Menopause Belly: Causes, Solutions, and Prevention Tips


Many women who have entered menopause are well aware of the “shapeshifting” that happens with the fat in their bodies. In the past when they gained weight it would be in their hips and thighs but now it seems to go straight for the midsection. Belly fat isn’t only unsightly but it’s also worst for your health than thigh fat (2). Women with an apple-shaped body with visceral fat can have higher blood pressure and more at risk for heart disease (3).

When entering perimenopause in your 40s your body starts to gradually decrease estrogen production (6). For many, weight gain is the greatest and muscle loss the worst in their peri-menopausal years (7). By the time you fully hit menopause your body produces the least amount of estrogen ever (8). Your body then develops a hormonal belly as it begins to shift your fat cells from your hips and thighs to your stomach. Menopause brings many hormonal changes that can switch a pear-shaped body to an apple-shaped one. You’re going to have to focus on weight training, eating low carb, and lowering stress levels if you want to keep off the hormonal belly fat.


Yes, exercise, particularly strength training and cardiovascular exercise, can help reduce menopause belly fat. These types of exercises can increase muscle mass, boost metabolism, and burn calories, aiding in weight loss and fat reduction. You’re going to be much more likely to get blog a menopausal belly if you’re not strength training. The only way to increase your muscle mass is to work out with weights or bodyweight resistance training (26). As you strength train you’ll build more lean muscle mass that will lower your body fat and then reduce your belly fat.

Studies have found it to lower anxiety and improve sleep as well (38). With menopausal symptoms like hot flashes and night sweats it’ll do a lot for helping you sleep and de-stress. Women’s metabolism over here also decreases with menopause causing them to not burn as many calories as before (14). With chronic fatigue, you’ll be less likely to engage in physical activity and live an active lifestyle (15).

Many women in menopause also have trouble sleeping due to menopausal symptoms like hot flashes and night sweats. Lack of sleep is also strongly linked to increases in abdominal fat (21). To improve your quality of life, body composition, you can try these out mental health and confidence as you age, start strength training. The exercises in this video below are great for menopause belly and overall strength. Sunshine’s added Vitamin D boost helps your body maintain hormonal balance.

That said, doing exercises that strengthen the muscles in your abdomen may help tighten them up and improve their appearance, as well as make you feel stronger. Intermittent Fasting in your 40s, 50s, and beyond is a great way for weight loss and to lose abdominal fat. You’ll not only be cutting down on calories by skipping meals but you’ll also release fat-burning hormones into your body. Studies have found menopausal women lost weight and reduced their waist circumference with intermittent fasting (32).

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