Losing stubborn tummy fat isn’t about dieting harder - it’s about supporting your hormones, gut health, blood sugar, and stress response, especially for women in their late 30s, 40s, 50s and beyond.

Your body changes, and so does the way you metabolise foods.

This guide goes beyond outdated “don’t eat this” lists.
At Zing Wellbeing, we focus on giving your body the right environment to lose abdominal fat:

✔ balanced blood sugar
✔ better gut health
✔ reduced inflammation
✔ stronger metabolism
✔ better sleep & hormone balance

And you can see Rhian's results of losing tummy fat after following the Zing Wellbeing program and app

Here are the 9 foods and food habits to avoid if you want to reduce belly fat - and what you should eat instead to support long-term health, energy and confidence.

1. Sugary Drinks & Juices

The #1 driver of belly fat in women over 35

Sugary drinks spike insulin rapidly, and high insulin tells your body to store fat — particularly around the midsection. Even “healthy” juices are essentially liquid sugar with the fibre removed.

Better choice:

Opt for water, sparkling water, herbal teas, or a protein-based smoothie that balances blood sugar and keeps you full.

2. Ultra-Processed Snacks

Chips, crackers, biscuits and many “healthy-looking” packaged snacks cause inflammation, cravings and overeating. They are engineered to be addictive, not nourishing.

Better choice:

High-protein, high-fibre snacks like:

• Greek yoghurt + berries

• A boiled egg

• Veggies + hummus

• Zing Wellbeing high-protein gut-friendly recipes

These stabilise blood sugar, help beat afternoon cravings, and support gut health.

3. Refined Carbs (White Bread, White Pasta, Pastries)

These cause quick glucose spikes, which lead to energy crashes, cravings and fat storage. In perimenopause and menopause, your body becomes even more sensitive to these swings.

Better choice:

Swap to wholegrains, high-fibre carbs, or protein-first meals such as:

• Quinoa

• High-fibre wraps

• Brown rice

• Sweet potato

• Lentils & legumes

Your gut health, satiety and energy will all improve.

4. Excess Alcohol

Alcohol disrupts hormones, sleep and liver function — all of which make belly fat harder to lose. It also slows fat burning for up to 48 hours.

Better choice:

Choose low-sugar alcohols, limit to 1–2 drinks, and hydrate well. Add in non-alcoholic days each week for your liver and hormones.

5. Highly Processed Meats

Sausages, salami, bacon and deli meats are inflammatory and usually high in sodium, additives and preservatives.

Better choice:

Focus on lean proteins that build metabolism and muscle:

• Chicken breast or thighs

• Salmon

• Extra-lean mince

• Tofu

• Eggs

• High-protein Zing recipes

More muscle = better metabolism = less belly fat.

6. Low-Fat / “Diet” Products

These are often high in sugar, artificial sweeteners, gums and additives that disrupt gut health and hunger signals.

Better choice:

Choose whole foods, healthy fats, and proper protein that keep hormones stable:

• Avocado

• Nuts

• Olive oil

• Greek yoghurt

• Cottage cheese

• A balanced plate with protein, fibre and healthy fats

7. Takeaway Meals High in Seed Oils

Most fried foods and takeaways are cooked in inflammatory seed oils that increase bloating, cravings and belly fat storage.

Better choice:

Home-cooked meals using olive oil, avocado oil or coconut oil.
Zing Wellbeing recipes are all designed to be high-protein, anti-inflammatory, and gut friendly.

8. Excess “Healthy” Sugars (Honey, Maple Syrup, Agave)

Your body still processes these as sugar — meaning a blood sugar spike followed by fat storage.

Better choice:

Use small amounts or choose naturally sweet foods like fruits, cinnamon, or vanilla to flavour meals without the glucose rollercoaster.

9. Foods That Disrupt Gut Health

A struggling gut leads to bloating, inflammation, cravings, poor nutrient absorption and slower fat loss. Common culprits:

• Highly processed foods

• Artificial sweeteners

• Excess gluten (for some women)

• Alcohol

• Foods low in fibre

Better choice:

Prioritise gut-friendly foods daily:

• Prebiotic fibre (Sunfiber®/PHGG — found in Zing GUT powder)

• Fermented foods (if tolerated)

• Berries

• Leafy greens

• Chia & flaxseed

• Lean proteins

• Omega-3 fats

What really helps women lose tummy fat 

Abdominal fat is influenced by far more than food alone — especially for women 35+.
Here’s what actually drives it:

✔ Blood sugar stability

Protein first, fibre-rich meals, and balanced carbs support fat loss.

✔ Hormone balance

Cortisol, insulin, oestrogen and progesterone all shift during perimenopause/menopause and influence where you store fat.

✔ Gut health

A healthy microbiome reduces inflammation, bloating, cravings and fat storage.

✔ Strength training

More muscle increases metabolism at rest.

✔ Sleep & stress

Poor sleep increases hunger hormones by up to 30%.
Stress increases cortisol which drives central fat storage.

Zing Wellbeing is built around ALL of these pillars — not just calories.

And you can check out our tummy fat busting meal plans in the Zing Wellbeing app