Menopause has a bad reputation – and at the top of the list of reasons for many women is an average of 1.5 pounds more Women gain weight every year in their fifties – much of it in the form of stubborn belly fat.
“Menopause is associated with increased weight gain in the midsection and visceral obesity – the term for the distribution of fat around the organs – as well as a reduction in muscle mass,” Jolene Brighten – Dr. Jolene Brightena Florida-based naturopathic endocrinologist and author of Is this normal?told Assets“In general, age may be behind an increase in central fat distribution, but the loss of estrogen is strongly associated with this change in body composition.”
The additional weight gain may also be due to changes in testosterone levels, reduced sleepand muscle wasting, says Brighten.
These changes “could potentially cause things like Cortisol and insulin spike,” said Dr. Karen Tang, a Philadelphia-based gynecologist with 460,000 TikTok followers, told AssetsAnd both can lead to weight gain and increased cravings, with cortisol in particular being linked to increased fat deposits in the abdominal area.
“There is also a higher risk of conditions such as insulin resistance and diabetes, which can sometimes contribute to fat deposits,” she says.
Tang, also a Menopause spokesperson For Centrum, the big change can cause hormone-related bloating, including water retention. But the extra visceral fat that you “can’t nibble away,” she notes, is often what bothers you the most.
This is especially true since, as Brighten adds, “fat distribution in the midbody is associated with increased rates of diabetes, cardiovascular disease, high blood pressure and metabolic syndrome.”
What can you do about excess belly fat during menopause?
First, it’s important to see your doctor, who can check for medical reasons for weight gain, from thyroid problems to diabetes, Tang advises.
However, if these are ruled out, it’s time to look for ways to change your exercise and eating habits.
“You may need to change your exercise routine,” Brighten advises – especially if you notice that old workouts are no longer having much effect on your body.
The focus should be on building muscle, she advises. “In addition, find ways to increase your activity level throughout the day, whether it’s taking walks, starting new hobbies that require you to be physically active, or being more mindful of the time you spend sitting,” she says. For her patients who have office jobs, Brighten recommends exploring the idea of exercising on a treadmill with a weighted vest.
“You can also think about starting something like tennis or Pickleball,” she adds, “they benefit from physical activity and community and are strongly associated with longevity.”
Tang suggests that Strength training at least twice a week, as it has been proven to maintain bone density and prevent osteoporosis.
She also advises trying shorter, high-intensity intervals rather than just going for a very long walk, for example—but always consider other menopausal symptoms you’re trying to offset, like joint pain. “Sometimes it’s about finding something that’s sustainable, something you enjoy and can stick with without making your other symptoms worse,” Tang says.
Your eating habits must also change
Even if you’ve eaten the same thing your whole life, your body processes food differently now—hence the seemingly inexplicable weight gain, Tang says. “Muscles respond differently and you have less muscle mass than before, so your metabolism changes.” You need to factor that into your diet and exercise, she says, “to counteract some of these changes.”
There is evidence that reducing additional Sugaradditional salt and processed foods– and tends towards a Mediterranean or vegetable Diet-can help with menopausal symptomssays Tang. “And of course we want people to eat healthy to nourish their bodies and not just try to starve themselves,” she says.
Brighten suggests simply protein And fiber Recording while limiting alcohol and added sugar to less than 25 grams per day. And if you’re not sure where to start, she adds, “Working with a registered dietitian or a certified nutritionist who specializes in menopausal women can help you get started.”
In addition, Brighten says, talk to your doctor to see if you are a candidate for menopause Hormone therapywhich can help reduce core weight gain, improve muscle mass, and support your training efforts.
The good news, Tang says, is that while the changes in metabolism and belly fat that occur during the transition from perimenopause to early menopause – a process that takes an average of 10 years – can feel stark, there are signs that this will eventually even out. “So it’s not like it’s snowballing and getting worse,” she says. “But these are very challenging years as people try to find their new normal.”
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