How to Get Rid of the Menopause Muffin Top

When it comes to the dreaded fat roll that develops as women approach menopause, discover how to get rid of the muffin top for good!

November 10, 2022

4 min read

Woman with hands crossed Infront of stomach

Menopause marks the end of your menstrual cycles and is only properly diagnosed after you’ve gone 12 continuous months without going through a menstrual period. While menopause can happen in your 40s, the average onset age is 51 in the United States.

Menopause has various symptoms, including hot flashes, low energy levels, and changes in your emotional health. One of the effects of menopause that many people fear is weight gain, especially in the central area. One particular area has been called the “menopause muffin top” which can be distressful for women who have never had that problem before. 

Why does it occur? The answer lies in our hormones. The drop in estrogen levels caused by menopause leads your body to look for estrogen elsewhere. Fat cells are a source of estrogen, so your body converts extra energy into fats to put things back in balance. These fat cells manifest as newly appearing fatty rolls that can be extremely difficult to eliminate.

Luckily, there are various ways to eliminate the muffin top. It just might take some trial and error to find the best solution for you. So keep reading to find out how you can get rid of your menopause muffin top starting today.


Liposuction surgery is a procedure where fat is sucked out of specific areas of the body, in this case, the abdomen and side “love handles”. It is used to shape and contour these areas, but should not be used as a weight loss tool. Instead, liposuction is only recommended if you’re dealing with stubborn fat in specific areas, like a menopausal muffin top.

When you get liposuction, the first step in the process is to loosen and separate the fat cells from your body. Once the cells are loosened, they are removed using thin probes. Finally, the area gets blended and smoothed out to ensure that you have a natural appearance.

Liposuction with or without a tummy tuck is a great way to get rid of your menopause weight gain.

Tummy Tuck

A tummy tuck, or abdominoplasty, is a surgical procedure where excess skin and fat are removed from your abdomen. Sutures are used to tighten connective tissue in your abdomen, and the remaining skin is repositioned to give you a toned look.

A tummy tuck is a great option if you have excess or loose skin around your belly button or lower abdominal wall.

How to Keep Your Middle Dough Free

Once you’ve gotten rid of your menopause muffin top, it’s important to keep it away. Since you know menopausal weight is largely caused by low estrogen levels, you can work on keeping them up to prevent any extra weight gain.

The easiest way to naturally produce more estrogen is to alter your eating habits. This doesn’t mean you have to go on a diet (unless you want to!). You simply need to include a few food items that you normally might skip over.

Soy products like tofu or soy milk may relieve certain menopausal symptoms because soy is a source of phytoestrogens. Phytoestrogen is an estrogen-like compound that mimics estrogen by binding to estrogen receptors. If you’re going through menopause, it can be a good idea to increase your soy intake so that your body doesn’t need to rely on fat cells. It is important to note that not everyone carries the certain enzyme that converts phytoestrogen into estrogen.

Flax and sesame seeds are another great source of phytoestrogens. The main source of phytoestrogens in flax seeds is called lignans. Lignans are beneficial to your estrogen metabolism.

If you aren’t a fan of soy or seeds, you might need to consider using vitamins and minerals to bridge the gap.

B vitamins are important when it comes to the creation and activation of estrogen. If you have low levels of these vitamins, it is possible that you’ll produce even less estrogen.

Vitamin D works in the same way as your body’s hormones. Vitamin D and estrogen work together, as vitamin D plays a role in estrogen synthesis. So by taking vitamin D supplements, you’ll be able to help your low estrogen levels.

Work Your Whole Body

Exercise will be one of the best ways to keep the extra weight off once you’ve gotten rid of your muffin top. While it is harder to get rid of stubborn fat using exercise, a well thought-out exercise routine is very beneficial.

A combination of cardio, weight lifting, and core work will help keep you in shape. You won’t beat the weight gain by simply focusing on your core. Neither will just doing weight lifting. A balanced routine is your best bet, especially focusing on fat-burning cardio.

A good exercise routine consists of a mix of moderate and vigorous exercise to stave off menopausal weight gain. Aerobic exercises are a great option when you’re looking to trim your waist. Some options include:

  • Walking
  • Swimming
  • Bicycling
  • Running

The exact intensity of your workout will depend on you. If you haven’t exercised regularly for some time, it doesn’t make sense to jump in at the highest intensity. If your workouts are too vigorous for your fitness level, you’ll be more likely to sustain an injury, which will only make it take longer to get rid of your muffin top.

No More Menopause Muffin Top

Getting rid of a menopausal muffin top can be a lot of hard work, but if you use this guide to help you get rid of menopausal weight gain, you’ll be well on your way to a new you. Understanding your body and what causes the weight gain is an important part of keeping the weight off once you’ve gotten rid of it. You’ll need to put in the work to maintain your figure.

If you’re considering weight loss surgery, please contact Advanced Institute for Plastic Surgery to help you get the process started by scheduling an appointment with a Southern California board-certified plastic surgeon.

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