Why Women Can’t Lose Belly Fat After Menopause


Discover how to lose belly fat after menopause!

0:00 Introduction: How to lose weight after menopause
0:10 What is menopause?
0:37 The role of the adrenals in menopause
1:05 Understanding your hormones during menopause
2:19 The autonomic nervous system explained
3:45 The parasympathetic nervous system
6:22 How to exercise after menopause
7:40 The worst exercise for stomach fat
8:25 How to burn belly fat after menopause
9:45 Make sure you can always find unfiltered health information by signing up for my newsletter!
10:09 Learn more about how to deal with stress!

Let’s talk about why it’s so difficult for women to lose belly fat after menopause—and what to do about this issue.

When a woman goes through menopause, their ovaries no longer produce or release eggs. This big change leads to a cascade of other changes. The ovaries also make hormones, which means a woman in menopause will have lower hormone levels.

However, when this happens, the adrenal glands are supposed to act as the backup system for the ovaries. The adrenal glands make all of the hormones that the ovaries make.

If the adrenal glands are strong and stable when a woman is going into menopause, they may experience fewer symptoms. It’s not normal to experience symptoms of menopause unless there’s a problem with the adrenal glands.

Another part of the body we need to focus on is the parasympathetic nervous system. The parasympathetic nervous system is the recovery system of the body. It influences your sleep and ability to recover. Fat burning occurs in the recovery phase.

Exercising your parasympathetic nervous system will help reduce cortisol, support sleep, and get rid of belly fat.

In order to strengthen your parasympathetic nervous system, it’s crucial to increase the time you rest in between your reps and sets of exercise, as well as the days of exercise. You have to make sure you don’t overtrain and give your body a chance to completely recover and reset.

How to lose belly fat after menopause:
1. Do high-intensity exercises with longer rest periods
2. Don’t overtrain
3. Don’t train over soreness
4. Focus on getting more sleep
5. Take advantage of chiropractic care, massage therapy, or physical therapy
6. Consume omega-3 fatty acids
7. Take DHEA
8. Go on a low-carb diet with intermittent fasting
9. Get plenty of magnesium, choline, vitamin B1, and vitamin D
10. Try lemon balm, passionflower, or ashwagandha

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and intermittent fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Try these tips to lose belly fat after menopause. I’ll see you in the next video.


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  1. @alanabowker1363 on November 12, 2023 at 11:14 am

    This is pure gold and it explains so much. I was running up to 5k 4-5 times a week this summer. I was so exhausted, my legs felt heavy and weak, my weight would come down slightly and then go up. I sprained my ankle and told myself there must be a good reason why, well here it is. Thanks so much Dr. Berg!

    • @CarefulHowYouStep on November 12, 2023 at 11:22 am

      dont underestimate the power of walking and eating healthy daily 🙂

    • @alanabowker1363 on November 12, 2023 at 11:31 am

      @@CarefulHowYouStep I did keto when I was younger and lost 30 pounds in a few months. Now I’m over 50 and I did keto for 4 years and only lost 10 pounds, that came back in a week after I stopped. Now I’m fasting, tomorrow is day 4 of a water fast.

    • @jhakku1401 on November 12, 2023 at 12:01 pm

      ​@@alanabowker1363Kindly share your experiences

    • @CarefulHowYouStep on November 12, 2023 at 12:58 pm

      nice job! im younger so im not certain if this will work as well, but ive been fasting while taking greens powders, so im in a fasted state but also getting nutrition. ive been shedding weight quickly. it all starts with basic nutrition and exercise and then when we find our sweet spot we can really hit our stride@@alanabowker1363

    • @siobhancleary3018 on November 12, 2023 at 2:05 pm


  2. @lat1419 on November 12, 2023 at 11:35 am

    I went through an early menopause (aged 44) that coincided with being treated with steroids for Crohns, and developing arthritis. We didnt have this type of quality of information available. Fast forward 25 years and Im so glad we have it now, and hope that many women are able to take charge of their lives.

    • @Helenegardener on November 14, 2023 at 4:11 pm

      Me too! Where was Dr Berg 25 years ago!!

    • @cheesecakefan4880 on November 16, 2023 at 3:14 pm

      I lost all my estrogen in my 30s
      Major Crash
      Tested and was Zero estrogen
      Its been very hard
      Im very thin

    • @lat1419 on November 16, 2023 at 5:39 pm

      @@cheesecakefan4880 I too was very thin until menopause. Then (and now) I have post menopausal waist.

