Menopause brings a lot of changes, and for many women, one of the most frustrating ones is that stubborn belly fat. It seems to appear out of nowhere and stick around no matter how healthy you eat or how much you exercise.

If this sounds familiar, you’re not alone. In fact, 78% of women say this is one of their biggest menopause challenges. So, let’s dive into why this happens and, more importantly, what you can do about it.

Wait, before we do that, do you relate to any of this?

If you’re like most women in menopause, you might be feeling stuck. You’re doing what you think should work—cutting calories, hitting the gym harder, avoiding carbs and fat—and yet, that stubborn belly fat just won’t budge. The truth is, you’re likely caught in a “perfect storm” of myths and misguided strategies that are holding you back from real progress. Let’s break it down.

The myths that keep you stuck

Myth #1: "It’s just because I’m getting older—there’s nothing I can do."
It’s easy to fall into the mindset that belly fat is just an inevitable part of aging. Yes, hormonal shifts during menopause make it harder to lose weight (I'll explain more on this below), but that doesn’t mean you have to accept it. With the right approach—balancing your blood sugar, managing stress, and supporting your hormones—you can absolutely take control and start seeing changes.

Myth #2: "I’m gaining weight because I’m eating too much."
You might think your belly fat is all about overeating, but that’s only part of the story. During menopause, your body becomes less sensitive to insulin, which leads to higher blood sugar levels and more fat storage—especially around your midsection. It’s not just about eating less; it’s about eating in a way that keeps your blood sugar balanced and your metabolism humming.

Myth #3: "Exercise alone will get rid of my belly fat."
Exercise is important, but if you’re relying on cardio alone to fix the problem, you’re missing a key piece. Without addressing your nutrition—especially blood sugar balance—you’ll struggle to see results. Cardio can help burn calories, but without the right fuel (and the right kind of movement at the right time), it won’t be enough to target stubborn belly fat.

What you’re trying (but it’s not working)

Restrictive dieting or cutting calories too drastically
Maybe you’ve tried eating less, skipping meals, or following strict diets that leave you feeling deprived. But the problem with this approach is that it slows your metabolism and often leads to weight gain in the long run. It’s a vicious cycle—you’re hungry, tired, and frustrated, and your belly fat doesn’t budge.

Overdoing cardio and skipping strength training
You might think more cardio is the answer, but without strength training, you’re not building the muscle you need to keep your metabolism strong. Plus, too much cardio can stress your body, raising cortisol levels, which makes it even harder to lose fat—especially around your middle.

Focusing on cutting out fat or carbs
Maybe you’ve been told to cut carbs or avoid fats entirely, but this can leave you feeling sluggish and hungry (and hangry). Healthy fats and the right kinds of carbs (like fiber-rich, low glycemic options) are ESSENTIAL for hormone balance and stable blood sugar levels. We love carbs at Well + Easy. Cutting them out can actually make things worse, leading to cravings and more fat storage.

So is this currently you? If so, I'm here to say that menopause belly fat isn’t just about aging or bad luck. It’s a “perfect storm” of hormonal changes, insulin resistance, and misguided strategies that are working against you. 

Now let's get to the science!

Why is this happening to me? 

First, let me reassure you—it’s not your fault. What’s happening is a result of hormonal shifts during menopause, and it’s something many of us face. Here’s what’s going on:

• Drop in estrogen: As you enter menopause, your estrogen levels drop significantly. Estrogen helps distribute fat evenly, and without it, fat tends to accumulate around the midsection.
• Increased cortisol: Menopause can be stressful, and when stress is high, your body releases cortisol, which prompts fat storage—especially in the belly area.
• Insulin resistance: As we age, our bodies become less sensitive to insulin, which can cause higher blood sugar levels and lead to weight gain, particularly around the belly.
• Muscle loss: Naturally, we lose muscle mass as we get older. Since muscle burns more calories than fat, a loss of muscle means a slower metabolism.
• Sleep disruption: Poor sleep, often due to night sweats and hormonal changes, can mess with your hunger hormones and lead to overeating, which contributes to belly fat.

