Struggling With Perimenopausal Belly Fat? Try These 10 Foods Suggested By Nutrition Coach

Last Updated:July 12, 2025, 13:30 IST

Perimenopause is an inevitable transition in a woman’s life, and while one goes through this phase, they are bound to feel fatigued.

Perimenopause is the transitional period women go through before menopause. During this time, women face extreme hormone imbalances, which can make it difficult to lose stubborn belly fat. The declining levels of estrogen, elevated cortisol and increasing insulin resistance make it more challenging to stay in shape.

Nutrition coach Karen Jones is famous for addressing the perimenopause stage, the different challenges women go through during this time, and its solution. She also shares practical tips and strategies to help women manage perimenopause symptoms and support their health during this phase.

On July 4, Karen shared a candid video on Instagram, talking about her struggle during this transitional phase and talking about how perimenopause can affect the way our body looks, especially the belly area. “I was doing everything right – eating clean, working out, cutting back on treats. But the belly fat stuck. My energy crashed. Bloating became my norm. As a nutrition coach, I knew this wasn’t about willpower – it was hormonal,” Karen mentioned in the video.

Talking about her personal experience, Karen suggested food items that are great for shedding the extra belly fat during this period. “The good news is you can reduce visceral fat with the right nutrition and lifestyle,” she said, sharing her top 10 foods that helped her lose the extra kilos. “These 10 foods changed everything for me. I eat them on repeat to stay full, reduce inflammation, and support fat loss without restriction or burnout,” she added.

Let’s Take a Look at These 10 Foods That Karen Swears By

Chicken: Chicken contains protein, zinc and collagen that help boost metabolism and provide hormonal support.

Eggs: Eggs have protein and choline in them that fuel metabolism and reduce fat storage.

Salmon: Salmon is rich in omega-3, which lowers inflammation and cortisol, and helps reduce bloating.

Greek Yoghurt: Greek yoghurt is loaded with probiotics and protein that boost gut and muscle health.

Avocado: Avocados contain healthy fats that balance blood sugar and reduce sudden cravings.

Leafy Greens: Leafy greens like spinach, kale, and bok choy contain magnesium that calms cortisol and supports estrogen metabolism.

Sweet Potatoes: They contain a sufficient amount of fibre and slow carbs that are effective for the thyroid and boost energy.

Berries: These low-sugar, high-antioxidant fruits help in providing insulin support.

Seeds (Chia, Flax, Pumpkin): Rich in fibre, omega-3 and minerals, these seeds can reduce hormone imbalance and support gut health.

Cruciferous Vegetables: Sulforaphane in these vegetables helps support estrogen detox and reduce inflammation.

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Delhi, India, India

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