    • @cheesecakefan4880 on November 16, 2023 at 7:30 pm

      @@lat1419 I am essentially post menopausal and still very thin
      Maybe its thyroid

    • @lat1419 on November 16, 2023 at 10:15 pm

      @@cheesecakefan4880 give it time. Eat all your calories and as much fat possible, and you should get to your ideal weight. Or maybe it is thyroid?

  3. @lightbearer1499 on November 12, 2023 at 12:03 pm

    I’m 53 and weighed 185 lbs, all of it around my abdomen. I was having hot flashes, night sweats, dizziness, mood swings, sleep issues, irritability, and bouts with anxiety. Last May I was fed up with those symptoms and decided to try keto and intermittent fasting. It has certainly been a journey with a lot of course corrections, but I am now 150 lbs and feel so good! I have eliminated all the symptoms and am determined this is the lifestyle for me. I’m in maintenance for a bit right now, but am now starting to add exercise to get stronger. The main thing is not the weight loss for me … I never want to feel the way I did before.

    • @madelinekimbro2440 on November 12, 2023 at 2:16 pm

      Congratulations!!! It is so nice to hear about success…it gives me inspiration 😊

    • @allfunnydogsstories2129 on November 12, 2023 at 2:46 pm

      I‘m turning 54 today. Happy birthday to me 🎉. I’m back on the wagon after I had the Norovirus for a week. Yup it straightened me out real quick. 0 carbs. Healthy eats. I hope I can hold on until Thanksgiving. I hope you can keep it up, too. 😊

    • @olgamaria6090 on November 12, 2023 at 3:02 pm

      Parabéns!! Sucesso!! 🙏

    • @JCX-9 on November 12, 2023 at 3:45 pm

      Wow 30 pounds off must feel so good.

    • @RockyDTV1992 on November 12, 2023 at 4:11 pm

      ​@@allfunnydogsstories2129Happy Birthday. 🎉

  4. @LottaSchmitz255 on November 12, 2023 at 12:20 pm

    0:15: 🔑 Women experience changes in their bodies during menopause, including a decrease in hormones and the cessation of egg production, which can lead to symptoms such as hot flashes. However, if the adrenal glands are strong and stable, there may be minimal symptoms.
    3:50: 🧠 Focusing on the parasympathetic nervous system can help with recovery, sleep, and fat burning.
    7:07: 🏋️‍♀️ Strengthening the parasympathetic nervous system through recovery is important for weight loss.
    Recapped using Tammy AI

    • @aprildawnlalala on November 16, 2023 at 6:47 am

      Omg 😮 what’s Tammy AI ??

    • @SophiaSeidel235 on November 16, 2023 at 4:26 pm

      cool ai thanks for the timestamps

  5. @sumathiravindran8551 on November 12, 2023 at 1:13 pm

    1. Short exercise
    2. Sleep
    2. Not to exercise long times
    4. Focus omega 3
    5. DEGA supplements
    6. Massage
    7. Low carb IF
    8. Magnesium , Collin potassium
    9. Aswaganta
    19. Herbs
    Summary Triggers parasympathetic nervous system
    Great video

    • @guadalupecol2042 on November 12, 2023 at 1:39 pm

      Excelente video!! Cuando uno tiene este tipo de información, REARFIRMA porque es imprescindible seguir con los cambios de alimentación a una dieta baja en carbohidratos y ayuno intermitente 💪💪💪

    • @siobhancleary3018 on November 12, 2023 at 2:02 pm

      Thank you

    • @eileenurquhart4744 on November 12, 2023 at 2:30 pm

      What are DEGA supplements?

    • @Drberg on November 12, 2023 at 2:34 pm

      Thank you very much for your kind message. Appreciate it.

    • @Tynap7 on November 12, 2023 at 3:09 pm

      @@eileenurquhart4744not DEGA but DHEA supplements, which is a hormonal supplement that may improve bone density, decrease body fat, & enhance sexual function.

  6. @debbaker330 on November 12, 2023 at 2:24 pm

    I was just worrying about this today and thinking about what I can do to help with my belly fat and fatigue. I’d started drinking lemon balm tea and it seemed to help. Thank you, Dr Berg, for giving me such a clear answer!

    • @Drberg on November 12, 2023 at 3:46 pm

      Glad to help!

    • @Helenegardener on November 14, 2023 at 4:14 pm

      He’s made more videos belly fat and on fatigue that may help further.

    • @YOU-niter on November 15, 2023 at 10:50 pm

      Our go to Dr natural health advisor🫶

    • @minkymandy6065 on November 16, 2023 at 8:49 am

      Also, engaging in creative hobbies .. sewing, painting etc .. actively engages the parasympathetic system, counteracting the sympathetic system.

