Many women notice an increase in belly fat as they go through menopause. This is often referred to as a menopause belly or menopause middle. There are several reasons why this happens:
Hormone changes - As estrogen levels decline during menopause, body fat increasingly gets deposited around the abdomen instead of hips and thighs. Estrogen influences where fat is distributed in the body.
Slowing metabolism - Your metabolism naturally slows down with age. This makes it more challenging to maintain a healthy weight. In your 40s and 50s, you burn about 200 fewer calories per day than you did in your 20s, even if your activity level remains the same. A slower metabolism leads to more belly fat storage.
Loss of muscle mass - Muscle mass naturally decreases with age. This leads to a drop in resting metabolic rate, which is the number of calories your body burns at rest. Less muscle mass equals a slower metabolism and increased belly fat. Doing strength training helps counteract this loss of muscle.
Genetics - Genes influence where you store fat. Some women have a tendency to carry fat in the abdomen rather than hips and thighs after menopause. Although you can't change genes, you can modify belly fat with diet and exercise.
Stress - High cortisol levels from chronic stress encourage belly fat accumulation. Managing stress through yoga, meditation, and other relaxation techniques can help reduce abdominal fat.
The good news is that menopause belly is not permanent. With a healthy lifestyle, it is possible to lose menopausal abdominal fat and develop a flatter, more toned midsection. Here are some tips:
- Follow a balanced, low-sugar diet - Focus on lean proteins, healthy fats, fruits, vegetables, and whole grains. Avoid added sugars, refined grains, and excess alcohol.
- Stay active - Get at least 150 minutes per week of moderate-intensity exercise, like brisk walking or swimming. Also aim for strength training 2-3 times per week to build muscle mass.
- Manage stress - Try yoga, deep breathing, massage, or other relaxing activities to keep cortisol levels in check. Getting enough sleep is also key.
- Consider supplements - Conjugated linoleic acid (CLA) and green tea extract may help reduce abdominal fat. Consult your doctor before starting any new supplements.
- Use topical creams - Creams with caffeine or retinol may temporarily help tighten loose skin on the belly. However, exercise and strength training are better for long-term muscle tone.
- Be patient - It can take time and diligence to lose menopausal belly fat. Allow at least 3-6 months of lifestyle changes before expecting significant results. Progress may seem slow, but sticking with it does pay off!
The distribution of body fat tends to change with hormonal fluctuations during and after menopause. However, it is possible to achieve a flatter abdomen through regular
physical activity, a
healthy diet,
stress management, and by maintaining
muscle tone. While menopausal belly fat can be frustrating to deal with, have patience and stick with your weight loss efforts. Most women find they can reduce abdominal fat and regain their pre-menopause shape over time.
If you are having trouble slimming your menopausal middle despite diet and exercise changes, consider consulting with your doctor or reaching out to
