If you’ve been trying everything to lose belly fat, but nothing seems to be working, you’re not alone — and you’re definitely not lazy or broken. The truth is, stubborn belly fat is often a sign that something deeper is going on in your body. And while there’s no quick fix, there is a better way forward — one that starts with asking the right questions and works with your body instead of against it.
Why the “Fast Fix” Mentality Backfires
For years we’ve been told that “eating less and moving more” is the answer to all of our problems. But for women, skipping breakfast, working out harder, or being in a caloric deficit can actually make belly fat worse. And if your hormones are already shifting due to perimenopause or menopause, those fast-fix approaches can send your body into even deeper imbalance.
Here’s why: These “solutions” often spike stress hormones like cortisol. Your body doesn’t see the 30 day fat loss challenge as “discipline”—it sees it as a threat. So it does what it’s designed to do under stress: it protects you. And one of the ways it does that is by holding onto fat, especially visceral belly fat, which can help provide quick energy during times of perceived danger.
Plus, when you cut calories or go too long between meals, your blood sugar goes on a rollercoaster of highs and lows which leads to cravings, energy crashes, and you guessed it—more fat storage. The body is incredibly smart. When it senses scarcity, it adapts by slowing down your metabolism, increasing hunger hormones, and storing fat.
The Good Way: Work With Your Body, Not Against It
Start with food. Stabilizing your blood sugar is one of the most powerful things you can do for balancing your hormones and for fat loss. And food is your first and most important tool to do so.
Let’s be clear: this isn’t about restriction or “eating clean”. It’s about creating meals that work for your body—especially your hormones, blood sugar, metabolism, and mood.
Here’s what that actually looks like:
- Prioritize protein at every meal. This is non-negotiable. Protein keeps you full, supports lean muscle (which boosts your metabolism), and helps prevent blood sugar spikes and crashes. Think eggs, chicken, turkey, fish, Greek yogurt, tofu, lentils, or a high-quality protein powder if you’re in a rush.
- Don’t fear healthy fats. Fat doesn’t make you fat. The right fats help regulate hormones, keep your brain focused, and prevent the kind of hunger that leads to unwanted snacking. Avocados, olive oil, nuts, seeds, and fatty fish are your friends.
- Focus on fiber-rich, real carbs. You don’t need to go keto, but refined carbs (like white bread, cereals, and pastries) do you no favors. Instead, choose whole foods like sweet potatoes, quinoa, berries, beans and leafy greens. These keep digestion and energy steady, and cravings in check.
- Eat at regular intervals (including breakfast). Sometimes it feels like we’re too busy to eat, but this mindset throws everything out of whack. Especially for women under stress or going through hormonal changes. Instead start with a balanced breakfast within an hour of waking and then eat balanced meals every 3-4 hours to support your natural rhythms.
- Minimize ultra-processed foods. The more of your calories that come from packaged foods high in sugar, seed oils, or additives, the harder your body has to fight. Less processing = less inflammation = better fat loss over time.
The goal isn’t to follow a strict meal plan—it’s to fuel your body in a way that helps it feel safe, nourished, and supported. When your body feels safe, it starts letting go of what it no longer needs, including stubborn belly fat.
Support with Targeted Supplements If you’ve been hard on your body for some time, it probably needs some extra support. Here are a few key nutrients, minerals and adaptogens that help with blood sugar or hormone imbalances.
- Magnesium helps with stress relief and insulin sensitivity
- Omega-3s support hormone balance and reduce inflammation
- Adaptogens such as Astragalus root, Siberian ginseng, rhodiola, and cordyceps help the body with cortisol regulation.
- L-Theanine, an amino acid that helps the brain relax and lower stress hormones.
- Berberine helps improve insulin sensitivity and reduce blood glucose levels.
Women’s Health Network offers a host of products to support your journey. For cortisol regulation try Serinisol and Adaptisol To support blood sugar balance try Blood Sugar Balance. And for support with both stress and blood sugar try Omega-3s and of course Essential Nutrients.
What is YOUR Belly Fat telling you?
Instead of seeing that belly fat as a problem to fix, let’s look at it as a signal your body is sending you. To understand what your belly fat might be telling you, you might start by getting curious.
- Could I be insulin resistant or pre-diabetic?
- Am I under chronic stress?
- Have I had my thyroid or hormone levels checked recently?
- Do I have a hormone imbalance?
- Am I in perimenopause or menopause?
- Do I regularly wake up feeling unrested, anxious, or “wired but tired”?
If you answer “YES” to any of the above questions, that’s where your work begins. Not with a 10-day detox or more planks! Enlist the help of a provider who will address the root of the problem and develop a plan grounded in real science and your bio-individuality.
Losing belly fat isn’t about willpower. It’s about biology.
If you’ve been pushing harder and getting nowhere, it’s not because you’re doing it “wrong.” It’s because your body needs a different approach—one that focuses on nourishment, not punishment.
Instead of being critical about your body, get curious. That’s where real change starts.
