A woman in midlife who’s diet and exercise regime hasn’t changed asks why do women get more belly fat in midlife, while also wondering what can be done about it. Jessica explains the many reasons behind both body composition changes and weight gain during perimenopause and menopause and then offers some tips on how to approach the issue.
Ask Jessica is an advice column for women in midlife. We cover all things related to midlife from changing bodies to career transitions to parenting teens to sandwich generation challenges to shifts in marital or life partnerships and everything in between. My hope is that in sharing these questions and answers I can help women as we face the midlife journey together. Got a question or challenge you would like me to address? Fill out this form to submit your issue! Want to see the answers to other questions, check out our archive here.
Why Do Women Get More Belly Fat in Midlife?
Hey Jessica: I don’t know what’s happening to me! My eating and exercise habits are the same, and yet my body looks completely different. In particular, I’ve noticed that I suddenly have a larger amount of belly fat. I mentioned it to a few friends and they said the same thing has happened to them! Why do women get more belly fat in midlife and what can we do about it? ~More than a Pooch
Dear More than a Pooch,
What you are describing is one of the most common changes that women experience in midlife. According to one study, on average, visceral fat (which is what you’re seeing in that belly fat) increases from 5%-8% of our total body fat before the menopause transition to 15%-20% post-menopause. It’s so common, in fact, that it has a name: “Meno Belly.” First, let’s talk about why this happens and then we can tackle what to do about it.
There are a number of factors that play into our changing bodies at this stage of life. The first thing that many of us think of is the hormonal changes that accompany this time of life thanks to the menopause transition. This is, indeed, a factor. As our estrogen levels drop, a number of other hormonal changes happen. First, because there is less estrogen in our systems, the testosterone that our bodies are still producing has more of an influence and can lead to an increase in body fat. Similarly, as our estrogen drops, there are changes in two other hormones that impact our eating habits – our ghrelin levels (a hormone that triggers hunger cues) increase while our leptin levels (a hormone that decreases hunger) decrease. In addition, research shows that the reduction in estrogen levels leads to a decrease in lean body mass and an increase in fat mass (which means a flabbier belly). