How I Lost My Menopause Tummy Fat & Transformed My Gut Health

How I Lost My Menopause Tummy Fat & Transformed My Gut Health

If you looked at the “before” photo of me a couple of years ago, you would never recognise who I am today. Not just physically, but mentally and emotionally. Back then, I was chronically stressed, carrying stubborn tummy fat, constantly bloated, exhausted, and I thought it was just menopause. I assumed it was something I had to live with.

I couldn’t have been more wrong.

I’ve now learned that menopause is not the end of our health — it’s a wake-up call to look after our bodies differently. Today, I feel lighter, stronger, more energetic, less bloated, and more like me again.

So how did things change so dramatically?
Here’s exactly what I did to lose tummy fat in menopause and supercharge my gut health.

💪 1. I Stopped Dieting & Started Eating for My Hormones

For years I believed eating less was the answer. But once we hit perimenopause and menopause, our metabolism changes dramatically, and restricting food actually makes weight loss harder, especially around the belly.

When I started:
✔ eating enough calories
✔ prioritising protein
✔ fuelling my body instead of starving it

…everything changed. I had more energy, fewer cravings, better sleep, and fat around my stomach finally started to shift.

🍗 2. I Made Protein a Non-Negotiable

No one ever taught me how important protein is for women 35+. Once I learned that adequate protein helps with metabolism, muscle, satiety, blood sugar, cravings AND digestion — I stopped eating tiny salads and started eating like a woman who deserves nourishment.

Now I aim for a minimum of 100g protein a day, mostly from whole foods like:

  • Greek yoghurt

  • Eggs

  • Lean meats

  • Beans & legumes

  • Protein smoothies

This one shift had a massive impact on belly fat, cravings, and energy.

🦠 3. I Stopped Fighting My Belly & Started Healing My Gut

For years I blamed my stomach… when really, it wasn’t fat that was the biggest problem — it was inflammation and poor digestion.

Once I started supporting my gut with:

  • Fermented foods (sauerkraut, kefir, yoghurt)

  • Fibre from whole foods (berries, veggies, chia, beans)

  • Daily hydration (with electrolytes/ minerals)

  • Less processed sugar

My belly softened, my bloating reduced, my mood improved and I had more energy than I’d felt in years. Gut health is EVERYTHING during menopause.

🌙 4. I Do a Nightly “Mini Fast” & Stop Eating After 7pm

I don’t do restrictive fasting — but I do keep my nights simple.
No food after 7pm.

It’s not about starving. It’s about:

  • Letting digestion rest

  • Supporting my circadian rhythm

  • Improving sleep

  • Reducing inflammation

  • Allowing my body to detox overnight

This one shift helped my stomach feel flatter in the mornings and improved my gut health significantly.

💪 5. I Swapped Excess Cardio for Strength Training

I used to think burning more calories was the goal. I was wrong.
What we need in menopause is muscle, not depletion.

Now I strength train 3–4 times a week — nothing extreme. Just consistent, simple, muscle-building work. Building muscle:

  • Boosts metabolism

  • Reduces belly fat

  • Supports bone density

  • Balances hormones

  • Improves insulin sensitivity (less belly fat storage!)

Strength training has been one of the biggest game changers in my body and mindset.

😴 6. I Started Sleeping Like It Was a Pill

Sleep isn’t “rest” anymore — it’s a HORMONE TOOL. When I improved my sleep routine, everything changed: cravings, mood, inflammation and belly fat. Lack of sleep increases cortisol, and cortisol drives fat straight to the tummy.

Better sleep = better body. Period.

🌸 7. I Started HRT to Support My Menopause Symptoms

HRT didn’t magically fix everything — but it gave my body the support it needed to thrive while I implemented lifestyle changes. It helped with hot flushes, anxiety, sleep, and bone health.

For me, HRT + lifestyle = the perfect combination.

✨ My Biggest Realisation?

Losing tummy fat in menopause has NOTHING to do with restriction or pushing harder. The solution is not to eat less, run more or punish your body.

It’s about:
🌱 Supporting your gut
🍗 Prioritising protein
🌙 Respecting your rhythms (like stopping food after 7pm)
💪 Building muscle
😴 Protecting sleep
🧘♀️ Reducing stress
🌸 Getting support (HRT, nutrition, community)

Once you nourish your hormones, metabolism and gut — your body responds with energy, balance, strength and a calmer, flatter tummy.

I didn’t just lose weight. I gained clarity, peace, confidence and control over my body again.

And if I can do this — you absolutely can too.

You can join the Zing Wellbeing program here

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