    • @beth6795 on November 16, 2023 at 11:19 am

      ​@@minkymandy6065also, doing Jigsaw puzzles. Always a parasympathetic pleaser😊😊😊

  7. @IBowBeforeMyHusband on November 12, 2023 at 9:23 pm

    Thank you! I still get my cycle every month, but I’ve been trying to tell my doctors for years … I knew my hormones had to be very low… I couldn’t lose weight I actually kept gaining weight!
    Watching your videos was the missing key for me! I started fasting 16:8… then 18:4 and finally I’ve been doing 23:1 and FINALLY I have results! I feel better then I have in years! I’ve lost almost 30 lbs and 50 inches in 3 months! Thank you for all your work! You definitely are helping change lives! God bless you 🙏🏽🙌🏽💯🤗💙☺️ I’m 48 by the way… have 4 amazing kids and a wonderful supportive husband! 🙏🏽🙏🏽🙏🏽

    • @kt16621 on November 13, 2023 at 9:29 pm

      Congrats!!!! 🎉

    • @sabazaidi9022 on November 13, 2023 at 10:08 pm

      Did you eat normally in your eating window or you ate low carbs?

    • @Helenegardener on November 14, 2023 at 4:16 pm

      So awesome 👏 thanks for sharing.

    • @IBowBeforeMyHusband on November 14, 2023 at 5:31 pm

      @@sabazaidi9022 for the most part I eat protein like eggs, chicken, protein shakes, also eat like an avocado 🥑, slice of cheese, banana, 🍎, Whole Foods mainly… raw peppers etc by that time I’m full

    • @beth6795 on November 16, 2023 at 11:22 am

      It truly is amazing how when you do an 18:6 or 20:4, how your stomach shrinks and you feel full FASTER. That’s what I appreciate about I.F.😊

  8. @seemasikdar4168 on November 12, 2023 at 10:03 pm

    I’m 55, weighed 98kilogramms , diabetic, menopause and struggling to loose weight. Went on keto diet and IF about a year ago and since then have lost about 20 kilos feel energetic and yes I reduced my diabetic treatment to more than half the dose I used to take initially. Thank you millions Dr Berg for your videos and advices because right now, I do have issues with sleep. Please keep up the great job you’re doing.

    • @MichaylaLovesJesus83 on November 13, 2023 at 5:19 am

      What’s 98 kilograms in pounds? And was the 20 kilos you lost 20 kilos off your weight? If so, what’s 20 kilos in pounds? I’m used to going by pounds, not kilograms. Congrats on your weight loss success.🥰

    • @snowwhite2709 on November 14, 2023 at 11:58 am

      ​@@MichaylaLovesJesus83a kilo is 2.2 pounds,.

    • @sxwrtr918 on November 15, 2023 at 2:19 pm

      Twenty kilos is a tad over 44 lbs.

    • @seemasikdar4168 on November 16, 2023 at 11:52 am

      A kilo is about 2.2 pounds. So 20 kilos is around 44 pounds. Thank you so much for your advices and responses. My glycemic level came down and I reduced my treatment upto half the dose. I feel great and l wear European size 44 while I used to wear 50! and that too….😮. Nobody gives me my age even. Million thanks Dr Berg.❤

    • @MichaylaLovesJesus83 on November 26, 2023 at 11:51 pm

      @@snowwhite2709 Thank you 😊

  9. @kellycurran4608 on November 16, 2023 at 2:36 am

    I gained 25 lbs , my anxiety was out of control!! I stopped sugar and carbs., all junk food, increased my veggies, healthy fats and protein along with intermittent fasting. The results were miraculous. I have maintained this lifestyle for tens years now.

    • @marthad5697 on November 17, 2023 at 2:50 pm

      Same here, but gained more like 40 lbs, lost 50 lbs, kept off 5 years now.😊

    • @samsamthecat492 on November 17, 2023 at 3:01 pm

      Can you both give sample meal ideas please? I don’t like eggs so that makes it harder for breakfast for protein

    • @kellycurran4608 on November 17, 2023 at 3:01 pm

      @@marthad5697 Wow congrats 👏 I’m happy for you. I was the most miserable person, so happy to get good advice from Dr Berg. Keep up the good work.

    • @marthad5697 on November 17, 2023 at 6:03 pm

      @@samsamthecat492 During the day, I like to eat the same thing every day, then eat a healthy low carb dinner. This allows me to have a general idea of my caloric intake every day.

      When I was loosing weight 5 years ago I didn’t know about Intermittent Fasting. Ate breakfast at 10:30, 2 eggs and half whole wheat English muffin with little butter; at around 3pm had a yogurt and green apple. For dinner have some sort of meat, 2 vegetables and a salad. My husband is Italian so we do have a whole wheat pasta dish about once a week. During Covid got a pasta maker, make my own pasta now.

