For many women over 35, losing tummy fat becomes noticeably harder.

Hormonal changes, a natural slowdown in metabolism, and busy lifestyles often make belly fat one of the most stubborn areas.

And Rhian knows this first hand after starting perimenopause early and coupled with extreme stress led to excess tummy fat (you can see the 7 step program Rhian used to lose her tummy fat here)

The good news? Certain foods can work with your body to naturally boost metabolism, balance hormones, and improve gut health—all of which help target abdominal fat.

Here are 10 powerful foods that support fat burning around the tummy, while also boosting energy, digestion, and overall wellbeing.

1. Salmon

Rich in omega-3 fatty acids and lean protein, salmon reduces inflammation (a key driver of stubborn belly fat) and supports muscle building, which increases calorie burn even at rest.

Why it helps women 35+: Protein keeps you fuller for longer, while omega-3s support hormonal balance and brain health.

2. Greek Yoghurt

Packed with probiotics, calcium, and protein, Greek yoghurt improves gut health and helps regulate appetite. A healthy gut microbiome has been linked to reduced belly fat.

Tip: Choose unsweetened, high-protein varieties for best results.

3. Leafy Greens (Spinach, Kale, Silverbeet)

Low in calories but high in fibre, leafy greens fill you up and regulate digestion. They’re also rich in magnesium, which helps manage stress—a hidden contributor to belly fat.

4. Berries (Blueberries, Raspberries, Strawberries)

Berries are full of antioxidants and fibre, helping to stabilise blood sugar and reduce cravings. They also support healthy skin thanks to their vitamin C content.

5. Eggs

A powerhouse of protein and essential amino acids, eggs help preserve lean muscle while promoting fat burning. Studies show eating eggs for breakfast can improve satiety and reduce daily calorie intake.

6. Green Tea

Green tea contains catechins, a type of antioxidant that has been linked to increased fat oxidation, especially in the abdominal area.

Tip: Swap your afternoon coffee for green tea to support metabolism and reduce bloating.

7. Avocado

Packed with healthy monounsaturated fats and fibre, avocado helps regulate blood sugar and reduces the likelihood of fat being stored around the midsection.

8. Nuts (Almonds, Walnuts, Pistachios)

Nuts provide protein, fibre, and healthy fats that keep you satisfied and reduce mindless snacking. Walnuts, in particular, support brain health and hormone regulation.

9. Lentils and Chickpeas

These plant-based protein sources are high in fibre, keeping blood sugar steady and preventing excess fat storage. They also boost gut health, which is directly linked to easier weight management.

10. Apple Cider Vinegar

While not a food in the traditional sense, apple cider vinegar can help regulate blood sugar and improve satiety. Adding a tablespoon to water before meals may reduce cravings and support digestion.

Extra tips for burning belly fat over 35

• Prioritise protein: Aim for 100g daily to preserve lean muscle.

• Manage stress: Chronic stress raises cortisol, which encourages belly fat storage.

• Support gut health: Include probiotics and fibre daily.

• Strength training: Build lean muscle to naturally boost fat burn.

Burning tummy fat after 35 isn’t about drastic diets -it’s about supporting your body with the right nutrients, balancing hormones, and creating sustainable habits.

By incorporating these 10 fat-burning foods into your daily meals, you’ll not only slim your waistline but also boost your energy, digestion, and overall wellbeing.

You can also join the Zing Wellbeing app and program here