Why does perimenopause bring more belly fat?
An expanding waistline can go hand-in-hand with perimenopause. Here’s what to do about unwelcome mid-life belly fat.
Struggling to do up the top button of your favourite jeans?
For “women of a certain age”, abdominal weight gain – aka menopause belly – can be a frustrating part of the menopause journey.
However, understanding the causes and making targeted lifestyle tweaks can help keep your waistline in check.
The link between age and menopausal belly
It’s common for women to put on weight as they age, Australasian Menopause Society president Dr Karen Magraith says.
In fact, women gain an average of half a kilo a year between the ages of 45 and 55.
“This has a number of causes, including reduced activity leading to reduced energy requirements,” Dr Magraith says.
Clinical nutritionist Rachel Eagleton says as we age, our muscle mass also decreases, reducing the rate at which our bodies burn calories.
“This can make it more challenging to maintain a healthy weight,” Rachel says.
Why does menopausal belly occur?
If you notice your body shape changing from a pear to an apple, it could definitely be a sign of perimenopause, women’s health GP Dr Georgie Olesnicky says.
During childbearing years, the reproductive hormone estrogen directs fat to the hips and thighs but, as women enter perimenopause – the two to 10 years leading up to the end of menstruation – estrogen levels decline, causing weight to be stored around the abdomen.
“In postmenopausal women, belly fat accounts for 15 to 20 per cent of total body fat, compared with less than 5 per cent in premenopausal women,” Dr Olesnicky says.
Is abdominal fat more dangerous?
Belly fat is not just a cosmetic concern – it can also have serious implications for your health.
“The trouble with belly fat is not limited to your jeans feeling tight,” Rachel says.
“This fat lies inside your abdomen, surrounding your internal organs – and a high level of visceral fat is linked with health problems such as type 2 diabetes, heart disease and breathing problems.”
According to the Heart Foundation, women with a waist circumference higher than 80cm are at higher risk of heart disease.
How to manage menopausal belly fat
Unfortunately, you can’t spot reduce belly fat.
Our experts agree that making lifestyle changes to promote overall weight loss and improve health is the best strategy.
“Try not to focus so much on what the scales say but on healthy lifestyle choices to improve health,” Dr Magraith advises.
Here is what you can do to help beat the battle of the midlife bulge:
Ban the booze
Research suggests alcohol intensity – the number of drinks per day – encourages fat to be stored as visceral fat in women.
Cut back junk food
Studies show eating a diet that is high in fat, sugar and salt, and low in dietary fibre, is linked to weight gain during menopause.
Get moving
It doesn’t really matter what sort of exercise you do, as long as you do it regularly, Dr Magraith says.
Consider Menopause Hormone Therapy (MHT)
Dr Magraith says MHT can promote a more even distribution of fat.
Power up protein
A diet high in protein and good fats, and low in carbohydrates, can help control weight, Rachel says.
Reduce stress
Research shows people with visceral fat often have high levels of the stress hormone cortisol.
Sleep tight
According to a 2021 study presented to the Endocrine Society in the US, a lack of sleep during menopause predisposes women to weight gain.
Try strength training
Adding muscle mass can help fuel your metabolism and burn unwanted calories.
Ask a professional
Struggling to control an expanding waistline despite your best efforts?
Dr McGraith says some women may benefit from seeing a dietitian or an exercise physiologist.
More on perimenopause and menopause:
Written by Dimity Barber.