      Now I do intermittent Fasting, varying the time from 16 to 22 hours. Since my first meal is now in the afternoon, I don’t feel like eating fried eggs, so I have a couple hard boiled instead, then some cottage cheese and indulge with a small measured amount of popcorn, then normal dinner.
      I also exercise every day, currently do an hour on an elliptical occasionally swapping with walking , also do weights 3 times a week for bone health.

    • @spencerbrown6214 on November 18, 2023 at 6:11 am

      @@samsamthecat492 Same here, I can’t do eggs, so I’m always looking for other low-carb protein breakfast ideas.

  10. @minkymandy6065 on November 16, 2023 at 8:43 am

    Wow those symptoms .. anxiety, nervousness, low tolerance to stress, hard to stay sleep … all me right now!! Also explains why I don’t lose weight despite working 12 hr nursing shifts where I get exhausted. Thank you!

    • @gabbypage6929 on November 18, 2023 at 4:28 am

      Yes nursing just becomes more exhausting after menopause.

    • @LindaCapra on November 19, 2023 at 1:38 pm

      Me too with those symptoms. I couldn’t understand why I don’t handle stress like I use to and have an anxiety response that is so much stronger. This then makes it harder to tolerate pain. I even believe that my autoimmune disorder started as a result of this happening.

    • @KariIsSoVery on November 21, 2023 at 9:13 am


    • @suzh4187 on December 28, 2023 at 10:46 pm

      Yup…frustrating 🤬

    • @AveriesMiranda on December 30, 2023 at 5:00 pm

      I was thinking the same thing, literally every single one of those apply to me

  11. @tinam2696 on November 16, 2023 at 11:23 am

    My ENTIRE life my periods were SO PAINFUL. At 57 all of a sudden IT STOPPED. No hot flashes, no mood swings, NO NOTHING. FANTASTIC! I deserve it. I DO need these tips about the belly fat though 😊

    • @nayd.7979 on November 16, 2023 at 2:49 pm

      My Grandmother did the same thing😠(happy anger😅) and didn’t have any symptoms, still had a cute figure and she transitioned at 104.5 years. She had a great life and I’m hopi g the same for you. Thank you so much for sharing❤

    • @cheryl5994 on November 17, 2023 at 10:58 pm

      A 104!

    • @classylady828 on November 19, 2023 at 11:37 am

      Same with me – menopause was a blessing. No PMS, etc.

    • @kymberlybade1480 on November 20, 2023 at 11:36 am

      Same here but I got a lot of belly fat and bloating

    • @saraswatkin9226 on November 22, 2023 at 8:53 am

      ​@@nayd.7979″transitioned” ?

  12. @fannynoriega3181 on November 18, 2023 at 2:14 am

    This was a very good video for me as I’ve struggled with a lot of adrenal fatigue many times especially after starting an exercise routine and pushing myself. Never understood why my body was overwhelmed and fatigued and my belly fat was still there even after pushing myself. Thank you for posting this very informative video. I definitely took notes on this one.

  13. @rebelsal on November 18, 2023 at 11:48 pm

    I can by experience, tell you that this advice is so accurate. I was diagnosed with terminal ovarian cancer and given 8 weeks to live, I actually beat it and I wont go into the details of that, but in the aftermath my body was just so broken. I was a runner and weightlifter prior to this so I knew it was all about the load that my central nervous system could handle each day. So I started with a 5 min walk and had 2 days recovery (thats how bad it was). Over 4 years I built up to being able to train in zone 2/3 for 2 hours (I love trail running) 3 days a week. I also, via some intermittent fasting and zone 2 training adapted my body to metabolise fat during these low heart rate zone workouts (very handy! lol) I can also weight train again, and I am building this up slowly, and once I hit the target for that specific workout, the workout is over. I figure, my CNS got the trigger for the adaption, so I go right into recovery mode. As part of the medical side of things I has a full hystorectomy and overnight the shock of having no ovaries (on top of everything else) really hit my system. However by doing little bits of training and then recovering properly made me feel so much better. I think that prioritising peace, good eating habits and prioritizing recovery in order for the adaptions to take place is a great investment in our health. It took 4 years to get to this point via consistent work and consistent rest, and I have learnt this: Slower is Faster. In terms of fat loss, this is a stress on the human body, so be gentle. Dont look at all the lies on social media of people saying “I lost 2 kg per week blah blah blah”. Its not sustainable, messes with metabolism, increases cortisol etc. Walking and making a nutrition plan and throwing in some more challenging workouts here and there in a sustainable way is a much healthier long term strategy. If you have to start with a 5 min walk like i did, there is nothing wrong with that. It only gets better!

