October 14

Beat Menopause Belly Fat by Starving Your Fat Cells (Not Yourself)


You can beat menopausal belly fat. Watch as Dr. Becky shares the foods to eat and avoid to starve your fat cells (not yourself).

Click Here for Dr. Becky's Weight Loss Programs

When you reach menopause your body wants more fat because fat is a source of estrogen. However, you don’t want those extra pounds. In this video, I show you how to keep belly fat under control by starving your fat cells, without starving yourself.

Menopause changes two things:

1. It changes where fat is stored on your body (i.e. more gets deposited in your midsection and less in your lower body).

2. It changes where estrogen is produced. The ovaries no longer make estrogen, but your fat cells do, so higher body fat% is not frowned upon by your post-menopausal body.

Cortisol is another hormone that is not automatically thought about with menopause, but it contributes to belly fat. Think of cortisol as the stress hormone, physical or emotional stress, even a lack of sleep causes an increased release of cortisol.

Bottom Line: you have to work with your body during and after menopause to get it to do what you want. The trick is to starve your fat cells without starving yourself. I show you how with the right food choices and time-restricted eating.

Check out the associated blog post for this topic at:

Work with Dr. Becky:

Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss:

Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge:

Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program:

Like Dr. Becky Fitness on Facebook:
Join Dr. Becky on Instagram: @drbeckyfitness
Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs

More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting:
You've Cut Carbs…Now What Do You Eat?
5 Low-Carb, High-Fat Foods to Eat Every day:
How to Make Weight Loss Easier after Menopause:

Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.


2 Fit Docs, abdominal fat, alcohol, belly fat, dr becky, dr becky fitness, fasting, fasting and belly fat, foods, how to get rid of belly fat, how to lose menopause belly, intermittent fasting, lose belly fat, lose belly fat over 50, lose menopause belly fat, lose weight, lose weight for women over 50, lose weight over 50, menopausal, menopause, menopause belly, menopause belly fat, menopause weight gain, perimenopause, time-restricted eating, weight loss, women and belly fat

You may also like

  • I am definitely going to make an effort to try this before bed fasting. I have been so depressed lately due to premenopausal weight gain. I have always been an athlete with a wash board stomach. Now I have a huge flabby belly! Not quite sure how to battle against the results of my body’s new chemistry (lack of estrogen). Gonna make a conscious effort to try this fast before bed. I wish everyone else good luck, too in this new adventure called premenopause!

  • Thank you for this video. Fighting off the menopot has been a slow, painful struggle for me. I entered full blown menopause at 52 and my pancreas went into sleep mode and stopped processing of any refined sugars or grains. I developed gas, bloating, constipation and an unbudgeable spare tire and 10 extra pounds that refuse to leave even with strict calorie counting and intense exercise and weight training. Although my fasting glucose hovered between 85-95, this was 10 points higher than my premenopausal FBS. Determined to at least get healthy (if not return to my 25 inch waist—-now 27 1/2″), I have cut out all grains and sugars. I did that almost a month ago. I have improved energy and my fasting glucose is now 79. Haven’t weighed myself but I have lost 1/4″ in my waist….better than nothing I guess. I expected more but at my age, I guess it comes slowly.

    • Hi Gina, thanks for your comment! It sounds like you’ve done some good investigating and came up with a solution that put you on the right path. I have a video on what to eat after cutting carbs (i.e. grains and sugar) that might be helpful: https://youtu.be/LN3pYh4rTH0

  • Thanks Becky! Great insight and info.  I love the breakdown of what we should eat /avoid. I took notes ( even though I know this ;).  Also love the explanation of time restricted eating.  This REALLY works for my body and its sleep/wake cycle.  thank you.

    • I find the paleo diet works for me…proteins broken down with animal fat…No carbs except occasional potatoes or toast with lots of butter…organic eggs n full fat organic milk. I always eat around midnight..full fat yoghurt or cheese n oat biscuits or I can’t sleep ( talking 5-8am!!). I use coconut oil in a lot of foods n coffee if low on protein. It is expensive ‘re high protein/ high purine but works a treat including my mental focus n happiness. This diet came about from Eskimo diet. Those from genetic cold background ( UK in my case) benefit. Love it!!

  • Thank you so much for this video , just beginning this fabulous journey of menopause 💁🏻 and the belly pooch cannot stay !! Thankful for ladies like you who can share insightful information as we navigate menopause .

