If you’re a woman and trying to lose some stubborn belly fat that feels like it won’t go away, hormonal imbalances can be behind that frustrating pooch that isn’t getting smaller, no matter how healthy you feel like your habits are.
This type of belly fat is often referred to as ‘hormonal belly,’ and it’s abdominal weight gain or bloating that’s linked to imbalances in hormones like cortisol, insulin, and estrogen. Unlike regular weight gain and fat, it’s often harder to lose, and may come with other symptoms like fatigue and mood changes. It’s your body’s way of signaling that something might be throwing your system off. As it turns out, your diet plays a big part in how your body can react to these hormonal imbalances.
We spoke with health experts, including Dr. Mamta Bhatt, a scientist and holistic wellness expert, Nurse Practitioner Justyna Wozniak of Vital Moon Wellness, and Dr. Kezia Joy, a Registered Dietitian Nutritionist and Medical Advisor with Welzo, about four foods you should cut out if you’re trying to get rid of your hormonal belly. Read more about them below.
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1. Refined Carbs
Refined carbs might seem harmless in the moment, but they can seriously sabotage your efforts to lose stubborn belly fat.
"Refined carbs digest quickly, causing energy crashes and increasing hunger soon after eating," explains Dr. Mamta Bhatt. "They also contribute to inflammation, which can be linked to excess belly fat."
The most popular examples of these harmful carbs include white bread, pastries, sugary cereals, pasta, and baked goods. In regard to these stripped carbs, research has linked them to increased abdominal weight gain and hormonal imbalances. Whole grains such as quinoa, oats, brown rice, and 100% whole wheat bread are easier to digest and can keep you fuller longer. Making the switch can be a small but powerful step toward reducing hormonal belly fat.
2. Sugar-Sweetened Beverages
Sugary drinks might seem like a quick pick-me-up, but they can quietly contribute to stubborn belly fat.
"Drinks such as soda, energy drinks, and flavored coffee drinks are usually filled with extra sugars that have no nutritional value," says Dr. Kezia Joy. "A large amount of sugar consumption intensifies inflammation and imbalances insulin, which are associated with expanding abdominal fat."
Unlike high-sugar food, sugary beverages won't keep you full or hydrate you, so it's easy to mindlessly consume hundreds of extra calories without even realizing it. Over time, that can lead to weight gain, blood sugar crashes, and more difficulty maintaining a healthy metabolism. Instead, try drinking other beverages like unsweetened green tea or seltzers for a flavorful alternative.
3. Processed And Red Meats
Red and processed meats might be protein-rich and really tasty, but eating them regularly can work against your health and make your hormonal belly worse.
"Do your best to avoid or minimize how much you have of red and processed meat," advises Dr. Bhatt. "These foods are not only calorie-dense but also linked to increased systemic inflammation and are carcinogens. They worsen hormonal imbalances and promote abdominal fat storage."
Tempting yet dangerous foods like bacon, sausages, deli meats, and fatty cuts of beef all fall under this category, and only eating them on special occasions versus frequently will make a big difference in your gut health and fat loss journey. Fill your diet with leaner sources of protein, like ground turkey, fish, and chicken.
4. Conventional Dairy Products
Even if you're not lactose intolerant, if you deal with hormonal imbalances, you might want to reconsider how much conventional dairy, which is dairy products made from cow's milk, like cream, cheese, and yogurt. Conventional dairy might be a staple in your routine, but it could be contributing to hormonal bloating and belly fat.
"These often contain added sugars and hormones that can exacerbate estrogen imbalances and bloating," explains Nurse Practitioner Justyna Wozniak. "Some women are also sensitive to the proteins in cow's milk, which can lead to inflammation and weight retention."
Swapping in dairy alternatives like almond, oat, or coconut milk whenever you can may help reduce these symptoms, support better hormone balance, and make it easier to get rid of that stubborn fat.
