How to lose menopause belly fat

Q: How to lose menopause belly fat

Generally, managing menopause belly fat involves a balanced Mediterranean-style diet, daily physical activity, stress reduction, and prioritizing sleep. This is primarily because declining estrogen can lead to weight gain despite unchanged habits, while cortisol from stress and poor sleep makes weight management more difficult during menopause.

Medically reviewed by Leslie Greenberg, MD

Board-Certified Family Physician

Written by Jennifer Nelson, Contributor

Updated Jan 10, 2026 • Published Jan 10, 2026

Fact Checked

Generally, managing menopause belly fat involves a balanced Mediterranean-style diet, daily physical activity, stress reduction, and prioritizing sleep. This is primarily because declining estrogen can lead to weight gain despite unchanged habits, while cortisol from stress and poor sleep makes weight management more difficult during menopause.

Want to dive deeper? Read our full analysis: The best diet to reduce menopause symptoms

Medical disclaimer: This content is for general informational purposes only and does not constitute medical advice. Always consult your OBGYN or healthcare provider before making changes to your medication regimen.

Sources

What is menopause?, National Institute on Aging (2024)

Medically reviewed by Leslie Greenberg, MD

Board-Certified Family Physician

Leslie Greenberg, MD, is a board-certified practicing family physician with more than 25 years of doctoring experience. She was a psychology major at Northwestern University near Chicago, then graduated with an MD from the University of Nevada School of Medicine. She completed her family medicine residency at St. Joseph Hospital in Wichita, Kansas. She has trained more than 350 family medicine resident-physicians, been in private practice, and delivered babies for 22 years.

Written by Jennifer Nelson, Contributor

Jennifer Nelson is a Florida-based writer who writes about all things health and wellness. Her work also appears in AARP, PBS Next Avenue, Shondaland, WebMD, and many others. She typically writes with her Beagle-Hound rescue at her feet and enjoys gardening, reading, and biking around her beach town.

How to lose menopause belly fat

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