To reduce menopause belly fat, avoid foods with hidden sugars, limit caffeine and alcohol, and avoid or limit fried foods. Instead, focus on a whole-food diet high in fruits, vegetables, whole grains, high-quality protein, and dairy products. Also, aim to get enough protein, exercise regularly, maintain a moderate weight, watch your gut health, lower sugar intake, reduce stress, get enough sleep, and eat healthy fats. Including fiber-rich foods and herbs and spices with anti-inflammatory properties can also help support hormonal balance during menopause.