While we can’t stop these changes, we can absolutely manage them in a way that helps us feel better, stronger, and healthier. And no, this doesn’t involve drastic diets or grueling workouts.

How to take control of belly fat during menopause

Prioritize protein with every meal

I will sound like a broken record, but with muscle loss being a natural part of aging, protein becomes your secret weapon. Protein helps maintain muscle mass and keeps your metabolism steady. Aim for a palm-sized portion at every meal—think Greek yogurt, lean meats, fish, or plant-based options like lentils and quinoa.

Add fiber-rich foods to your diet

Fiber is essential, especially during menopause. It helps keep you full, stabilizes blood sugar, and supports hormone balance. Fill your plate with veggies, fruits, and whole grains to keep your gut happy and your energy stable. (Yes, this means you can and should eat good healthy carbs!)

Incorporate healthy fats

Healthy fats like avocados, nuts, and olive oil can actually help with fat loss. They keep you satisfied and support hormone regulation. Just remember that a little goes a long way, so enjoy them in moderation.

Find movement you enjoy

Keyword: enjoy. Exercise is important, but it doesn’t have to be something you dread. Whether it’s dancing, swimming, walking, or yoga, find what makes you feel good. A combination of strength training and cardio will help maintain muscle and boost your metabolism. The timing of certain exercises also matters (we teach this in Low GI Living), but this is a good starting point.

Manage stress levels

As we discussed, stress increases cortisol, which leads to fat storage. Finding ways to manage stress—whether through meditation, deep breathing, or simply taking a walk—can help keep your hormones in balance and reduce that belly fat.

Make sleep a priority

My goodness, most of us underestimate a good nights sleep. Getting 7-9 hours of quality sleep is essential. If you’re struggling with night sweats or insomnia, experiment with a bedtime routine, a cooler room, or lighter pajamas (cotton or linen are super breathable -- no synthetics). A well-rested body manages hunger hormones better and keeps weight gain at bay.

Focus on blood sugar balance

This is where our Whole GI Protocol framework with Low GI Living really shines. By balancing your blood sugar, you can keep cravings at bay, improve energy, and help your body burn fat more effectively. Blood sugar balance is key to managing belly fat during menopause, and it’s one of the most effective tools in your toolbox.

How Well + Easy can help you

I know all this information can feel a little overwhelming, especially if you're dealing with a combination of chronic health issues, but that’s where Well + Easy comes in. As a nutritionist specializing in women’s health and blood sugar management, I created the Low GI Living membership to help women like you balance hormones, stabilize blood sugar, and take control of their health without it feeling... so dreadful.

With the Low GI Living Membership, we focus on:

• Delicious, satisfying meals that keep your blood sugar balanced using the Whole GI Protocol
• Easy-to-follow meal plans that fit seamlessly into your lifestyle
• Simple tweaks that make a big difference in how you feel
• and so much more

And the best part? It’s all designed to be flexible and doable. No complicated meal prep or hours at the gym—just simple, effective strategies that fit into your everyday life.

Ready to take the next step?

If you’re tired of battling menopause belly and want to feel more like yourself again, Low GI Living can help you balance your hormones, manage your blood sugar, and finally start seeing results. Join us here starting at just $29.

About Jen

Jen is a certified nutritionist and women's health expert specializing in blood sugar management and chronic disease wellness. As the creator of the Whole GI Protocol framework, she's helped thousands of women navigate the challenges of menopause, prediabetes, and stubborn weight gain. With a passion for making complex health concepts accessible, Jen believes in empowering women to take control of their health through practical, sustainable lifestyle changes. When she's not crafting Whole GI recipes or answering questions in her vibrant online community, you can find Jen enjoying nature walks (not hikes!) and planning her next family adventure.