A nutritionist has pinpointed three key food groups that are essential for women looking to shed belly fat during menopause.
The hormonal shift during this period leads to a decrease in oestrogen levels, causing fat to move from the thighs and hips to the stomach. It also results in a slower metabolism, necessitating more exercise and less food intake.
Emma Watts, a nutritionist and menopause expert from The Menopause Mentor, has suggested several dietary modifications to tackle belly fat, including certain “must-eat” food groups. Speaking to Woman’s Weekly, Emma emphasised the importance of calcium, fibre, and iron-rich foods for women.
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She explained: “These support your body and help you stay fuller for longer, and support your bone strength.”
She also urged women to consume “fresh and natural” foods, recommending a variety of fruits and vegetables, whole grain foods, dairy, protein, beans, peas, lentils, unsaturated fats, oily fish, avocados, and nuts.
According to Emma, fruits and vegetables offer a nutrient-rich option that is also waistline-friendly compared to indulgent snacks. She also advises checking food labels before consumption, reports Surrey Live.
Emma’s top-tip is to avoid eating a food if it contains an ingredient that you cannot pronounce. She says this will help you avoid ultra-processed foods and encourage more cooking fresh ingredients.
The specialist is also urging women to up their protein intake. As a general guideline, she suggests multiplying your weight in kilograms by 0.4 to determine the daily grams of protein needed.
But it’s not just dietary changes that Emma recommends for women. She advises swapping shop-bought coffees and fizzy drinks for more water, suggesting a small glass every hour.
Emma also champions increased physical activity for menopausal women, endorsing walking as a “low-impact fat-burning activity”. She asserts that walking aids in “strengthening the skeletal system and supports immunity”, while also providing mental health benefits. Lastly, the expert promotes resistance training to help reduce body fat and boost core strength.