  • What a sensible, informative and practical advice video! I also have a stubborn belly that refuses to go away, but all of what you advice is do-able and easy to implement. Thank you!

  • I wish I had known this 10 years ago when I was going through menopause! I knew weight gain was likely, and over the years I put on maybe 20 pounds. Found out about time-restricted eating from my husband, who is T2D and HE found out about it through a focus group discussion on managing diabetes. Thinking I too might be getting insulin resistant, I started 16:8 IF, and have lost 8 pounds in two months. It’s a sustainable lifestyle, and I’m hoping to lose all my “menopausal weight” in the next few months. Haven’t noticed a decrease in belly fat yet, but there must be some because my pants fit better.

  • Hi Becky, I am 57 years old and watching my belly get larger. This was very easy to understand and informative. Thankyou for taking the time to help us. Love Nelly.

  • After watching this , I was happy to to know that I was already doing the things you mentioned 👍 . Healthy fats, never snack after dinner, love fruits , nuts, and veggies, I could almost be a vegetarian if it wasn’t for my husband. Most of all staying active. I’m 49 an weigh 127 lbs. woohoo 🥳

    • Copper Head Best of luck to you if you can make the carbs work.I simply suggested the lower carb fruits as your previous comment is on a video about menopausal weight gain etc. But it’s not a one size fits all. I personally believe that lower carb is healthier but each to their own. I’m glad you’ve found something that works for you.

    • @Penelope416
      Fresh vegetables and fruits. Salads , nuts hi protein foods. The carbs I indulge is pasta , but it’s all very small amounts . I eat very small portion, and I don’t snack after dinner. And no process stuff of any kind.
      My go to munchy foods are raw nuts , grapes, fruits.

  • Being a personal trainer myself I am well familiar with all those rules about eating healthy and avoid refined sugars and proceseed food. This apply to everybody whom would like to look after themselves like staying fit and healthy or simply about superficial appearances. This prolong your good quality life. Not only for women going through menopause! Nicely explained. Love this video! Thank you.

  • Excellent advice. Thank you for common sense advice for us older women who are struggling and frustrated with this stubborn belly fat problem. It’s depressing and is a lot of hard work to get rid of! I am determined to follow your regimen and not give in so easily to temptation!

  • I’m almost 40 and really noticed how hard it’s getting to keep fat off my stomach
    Thank you for the tips

  • I am slowly losing fat on keto and I think just the fact that I cut wheat out of my diet was key. I noticed that my joints feel better (I don’t shuffle around like a zombie when I first get up in the a.m. and joint swelling is down), have better mental clarity and just feel better in general. Plus, I never have food cravings. I’m 67 and feel better now than I did in my younger years. I eat delicious meats, eggs, avacados, low carb vegetables and salads, a few berries, seeds, a little Greek yogurt with cinnamon and chopped pecans added, use whipping cream in my coffee, and cook with good fats. I’ll take any weight loss at this point, even if it’s slow, to get rid of that nasty belly fat.

  • I’ve been doing this with at least 30 minutes of exercise, three times a week and I’ve seen a different in two weeks.

    The scale hasn’t changed much but I’ve measured myself and I’ve lost inches.

  • Excellent!!! I’m doing most of this and grew up eating under the time restriction or Intermittent fasting (before I even knew this was a thing). So it’s good to know that I’m on the right track now that I’m 50. I’ve never had weight issues and I honestly still don’t, but since menopause I have been experiencing the belly fat around my waist line, that’s what I really wanting to focus on.

  • Thanks, keep it simple no more sugar, sleep well, meditate to release stress, low impact exercise, interval eating and keep being grateful and decisive for a better & greater you. 💚

  • I am severely anemic…been this way for a couple of years. I’m finally getting serious about what I eat. I am so exhausted, unlike how I was before peri-menopause. It’s been hell. Thanks for making this video 🙏❤️

  • You’re my new obsession. I have been on this new journey since July and you are making it even easier.

  • Intermittent fasting has been around a long, long time. Cybil Shephard did a magazine interview about it in the mid-1970s (and it wasn’t new then). The other thing she did was just 10 minutes exercise, set exercise, each morning. I was very young, so the weight came off quickly, but this worked wonders for myself and friends.
    I rarely buy magazines, so the time and the person are set in my memory. The exercise were simple, like leg raises.
    Thanks for reinforcing this tip. I’ve since wondered if it would work again. I will start today. 🙂

  • {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}