Menopause belly

[enok]

Help - just had a severe reality check looking in the mirror sideways- I've seriously packed on the menopausal belly pounds. I thought my clothes were getting tight but of course I blamed everything apart from weight gain.
I am an active runner but obviously somethings gone wrong! Can I blame the menopause but more importantly how can I reverse this? I just really don't know where to start 😕

16:8 intermittent fasting
no bread, no pasta, no processed sugar, less alcohol

Thanks do you have an example of what to eat and when

Look into taking myo-inositol. It's basically Vitamin B8 and women with PMOS often take it to regulate their hormones, but a couple of studies have now shown it's also good for women in menopause with symptoms of insulin resistance and/or metabolic syndrome – meno belly is a symptom of both. I've been taking it (in powder form) for almost three months after reading about it and doing some research, and while I don't weigh myself so I can't say for sure if I've lost weigh, I have lost two inches from around my waist, my meno belly is so much flatter and my clothes feel looser on me. It supposedly suppresses appetite – but nothing like WLI, so don't get excited! – but it's more for getting your whacked out hormones back in line. I feel so much calmer since taking it.

Agree with this.

Basically you want to cut out refined carbohydrates (so anything wheat based like bread and pasta, and all refined sugar) and eat plenty of protein and "above ground" vegetables, and also healthy fats. Target carbs to when you need them pre-run, and remember to have protein after.

Cut out UPF and also limit snacking. Cut back on alcohol if you drink.

By doing this it's reasonably easy to get into a modest calorie deficit which ultimately is what you need to shift the weight.

After being slim all my life and eating what I wanted I was despairing an menopause weight gain until I accepted that my body has simply changed and I have to be more mindful of what I eat. Once I actually paid attention I found it pretty easy to loose.