Managing Belly Fat During Menopause: What You Need to Know

As women age, many experience a shift in where their bodies store fat, leading to an increase in belly fat. This change is often associated with menopause and hormonal shifts, according to experts.

Victoria Vieira-Potter, an associate professor of nutrition and exercise physiology at the University of Missouri, explained that as women approach menopause, their bodies tend to store more fat in the midsection, resembling an “apple shape” rather than the previous “pear shape” with more fat in the thighs and hips.

Research conducted by Dr. Gail Greendale and her colleagues at the University of California, Los Angeles, found that women tend to gain more fat around their midsections as they age, similar to men. This change in fat distribution can be attributed to hormonal fluctuations during menopause.

While it may be frustrating for women to see changes in their bodies, experts caution against extreme dieting or excessive exercise to target belly fat. Instead, maintaining a healthy lifestyle with regular physical activity and a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help prevent health risks associated with increased abdominal fat.

Dr. Vieira-Potter emphasized the importance of physical activity in maintaining muscle and bone mass, improving insulin functioning, and overall metabolic health. She advised finding an exercise routine that is enjoyable and sustainable.

Ultimately, Dr. Greendale recommended practicing self-compassion and understanding that changes in body shape during menopause are a natural part of the aging process. It’s essential to prioritize overall health and well-being rather than focusing solely on belly fat reduction.

In conclusion, while targeting belly fat during menopause may be challenging, adopting a healthy lifestyle with regular exercise and a balanced diet can help women navigate this transitional phase with grace and self-compassion.