HEALTH Nutrition Women's Health November 5, 2025 0 Comments

Unlock the Secret: These 4 Surprising Foods Torch Belly Fat After 50 Like Nothing Else!

Ever wondered why that stubborn belly fat seems to have set up camp right around your midsection, refusing to budge no matter how many crunches or kale smoothies you toss down the hatch? It’s like your 40s and 50s hit, and suddenly your waistline starts auditioning for a role as the “before” picture in every weight loss ad. But here’s the kicker — while magic spot-reduction doesn’t exist (bummer, I know!), there are certain foods that can quietly turn the tide against that stubborn belly fat when you pair ’em smartly with a balanced diet and some regular sweat sessions. I caught up with Vicki Koenig, a registered dietitian with mad cred in diabetes, glucose control, and gut health, to peel back the curtain on why burning belly fat turns into a tougher beast after 50 — plus she’s spilling her top protein-packed picks that help shrink your waist without you losing your mind. Ready to rewrite your belly fat story? LEARN MORE

Millions of women struggle with hard-to-lose fat that collects around our midsection throughout adulthood. And then we hit their 40s and 50s and it feels as though that extra roll of belly fat has been plastered on. While you can’t necessarily spot-reduce abdominal fat, there are certain foods that help burn belly fat and promote weight loss when paired with a balanced diet and regular physical activity.

To find out what they are, we turned to Vicki Koenig, MS, RD, CDN, a masters-level registered dietitian specializing in diabetes, glucose control and gut health and founder of Nutrition-Wise. Here, she explains why it’s more challenging to burn belly fat after 50, plus shares her go-to foods for shrinking your waist.

Why is losing belly fat so hard?

If you feel like you tend to lose weight in your hips and thighs while that roll around your belly won’t budge, you’re not alone. “Unless some consistent habits are modified, belly fat is likely to stick around,” says Koenig.

What are your biggest challenges to losing belly fat after 50?

There are a few reasons for this. The first is simply that the body likes to store excess fat in this area. “Belly fat can get deposited with excess carbohydrate and overall increased calorie intake. If the body has enough glycogen stored in the liver and has enough glucose for its energy needs for muscle and body functions, extra glucose will get made into fat and stored in the belly,” Koenig explains. According to the Cleveland Clinic, eating excess sugar and fatty foods can lead to the formation of visceral fat, the harmful type that collects deep in your abdomen around your organs and expands your waistline.

Belly fat formation and storage can also increase during perimenopause and menopause, thanks to the hormonal changes occurring. “There is less estradiol being produced, and there is an increase in both testosterone and luteinizing hormone. These changes promote a greater deposit of body fat, especially centrally, in the belly,” explains Koenig. Indeed, a study published in the journal Menopause found that women experienced as much as a 13 percent increase in visceral fat each year in the two years before menopause and an 8 percent increase each year after their final period.

The 4 best foods that burn belly fat after 50

Despite the fact that your body wants to hold onto belly fat, it is possible to burn fat by filling your diet with the right foods. “I eat all of these,” shares Koenig. “And I have to say, despite being of a ‘certain age’ and having given birth to twins, my belly is not too bad!”

One characteristic all Koenig’s picks share is that they contain protein. “Research supports increasing protein while lowering calories to help reduce belly fat,” she says. “Aiming for protein at every meal is a good habit to build on.” One study published in Scientific Reports found that a high protein intake helped induce visceral fat loss. Plus improved the diversity of bacteria living in the gut, which separate research has shown can support weight loss. (Discover how much protein you need to lose weight.)

Here are some of Koenig’s favorite protein-rich foods that burn belly fat:

Fresh vegetables with 1/3 cup of hummus or refried beans

Hummus, made from chickpeas, and refried beans both deliver a hefty dose of fiber in addition to protein. Fiber helps to boost satiety and prevent snacking on sugary foods that could promote belly fat storage. (See more of our favorite high-fiber foods for weight loss.)

Greek yogurt with a serving of fruit

Greek yogurt is an exceptional source of protein that helps you feel full and improves your body’s blood sugar and insulin response—all of which support weight loss and help burn belly fat.

Smoothie with protein powder, flax or chia seeds, fruit and milk

In addition to the protein powder, the secret ingredient in this fat-burning smoothie is fiber-rich flaxseeds or chia seeds. A recent study published in Clinical Nutrition Open Science found that flaxseed intake was associated with lower body weight, less visceral fat and less body fat in general, while a separate review in Nutrition & Metabolism found that chia seeds, which are rich in omega-3 fatty acids, can help reduce waist circumference.

Puffed edamame

This crunchy snack made from edamame beans is a great substitute for potato chips or pretzels, and it’s both high in protein and low in calories. Plus, one study from Scotland found that incorporating edamame beans into your diet increased overall weight loss and belly fat loss in overweight women.

The bottom line on belly-fat burning foods

Remember, you don’t have to overhaul your entire diet overnight. Start by adding just one or two of these foods that burn belly fat to your daily routine, and notice how your body responds. Small, consistent choices add up to big results