Has a “meno-belly” appeared from nowhere? Some simple lifestyle tweaks like fasting can help, says Dr Clare Bailey Mosley. And don’t worry, you won’t be left hungry.
Words: Dr Clare Bailey Mosley. Images: the fast 800 & Shutterstock.
When it comes to midlife, many women find the weight creeping on, often without changing a single thing. You might be eating the same foods, doing the same workouts – or avoiding them just like before! – but somehow the scales keep inching up and your body shape can often change.
As oestrogen levels drop, your body, brain and mood tend to shift down a gear.
You may not be sleeping well (for me, having hot and cold sweats at night was what drove me to HRT), or brain fog might be making a daily appearance, plus those sudden bursts of stress or irritability can feel overwhelming. And when you’re not feeling your best, it’s completely normal to reach for something sweet or starchy for a bit of a boost. But the good news is, there are some simple tweaks you can make that really help.
Metabolism also doesn’t work the same way it once did. This, combined with a typical Western-style diet, can lead to a build-up of visceral fat: the deeper belly fat that wraps round important organs such as the pancreas and liver. The result is that this not only messes with your waistline but it messes with your health as it’s more likely to cause inflammation.
But there are lifestyle steps you can take to help shift visceral fat:
1. Choose low carb
Processed carbs including white bread, white pasta and any sugary snacks, release sugar into your bloodstream, causing blood sugar spikes then crashes, which only make cravings and weight gain worse. Instead, go for slow-release, unprocessed carbs such as beans and lentils. These will help keep your blood sugar stable and your energy more level, which helps your body burn fat more effectively over time.
2. Get adequate protein
During midlife, your body won’t be processing protein the way it used to, which means you actually need to eat more of it to get the same benefits. Protein is your powerhouse and keeps you full, helps curb cravings, support muscle repair, and keep your bones strong. During menopause, you naturally start to lose muscle and bone faster, so getting enough protein can help slow that down and keep you feeling stronger, for longer.
Choose good quality proteins in foods such as the following:
– Eggs are nutrient powerhouses that not only provide protein but lots of vitamins and minerals to replenish your body.
– Dairy foods, such as full-fat Greek yoghurt or cottage cheese are already fermented, which makes them easier to digest while providing you with a good source of protein to keep you feeling satiated until your next meal.
– Nuts are a great source of protein whilst being low carb and high in healthy fats.
– Tofu and edamame beans are excellent vegetarian options.
3. Embrace a Mediterranean diet
We now know that it’s not just calcium you need for strong, healthy bones. A Mediterranean-style diet has been shown to help too: think olive oil, plenty of veg, fruit, oily fish, nuts, and lots of fibre from beans, lentils and pulses.
But there’s a catch: if you’re still regularly eating ultra-processed or sugary, starchy foods, they’ll undo a lot of those benefits. And if willpower isn’t on your side, which is normal during menopause, the easiest trick is to keep temptation out of sight.
4. Try intermittent fasting
Intermittent fasting could be your secret weapon in reducing belly fat, improving metabolic health, lowering blood pressure and inflammation, and reducing the risk of type 2 diabetes.
One popular method is the 5:2 method, which means eating just 800-1,000 calories on two days of the week. On those lower calorie, “fasting” days, your body starts burning excess fat as fuel, which can help get you back to a weight that feels more comfortable.
Avoid the sugary stuff and simple carbs – they might seem like an easy win, but they’ll spike your blood sugar, raise insulin levels, and leave you feeling hungry, cranky, and wondering why you even bothered fasting in the first place. Instead, focus on protein and fibre at every meal where possible. This winning combo helps curb your appetite, stabilise your energy, and keep you feeling satisfied until your next meal.
5. Eat more fibre
Fibre isn’t just about keeping things moving (although yes, it helps with that too). It feeds your gut microbes, provides vitamins and minerals, and keeps you feeling satisfied. What’s more, it can also improve your mood.
Try to eat more:
– Non-starchy vegetables, which contain lots of essential nutrients and fibre to help improve digestion and bulk out your meals.
– Beans and legumes, which are a quick and delicious addition to any breakfast. Just pop open a tin and rinse them off, then add them to an omelette.
– Whole rolled oats, which while higher in carbohydrates, contain beta-glucans that help lower cholesterol. Steer clear of instant or quick oats though as these contain a lot less fibre due to their processing and will raise blood sugar.
6. Get enough sleep
A classic symptom of menopause is finding that you can’t sleep, leaving you feeling exhausted, oversensitive and compounding the dreaded brain fog! Often, we find we’re waking up multiple times during the night – too hot, then too cold, and battling with the duvet. Once we’ve woken, we struggle to get back to sleep. Plus, you’ll more likely reach for quick sugar hits to get you through the day.
The quality and quantity of your sleep affects everything from your mood to your immune system and even your sex drive. If you’re not getting enough, your body’s out of sync.
To improve your sleep:
– Avoid screens an hour before bed.
– Wind down with a book, some calming music or a guided meditation.
– Try time-restricted eating – a form of intermittent fasting – where you reduce your window for eating, i.e. have breakfast later and finish your last meal at least three hours before bed, giving you a fasting window of 14-16 hours overnight.
Dr Clare Bailey Mosley was wife to the late Dr Michael Mosley, and with him co-founded The Fast 800 plan, which offers lots of flexible meal plans and recipes based on a Mediterranean-style diet, guidance on intermittent fasting, achievable workouts, support from health coaches and an online community. Start your free seven-day trial at thefast800.com.
