • Vegetables

  • Smart carbs (because women need carbs — especially in menopause)

I don’t eat late at night and usually finish dinner by around 7pm, which helps digestion and insulin sensitivity.

How I Maintain My Weight Loss & Flat Tummy Now

This is the part most diets never talk about — maintenance.

I don’t “try” to maintain my weight loss.
I just live the Zing Wellbeing lifestyle:

  • I eat well most of the time

  • I move my body regularly

  • I lift weights

  • I sleep

  • I manage stress

  • I don’t punish myself for being human

  • I focus on gut health and protein daily

Because I’m not dieting, my body doesn’t rebound.

The health benefits of losing menopausal belly fat (this is the big one)

This wasn’t just about how I look.

Losing visceral (deep abdominal) fat has powerful health benefits — especially for women in midlife:

💗 Improved heart health

Belly fat is strongly linked to heart disease. Reducing it lowers cardiovascular risk.

🩸 Better blood sugar control

Less visceral fat = improved insulin sensitivity and reduced diabetes risk.

🧠 Reduced inflammation

Chronic inflammation fuels fatigue, brain fog and joint pain. Losing belly fat helps calm this.

💤 Better sleep & energy

Stable blood sugar and lower cortisol mean deeper sleep and more consistent energy.

⚖️ Hormonal balance

A healthier metabolism supports more stable estrogen, progesterone and cortisol levels.

Why Zing Wellbeing is different

Zing Wellbeing isn’t about shrinking yourself.

It’s about:

  • Eating for hormones

  • Supporting gut health (see the gut health formula here)

  • Building strength

  • Protecting mental wellbeing

  • Creating habits you can actually live with

That’s why the results last.

If you’re struggling with Menopausal belly fat…

Please know this:

👉 You are not broken
👉 Your body is not failing
👉 You don’t need another diet

You need the right approach for this stage of life — and patience with yourself.

If I can do this in menopause, you absolutely can too 💜 (and you can join the Zing Wellbeing program here)

— Rhian
Founder, Zing Wellbeing

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