How to get rid of menopause belly: Your path to success

What you’ll learn:

• Menopause-related hormonal changes can lead to weight gain around the midsection, which some people call “menopause belly.” 
• Managing extra weight around your midsection can involve lifestyle changes like a healthy diet, regular exercise, sufficient sleep, and stress reduction.
• Hormone replacement therapy or medication can also help control weight if needed during menopause.
• Noom offers personalized support to help people navigate menopausal weight gain and create lasting, healthy habits during this transitional phase.

If you are in your late 40s or early 50s and you feel like you’re gaining weight without changing your diet or exercise level, you’re not alone. Research shows that many people gain two to five pounds during menopause, some more, and many notice more fat around their abdomens. Though weight gain can have many causes, hormonal changes, like fluctuating estrogen and progesterone levels during this period, can cause fat to shift to your belly.

This so-called “menopause belly” can be tough to get rid of as menopause can change where your fat lands. And this extra belly fat isn’t just about how you look in the mirror. Excess belly fat, aka visceral fat, can be associated with an increased risk for cardiovascular disease, dementia, diabetes, and certain types of cancer. That’s why addressing weight management during menopause is so important.

The good news is that there are ways to manage these changes. Focusing on science-backed strategies for managing weight during menopause is key, like eating a well-balanced diet, exercising regularly, reducing stress, and improving sleep. Hormone replacement therapy (HRT) and weight loss medication can also help some people.  

At Noom, we understand the challenges you’re facing and can help empower you to feel confident and comfortable in your changing body. 

Understanding menopause belly: Causes and effects

Studies on estrogen show that as it fluctuates and ultimately drops during menopause, your body starts storing more fat around your waist. This is one of the big changes that can happen as you go through menopause.

Estrogen isn’t to blame alone; several factors can cause menopause belly:

• Other hormonal changes: Lower progesterone and testosterone (Yes, females have this hormone, too!) can also lead to more fat being stored in the abdomen.
• Slower metabolism: Aging can also slow down your metabolism, making it easier to gain weight.
• Muscle loss: With age, you can also lose muscle, which means your body burns fewer calories at rest.
• Shifting lifestyle habits: Some people become less active or change what they eat as they age, which can add to weight gain during menopause.

These changes can affect more than just how you look—they can also influence your energy levels and overall health. The good news is that there are ways to manage menopause belly. 

How can lifestyle changes help manage menopause belly?

Managing menopause belly isn’t always simple, and the causes can be complex, involving shifts in hormones, metabolism, and lifestyle factors. But, some changes to how you eat and move can help make a difference. Here are some things that can help:

• Focus on eating nutrient-dense foods and adding more protein
• Stay active and incorporate strength training
• Get enough sleep 
• Reduce stress 

Don’t know where to start. At Noom, we offer personalized support to help you make these changes and find what works best. With small, manageable steps, you can take control of your health during and after menopause.

How to improve your diet to reduce menopause belly 

Improving your diet is crucial in managing “menopause belly” and overall health during this transitional phase and beyond. Here are a few simple but effective strategies that will improve the composition of your body.

• Eat a balanced diet: A balanced diet rich in nutrient-dense foods like lean proteins, fruits, vegetables, whole grains, and healthy fats can help you maintain a healthy weight and improve your body composition. Unsure how to start? Noom’s food color system can help you understand what you’re eating and guide you toward healthy food choices. 
• Increase protein intake: Protein will keep you fuller longer and help preserve muscle mass, which supports a healthy metabolism. Aim for about 20-30 grams of protein at each meal. 
• Eat fiber-rich foods: Noom’s approach encourages you to incorporate more fiber-rich foods, such as vegetables, fruits, and whole grains, into your meals. Fiber keeps you full and supports healthy blood sugar levels, which is vital during menopause. Research suggests that postmenopausal people who eat more fiber have a lower risk of weight gain. Use Noom’s food logging features to make sure you’re adding enough of these beneficial foods to your diet.
• Include more healthy fats: The omega-3 fatty acids in foods like salmon, mackerel, avocado, walnuts, and seeds like chia, flax, and hemp offer significant health benefits during menopause. Their anti-inflammatory effects may ease menopausal symptoms and improve nutrient absorption.
• Prioritize calcium and vitamin D: Postmenopausal women can lose up to 20% of their bone mass, making calcium-rich foods essential for bone health and osteoporosis prevention. Pair calcium sources like low-fat dairy, canned salmon, and leafy greens (e.g., kale, collard greens, and broccoli) with vitamin D to aid calcium absorption. Food sources of vitamin D include eggs, fatty fish like salmon, and fortified foods like milk and some orange juice. Sunlight is also a popular source during the warmer months but always protect your skin. Talk to your doctor about supplementation if you aren’t getting enough.

