Perimenopause, the natural transitional phase leading to menopause, can bring with it a series of uncomfortable changes — one of the most frustrating being stubborn belly fat. Many women report that even after maintaining a clean diet and regular exercise routine, the fat around the midsection seems nearly impossible to lose. This struggle is often not due to lack of effort, but rather, hormonal changes that alter how the body stores fat, processes energy, and handles stress.

Renowned nutrition coach Karen Jones, known for helping women navigate the perimenopausal phase, recently shared her personal and professional insights on tackling this persistent issue. In a heartfelt video posted to Instagram, Karen opened up about her own battle with perimenopausal belly fat despite doing everything “right.” She explained that despite eating clean, exercising regularly, and minimizing indulgences, her energy levels dropped, bloating increased, and belly fat stayed.

“I knew this wasn’t about willpower – it was hormonal,” said Karen. She went on to describe how declining estrogen levels, elevated cortisol, and increased insulin resistance during perimenopause contribute to fat accumulation, especially around the abdominal area.

What helped her turn the tide? A combination of strategic nutrition and lifestyle changes. Karen Jones, whose work focuses on guiding women through hormone-friendly eating, shared a list of 10 foods that she says transformed her body and helped her manage the hormonal shifts associated with perimenopause.

Let’s take a closer look at Karen Jones’s top 10 recommended foods to fight perimenopausal belly fat:

1. Chicken

Lean and versatile, chicken is an excellent source of protein, zinc, and collagen. These nutrients help boost metabolism, support muscle maintenance, and offer hormonal balance. Protein also keeps you full longer, reducing the chances of overeating or snacking on sugar-laden foods.

2. Eggs

Rich in protein and choline, eggs support metabolism and help regulate fat storage. Choline is crucial for liver function, which plays a role in hormone detoxification, making it essential for women undergoing perimenopause.

3. Salmon

Packed with omega-3 fatty acids, salmon helps lower inflammation and cortisol levels, which are typically high during perimenopause. Lowering cortisol is key to reducing belly bloating and visceral fat. Omega-3s also support brain function and mood stability.

4. Greek Yoghurt

A powerhouse of probiotics and protein, Greek yoghurt enhances gut health and supports muscle development. A healthy gut promotes better digestion and hormonal balance, two things that become increasingly important during this phase.

5. Avocado

Known for its healthy fats, avocados help balance blood sugar and reduce sudden cravings. By stabilizing insulin levels, this fruit becomes a vital ally in managing belly fat and preventing mid-day energy crashes.

6. Leafy Greens

Vegetables like spinach, kale, and bok choy are rich in magnesium, a mineral that calms cortisol levels and supports estrogen metabolism. Adding greens to your daily diet can ease mood swings and support overall hormonal harmony.

7. Sweet Potatoes

These slow-digesting carbs are high in fiber and help support the thyroid, which regulates metabolism. Sweet potatoes also promote stable energy levels, essential for combating the fatigue often experienced in perimenopause.

8. Berries

Low in sugar and high in antioxidants, berries like blueberries, raspberries, and strawberries help fight inflammation and provide insulin support. They also make for a satisfying and nutritious snack.

9. Seeds (Chia, Flax, Pumpkin)

These seeds are loaded with fiber, omega-3s, and essential minerals. Regular consumption of chia, flax, and pumpkin seeds can help correct hormonal imbalances and support a healthy gut microbiome, which is crucial during perimenopause.

10. Cruciferous Vegetables

Vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts contain sulforaphane, a compound known for aiding estrogen detoxification and reducing inflammation. These vegetables are essential for anyone looking to naturally support hormone balance.

Why Nutrition Matters More Than Ever in Perimenopause

Hormonal fluctuations during perimenopause can severely impact weight management, mental clarity, mood, sleep, and even immune function. As estrogen declines, women become more sensitive to insulin and more prone to stress-induced fat storage — especially in the belly region.

Karen Jones emphasizes that strategic eating, rather than calorie restriction, is the key to navigating this life phase successfully. The foods listed above not only promote fat loss but also enhance metabolic function, lower inflammation, and stabilize blood sugar, all of which contribute to a more balanced perimenopausal experience.

A Word From the Coach

“The good news is that you can reduce visceral fat with the right nutrition and lifestyle,” says Karen. “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.”

Her advice isn’t about strict dieting or avoiding certain food groups — it’s about empowering women with knowledge and tools to take charge of their bodies.

Final Thoughts

Perimenopause doesn’t have to be a time of frustration and fatigue. By embracing nutrient-dense, hormone-friendly foods like the ones shared by Karen Jones, women can reclaim their health, vitality, and confidence. The journey may not always be smooth, but with the right guidance and mindful choices, belly fat doesn’t have to be a battle.

Whether you’re just entering this transition or are in the thick of it, these dietary suggestions can make a significant difference in your daily well-being. Add them to your plate, listen to your body, and remember — perimenopause is a phase, not a sentence.

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