During menopause, your belly starts to creep up on you a bit. But in your attempts to eliminate it, you might overlook the #1 mistake women make in menopause when trying to lose belly fat.

We all have been there! You are on your way home from work, and your stomach is growling. Thinking about your day, you realized that you had breakfast and then, at some point, some lunch.

That’s it!. You could eat about anything that is put in front of you. But, instead, you wish you had a quick, healthy snack in your purse or pocket.

Then you think: “Well, I want to lose weight and get rid of the Menopot, so better not eat.” STOP! Time to rethink”your strategy!

Common Mistakes Women Make To Lose Belly Fat

Many women going through menopause wish to manage their weight and reduce belly fat. However, they often make certain mistakes when adjusting their diet. Here are some common ones:

1. Not adjusting calorie intake: Metabolic rates tend to decrease with age and hormonal changes. If you continue to consume the same amount of calories as before menopause, you may end up gaining weight.
2. Skipping meals: Some people think that skipping meals can help them lose weight. However, this can lead to overeating later, slow down metabolism, and encourage the body to store more fat. It’s better to have regular, balanced meals.
3. Focusing solely on calorie count: While calorie control is important, it’s not all about calories. The quality of food also matters. Some high-calorie foods, such as avocados and nuts, are rich in nutrients and can keep you satiated for a long time.
4. Not consuming enough protein: Protein is important for maintaining muscle mass, which can decrease with age. Consuming enough protein can help maintain metabolic rate and control weight.
5. Not getting enough fiber: Fiber can help control weight by keeping you full and satisfied, reducing overeating. It also supports healthy digestion and stabilizes blood sugar levels.
6. Drinking too many sugary beverages or alcohol can increase belly fat and overall weight gain. It’s better to drink plenty of water and limit sugary drinks and alcohol.
7. Ignoring strength training: While not directly related to diet, exercise is a key component of any weight loss plan. Strength training can help build and maintain muscle mass, which can support a healthier metabolism and help burn more calories.

The #1 Mistake Women Make in Menopause To Lose Belly Fat

IS NOT EATING ENOUGH! You think if you keep your calories low and do not eat, you will burn belly fat, right? Nothing can be further from the truth.

YES, it is ok to snack during the day; pick the right food and time. I encourage you to eat snacks in between all of your meals. That means you eat every 2-3 hours, depending on the size of your snacks.

What does a snack look like in the North American diet?

A snack usually consists of processed carbs and sugar without many fruits, vegetables, quality protein, or good fats. Some eat bars, sugary cereals, chocolate, muffins, or other processed food items that are easily bought when we pick up our afternoon coffee or tea. The coffee can also be a snack – think of a double caramel latte with bazillions of calories.

The science behind eating snacks between meals!

Blood sugar levels drop during the day. Eating more frequently prevents large fluctuations in this and keeps you more alert but less full. Your meals, breakfast, lunch, and dinner should be just big enough that you are looking forward to your snacks. A LARGE meal will leave you stuffed = more than 80% full, and most likely not wanting to have a snack.

Don’t know what a quick healthy snack could look like?

It takes some planning to get the right snacks, but it’s effortless. So let me give you some ideas:
– 1-2 Scoops of your favorite protein powder in milk, coconut water, Almond milk, or just plain water, or make my Super Shake
– ¼ cup of unsalted mixed Nuts (or any nuts you like)
– 1 handful of carrots
– A small bag of pre-cut vegetables
– A homemade bar (you know what you are putting into it, we love the Feed Zone book for that)
– Eat leftovers from the night before as a smaller snack
– Mix yogurt and berries
– Eat nuts, seeds (mix them in a little bag) plus an Avocado
– Cottage cheese and fresh fruit
– Hummus and Celery

Your snack takeaway:

Looking at snacks in a good vs. bad way is overly simplistic and will lead to poor food choices. Rather, eat MOST, yep, that is, most of the time natural, least processed, and healthy foods (hint: see list above). So, you will not get rid of the Menopot by NOT eating but by eating the right foods at the right time.

How Intuitive Eating Might Help Getting Rid Of Belly Fat

Intuitive eating is a dietary philosophy that encourages people to listen to and trust their body’s internal cues, such as hunger and fullness, rather than strictly following external rules, like counting calories or avoiding certain foods. This approach can be beneficial during menopause for several reasons:

1. Fosters a balanced relationship with food: Intuitive eating promotes a healthier relationship by encouraging individuals to enjoy a wide variety of foods and eat in response to physical hunger rather than emotional cues, which can help prevent overeating and weight gain.
2. Promotes satisfaction: One of the principles of intuitive eating is to eat what you find satisfying. Feeling satisfied makes you less likely to overeat or binge later.
3. Reduces stress: Menopause can be stressful, and dieting can add additional stress. On the other hand, intuitive eating is a more relaxed approach that can reduce stress and potentially limit stress-related eating.
4. Encourages physical activity: Intuitive eating also encourages listening to your body about physical activity. This can mean finding forms of movement you enjoy that will be more sustainable long-term and can help manage weight and reduce belly fat.
5. Addresses full health picture: Intuitive eating encourages overall well-being. Instead of just focusing on what or how much you eat, it considers how you feel physically and emotionally.

Look at the entire picture of what you eat, when you eat, and your relationship to food that will help you determine the best strategy for your weight loss goals.