In addition to food choices, portion control and mindful eating practices can help you eat the right amount. Recognizing hunger cues can help prevent overeating and promote healthier eating habits. Noom offers resources to help you navigate food choices effectively and create sustainable dietary habits that work for you. 

Best exercises for reducing menopause belly

If you’re looking for ways to manage the changes in your midsection during menopause, incorporating the right exercises can make a big difference. Here are two key types of exercise to focus on: cardio and strength training.

Cardio exercises 

Cardiovascular exercises can help in managing menopausal weight changes. They burn calories, increase metabolism, reduce stress, and support overall health. Adding cardio to your routine helps tackle fat all over, which will help reduce belly fat. Aim to work up to at least 150 minutes of aerobic activity every week. Keep track of what you do in Noom. 

Remember, the key is finding cardio activities you enjoy and can sustain in the long term. This approach will help you stay consistent and see positive changes in your health and well-being during your menopausal journey.

Here are some effective exercises to try:

• Take walks: Walking is one of the simplest and most accessible ways to stay active, especially if you’re just getting started or coming back to exercise. Begin with a short walk after dinner (15 minutes or so) and gradually increase the time as you build endurance. Regular walking can help you burn calories, stay active, and boost your mood. Plus, the fresh air and time outside can be a great way to de-stress, which is especially beneficial during menopause.
• Swim laps: This low-impact exercise provides a full-body workout while being gentle on your joints. According to a study, it’s also beneficial if you’re experiencing hot flashes. Being in the water helps regulate body temperature, offering immediate relief from the sensations associated with hot flashes. 
• Cycle outdoors or indoors: Whether you prefer indoor cycling classes or outdoor bike rides, cycling is an excellent way to improve cardiovascular health and burn calories without putting excess strain on your joints. If you’re outside, cycling provides the added bonus of soaking up vitamin D, which is great for bone health. Indoor options allow you to control the resistance and pace, giving you a steady cardiovascular boost while enhancing lower body strength.
• Try dance-based exercises: Join a dance class or move to your favorite music at home. It’s a fun way to increase your heart rate and reduce stress. Noom supports joyful movement by helping you discover activities you love, ensuring you stay active and motivated. Together, Zumba and Noom are bringing exciting offerings to health and wellness communities worldwide, empowering you to embrace a healthier lifestyle!
• HIIT (High-intensity interval training): With HIIT, you alternate short bursts of intense activity with periods of rest or lower-intensity exercise. It improves endurance and strengthens muscles in a short amount of time—often in as little as 20 to 25 minutes. For those experiencing menopause, HIIT can be especially helpful in addressing common concerns like slowed metabolism, muscle loss, and increased abdominal fat. Since this type of workout is demanding on the body, starting slowly and checking in with a doctor is recommended to ensure it’s a safe fit.

Strength training for muscle building and preservation

Strength training plays a key role in managing weight changes during menopause and aging in general. It helps build lean muscle mass, which can burn more calories even when at rest. A study showed that ten weeks of resistance training could boost inactive adults’ metabolisms by as much as 7%! 

Let’s look at some other benefits of strength training for people experiencing menopause:

• Improve bone density – Menopause can lead to a decrease in bone density, increasing the risk of osteoporosis. Studies show that regular strength training helps strengthen bones, making them less susceptible to fractures and breaks.
• Enhance mood and mental well-being – Strength training has been shown to improve mood and reduce symptoms of anxiety and depression, which can be heightened during menopause. Regular exercise releases endorphins, contributing to overall emotional well-being.
• Boost confidence and quality of life – Achieving strength training goals can enhance self-esteem and body image, leading to a more positive outlook on life during this transitional period.

