What Steps to Take in Order to Stop Holding Belly & Hip Fat During Peri-Menopause

🔹 Nutrition

1. Prioritize Protein – Aim for 25–30g of protein at each meal. It helps maintain muscle (which keeps metabolism higher) and reduces cravings.
   Examples: eggs + Greek yogurt, chicken + veggies, fish + quinoa.

2. Balance Blood Sugar – Big insulin spikes make fat cling to the midsection more.

   • Pair carbs with protein or healthy fats.

   • Choose fiber-rich carbs (berries, beans, veggies, oats).

3. Cut Back on Alcohol & Sugary Drinks – These drive belly fat storage more in peri-menopause.

4. Watch Processed Oils & Ultra-Processed Foods – They worsen inflammation and hormone balance. Stick with olive oil, avocado, nuts, seeds, and real whole foods.

🔹 Movement

1. Strength Training 2–4x/week – This is the #1 tool to stop fat gain and improve shape. Focus on compound moves (squats, pushups, rows, deadlifts, lunges).

2. Daily Movement – Walk, stretch, take stairs— burns more calories than you think.

3. Mix in HIIT or Interval Training 1–2x/week – Short bursts of effort rev up metabolism and insulin sensitivity. I will be adding a HIIT workout to my website in the next couple of weeks.

🔹 Lifestyle & Hormone Helpers

1. Prioritize Sleep (7–9 hours) – Poor sleep raises cortisol, which pushes fat to the belly.

2. Manage Stress – Cortisol makes fat storage worse. Deep breathing, journaling, yoga, or even 5–10 mins of quiet helps.

3. Check Vitamin D & Magnesium – These support hormones and metabolism. I personally, take both of these every night before bed.

4. Stay Hydrated – Dehydration can make cravings worse and slow metabolism.

✅ The key shift in peri-menopause: Instead of just “eating less and doing cardio,” you’ll see better results focusing on hormone-friendly eating, strength training, stress management, and sleep. This combination helps unlock fat from belly and hips.