The Belly Fat Dilemma

As your body transitions into menopause, you might anticipate what's to come—hot flashes, headaches, trouble sleeping, sweatiness and mood swings. But it also might change how your body looks.

The transition, sometimes called perimenopause, generally starts in your 40s, but some women notice changes as early as their mid-30s. On average, this stage lasts four years, and when 12 consecutive months without a period passes, you've reached menopause.

Earlier in life, especially in reproductive years, women's estrogen-based fat distribution generally surrounds the pelvis, buttocks, thighs, and breasts for future pregnancy and lactation. However, around menopause, estrogen levels shift, causing weight increase and increased body fat—especially around the midsection.

According to a 2021 study published in The Journal of Clinical Endocrinology and Metabolism, pre-transition belly fat increased 1.21% annually for women in their 40s but jumped up to 5.54% during the menopause transition.

Abdominal fat can pose health dangers even if you have a healthy body mass index (BMI). Visceral fat increases the risk of heart disease, but it is also linked to non-alcoholic fatty liver disease, Type 2 diabetes, hypertension, cholesterol fluctuations, and breathing problems.

A waist measurement of 35 or more inches indicates high belly fat and health risks. The Journal of the American Heart Association adds that women who carry weight in their bellies (measured by waist-to-hip ratio) had a 10% to 20% greater risk of heart attack than women with a high overall BMI. Larger waist-to-hip ratios are also a more significant heart attack risk for women than men.

You can't control all aspects of menopause, but you can control what you do about the belly fat that comes with getting older.

One way to whittle your middle is through exercise because working out reduces insulin levels and helps you burn fat. Try to work out moderately up to 30 minutes per day, but don't forget to alternate between aerobic exercise and resistance training. Cardiovascular exercise like hiking, cycling, or high-intensity interval training improves heart health, reduces appetite, and burns fat. However, strength training is needed to boost metabolism, increase bone health and tone your muscles. However, make sure you are taking time to rest between workouts. The Journal of Strength Conditioning Research found that opposite exercises, such as running and lifting weights, should not happen within six hours of each other.

Another way to battle the belly is to re-think your food choices. The American Institute of Stress states we often stress-eat to ease anxiety, but in your 40s, junk food goes straight to your middle. An easy way to begin a healthier diet is to cut out sugary beverages and processed foods. Sugar increases insulin resistance, abdominal fat and is processed differently as a liquid. Processed foods and condiments also have a high amount of fat, sugars and carbs. A Johns Hopkins study found that while low-fat dieters lost around 18.7 pounds over six weeks, low-carb dieters lost 28.9 pounds. Consider switching to sparkling water instead of sodas. If you need carbs at first, make wise choices like nuts, seeds and brown or wild rice.

However, the key to a slimmer middle is not only diet and exercise. It would help if you also found ways to stress less. Abdominal fat and cortisol, the stress hormone, are closely linked. Abdominal fat can cause cortisol and vice versa, making for a pesky cycle hard for women to combat. Consider meditation, counseling or what else you can do to reduce stress.

Back