If you already have a habit of walking each day, it’s a great idea to add strength training. On three days a week (say Monday, Wednesday, and Friday), right after your walk, you could do the following:

1. Wall or countertop push-up: This exercise works your chest, triceps, the front of your shoulders, and your core.
   • Setup: Place your hands shoulder-width apart on the wall or edge of the countertop and back your feet up until your arms are straight. Slowly lower your body by bending your elbows so your nose is almost touching the wall or countertop. Inhale on the way down and exhale on the way up.
   • Modifications: Too easy? Make it a push-up on the ground on your knees. 
2. Body-weight squat: This exercise targets your core, glutes, and legs.
   • Setup: Place your feet shoulder-width apart with your toes pointed slightly out. Put your hands in front of you for balance. Drop your backside as if sitting in a chair, inhaling on the way down and exhaling on the way up.
   • Modifications: Adjust how low you go; if you can bring your butt all the way down, great! If not, that’s okay too.
3. Lunge: This full-body exercise works your glutes and legs.
   • Execution: Stand with your feet shoulder-width apart. Step forward with one leg, bending your knee. Your rear leg should also bend at a 90-degree angle to help stabilize. Shift forward and step through or step back to do another lunge.
   • Modifications: Make it easier by not going as low.

Do three sets of 10, taking one minute of rest between each set. Remember to adjust the number of sets and reps for your fitness level.

Noom also has a library of over 1,000 guided workouts, making it easy to find exercises that best meet your needs, fitness level, and schedule. 

How reducing stress can help manage menopause belly

Reducing stress is an effective way to manage menopause-related weight gain. Chronic stress can lead to elevated cortisol levels, which can be tied to increased fat accumulation around the midsection. By managing stress and lowering cortisol levels, you may be able to mitigate the amount of belly fat gained during menopause. Exercise and eating a healthy, balanced diet can help keep stress levels low. Here are some other ways to reduce it:

• Incorporate relaxation practices like meditation or yoga.
• Set boundaries for yourself, manage your time, and prioritize self-care to help prevent chronic stress and its potential impact on your weight.
• Mindfulness is a strategy you can use in many aspects of your life to lower your stress response and help you be more present in your daily activities. It can even apply to eating, helping you listen to your body’s signals and prevent overeating. 

Noom’s Success Kit has several tools to help you manage sudden stress and learn meditation techniques aimed at relaxation.

How improving sleep can reduce menopause belly

Getting enough quality sleep is another crucial factor in managing menopause-related weight gain. A study published in the National Library of Medicine found that people experiencing sleep disturbances during menopause were more likely to gain weight and report increased abdominal fat. Inadequate sleep can disrupt the balance of hormones that regulate appetite, such as ghrelin and leptin, leading to heightened cravings and overeating. Here are some tips on getting good quality sleep:

• Limit food and drink before bed. Finish your last meal at least three hours before sleeping and stop liquid intake two hours before. 
• Stick to a regular sleep schedule. Going to bed and getting up at the same time daily, including weekends, will help stabilize your internal clock and improve sleep quality.
• Keep your bedroom temperature on the lower side. Use breathable bedding, and wear moisture-wicking pajamas to create a cool, cozy sleep environment and ease night sweats and hot flashes that may disrupt sleep.
• Skip the smartphone. Wind down instead with relaxation activities like meditation, deep breathing, or reading before bed. These activities lower cortisol, reduce postmenopausal anxiety and promote restful sleep while preventing weight gain.

Medical treatments that could help reduce menopause belly

While menopause is a natural phase of life, that doesn’t mean you can’t get help. Hormone replacement therapy (HRT) and GLP-1 receptor agonists can both help regulate weight gain for people during and after menopause.  Both HRT and GLP-1 therapies can offer safe, effective options for those navigating menopause-related weight and health changes. 

