After menopause, many women notice an increase in abdominal fat, leading to a larger waistline or "belly." This is a common occurrence due to several factors related to the changes in hormones and metabolism that come with menopause.
Some of the main reasons a woman's stomach may get bigger after menopause include:
- Decrease in estrogen. The drop in estrogen during menopause triggers fat storage around the abdomen rather than the hips and thighs. Estrogen helps keep fat distributed more evenly, so less estrogen tends to shift fat storage to the midsection.
- Changes in metabolism. Menopause causes a slower metabolic rate, making it easier to gain weight. Calories get stored as visceral fat in the belly. Aging and lifestyle changes can also contribute to a slower metabolism.
- Loss of muscle mass. Muscle mass naturally declines with age. Less muscle means your body burns fewer calories, again making weight gain around the middle more likely. Building muscle with strength training can help offset this.
- Genetics. Women whose mothers gained abdominal weight during menopause may be genetically predisposed to carrying fat in the same way. Genetics aren't everything, but they do play a role.
In addition to hormone changes, other factors that can lead to belly fat include:
- Eating more calories than you burn
- High stress levels
- Lack of exercise
- Insulin resistance
- Other medical conditions
While bothersome, gaining some weight in the abdominal area is common and not unusual. However, excess belly fat can impact health in the following ways:
- Increases inflammation
- Raises risk for heart disease and diabetes
- Puts pressure on internal organs
- Causes digestive issues
- Worsens menopause symptoms
- Lowers quality of life
Luckily, a few key strategies can help minimize menopausal weight gain and belly fat:
- Follow a balanced, nutrient-dense diet
- Engage in regular exercise - mix cardio, strength training and stretching
- Reduce stress through techniques like meditation, yoga or tai chi
- Get enough high quality sleep
- Consider bioidentical hormone therapy - works directly on hormonal causes of weight gain
- Avoid smoking and limit alcohol - both are tied to increased belly fat
If you've made lifestyle changes but still struggle with a bigger midsection, seeing a hormone specialist may help.
- At Hormone Health Institute, our physicians specialize in personalized care plans to address menopause concerns like abdominal weight gain. We use the latest science to tailor (/treatments/bioidentical-hormone-replacement-therapy/), nutrition plans and fitness guidance to your unique hormonal needs and health goals.
- In addition to supporting any lifestyle adjustments to maximize results, we also provide cutting-edge testing to get to the root causes of your symptoms. (/contact-us/) to learn more or schedule a consultation. There are solutions to getting your body back into balance!