    • @barbaraweatherman5340 on November 19, 2023 at 3:34 am

      Thank you for posting your story, you are awesome and inspiring, and I’m so glad you are healed and healthy now! Hugs!

    • @lawanyaarvind2810 on December 26, 2023 at 4:23 pm

      Thank you so much for sharing this here

    • @simonaca468 on December 29, 2023 at 7:22 pm

      Thank you so much!!! What’s your nutrition plan, pls??

    • @rebelsal on December 29, 2023 at 9:27 pm

      @@simonaca468 Hi! I am for around 70-100 grams of protein per day. The foods I eat are from the following: Nuts, beans,legumes, seeds, a lot of veggies – esp the green ones like spinach, broccoli, kale etc.I use potato and sweet potato lots. I really like fruit especially berries and watermelon. I use olive oil and coconut oil in cooking/baking. I dont have any processed foods. Im actually plant based so I supplement with Vit12, Calcium, Iron and Iodine. To meet the protein needs I have tofu/Tempeh and I have a protein powder in shakes with berries and banana. I really love kimchi! I think that prioritising protein and then having lots of vegetables etc is a great general direction to go in. I do have to plan ahead but I like cooking so its fun. For snacks I like oat bars- they r really simple to bake. I made a soup yesterday that has: sweet potato, brocolli, green peas, chic peas leek and garlic. So yum! For fat loss I eat the same things but make a calorie deficit. But not a large one. Just a gentle 300-400 one. I think if i do more than that I feel stressed. So, slower is faster. When its a weight lifting day or big running day I try to get the 100g protein and add in more fats like walnuts or peanut butter. But Thursday is Apple Pie day! The farm I get all the veggies from has a cafe and make this epic apple pie and a great latte. So I smash that happily! YumYum Yum!

  14. @mlehtonen3801 on November 20, 2023 at 5:12 pm

    Dr. Berg, thank you for this explanation! In my case took years to learn, but I can confidently say: You know what you’re talking about. Wish there were more doctors with this knowledge base around answering our (=patients) questions. It isn’t even complicated, at least you can explain all this amazing short and understandable at the same time. Please continue this valuable work, Dr. Berg.

    • @Drberg on November 20, 2023 at 6:06 pm

      Thanks for watching!

    • @carolcarlson7633 on November 26, 2023 at 10:22 pm

      Fully agreed. If only all of the doctors were as honest and genuine as Dr Berg.

  15. @donnad8361 on November 22, 2023 at 6:53 am

    Dr Berg Thank you for this information much appreciated for us women going through menopause. Can you do more videos on menopause and weight loss please. Also would love to hear your thoughts on the brain fog topic in menopause. Donna from Australia

  16. @honey5269 on November 22, 2023 at 2:19 pm

    It’s encouraging to find out that there are solutions to those frustrating menopausal symptoms.
    Thank you Dr Berg for providing these tips.

  17. @annetter.3992 on December 11, 2023 at 4:03 am

    This video is supporting what I believe more and more to be my visceral fat issues. I have ALWAYS had a flat stomach up until 2 years ago when stress levels skyrocketed whilst going through perimenopause (4 years and still counting 😠). Every day I wake up bloated, sometimes painful. And when my stress levels increase, so does my stomach. I could fast for days and it wouldn’t flatten out! It’s creating a lot of self conscious anxiety too which only makes it worse! I’m convinced my nervous system is disregulated and I need to start looking into where to start to get it back to “rest and digest”. This video is right on time!

  18. @Jindarella_ on December 14, 2023 at 10:39 am

    This channel has been so helpful for me after surgical menopause. It has been a rough couple of years physically and mentally with little support. I’ve gained 35kg just this year alone and have struggled with depression and anxiety intensly. It’s been a huge learning curve and there is no where near enough help and support. So I thank you for your content, it’s really helped me take charge of my health.

  19. @yourenough3 on January 4, 2024 at 2:08 pm

    Ive been using a sauna blanket at 176 degrees F and i do believe this helps lowering cortisol. I also use a steam tent and red light therapy . ❤ EDIT : I also do castor oil pack over abdomen for 1 hour 5 to 6 times per week before bed .

  20. @matrixnavigator6669 on January 4, 2024 at 6:49 pm

    This reminds me of Savasana pose in yoga practice, which is done at the end of the practice, where you relax on your back as long as you can. I always enjoy the sensations I feel during this time as I watch and feel my body cool down from the workout. I work from home and I have a rebounder that I love to jump on for 5-10-minute intervals throughout the day, then return to my desk to work.

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