How can hormone replacement therapy help me lose weight?

HRT can significantly improve the quality of life for many people, particularly in managing menopausal symptoms like hot flashes, night sweats, and mood swings. While HRT isn’t specifically for weight loss, it can help redistribute abdominal fat, reducing the appearance of  “menopause belly.”

While HRT has risks, research suggests that the benefits can outweigh them for many. HRT may slightly increase the risk of certain cancers, including breast and ovarian cancer, and there is a potential for increased blood clotting, particularly with oral HRT. But, it can help prevent osteoporosis, reduce the risk of fractures, and may lower the risk of heart disease when started near the onset of menopause. 

HRT can also improve quality of life by managing menopausal symptoms like hot flashes, night sweats, mood swings, and sleep disturbances. That being said, the decision to use HRT should be individualized, with consideration for personal and family health history.

Also, you can choose from a variety of HRT types for the stage of menopause that you are in. While estrogen is the hormone most associated with menopause, it’s not the only hormone replaced for some people. Here’s a look at the most common types:

• Estrogen-only HRT is designed for those without a uterus and helps relieve menopause symptoms while supporting bone health.
• Combined HRT (estrogen + progesterone) is suitable for those with a uterus, as the added progesterone protects the uterine lining.
• Sequential or cyclic HRT works well for people in early menopause, as it mimics a natural cycle for smoother symptom control.
• Continuous combined HRT is intended for postmenopausal people, offering steady symptom relief.
• Low-dose HRT is an option for those with mild symptoms, helping to reduce the risk of certain side effects.

How can a GLP-1 help reduce menopause belly?

GLP-1 receptor agonists, like Ozempic^®, Wegovy^®, and Zepbound^®, are medications that have recently become popular for weight loss (Ozempic^® off-label). These medications mimic a hormone that regulates appetite and work by enhancing feelings of fullness and slowing stomach emptying. By reducing appetite, GLP-1 medications can promote significant weight loss, making them an effective option for those struggling with menopause-related weight gain. 

These medications are for people who meet certain criteria. Your clinician will first check your BMI and health status. GLP-1s can only be prescribed to people with a BMI of 30 or higher, or 27 or higher, if they also have a weight-related medical condition, like high blood pressure or high cholesterol. They also work best with lifestyle changes and might even work best for menopausal people who are also using HRT. They are not for everyone, and your full health history must be considered. 

If you’re ready to explore GLP-1 medications as an option, visit Noom Med now and see if you’re eligible. We will pair you with a clinician who will review your information and find the right prescription for you if applicable. If you’re concerned about price or recent shortages, your clinician can also prescribe compounded semaglutide* through Noom GLP-1^Rx as an option. It contains the same active ingredient as Ozempic^® and Wegovy^®. Pricing starts at $149 per month and includes personal medical guidance and Noom’s tools, trackers, lessons, and community. 

Ultimately, a thorough consultation with your clinician should guide your choice between hormone replacement therapy and GLP-1 receptor agonists (or taking both). They can help you assess your symptoms, weight management goals, and potential health risks.

*Compounded semaglutide available on the Noom platform is produced in an FDA-registered facility but not reviewed by the FDA for safety, efficacy, or quality.

Achieve lasting results with Noom

Menopause brings changes, and sometimes, those changes show up around your waistline. But here’s the good news—you can still feel great in your body. By understanding how your hormones are shifting, choosing nourishing foods, and finding ways to move that you enjoy, you can make a real difference. And remember, there’s no one-size-fits-all solution. It’s about discovering what works best for you.

At Noom, we provide personalized, science-backed guidance to help you navigate these changes. Whether you’re dealing with hot flashes, sleep issues, or simply wanting to feel more like yourself, we’re here to support you in creating healthy habits that stick.

We also offer our Healthy Aging and Metabolism course as an add-on to help you understand how your body changes over time and what you can do to thrive. Explore how Noom can be part of this new chapter in your journey to feeling your best. If you’re interested in exploring GLP-1 solutions, consider Noom Med. See if you qualify today!

Note: Ozempic^® is not FDA-approved to treat obesity or for weight loss.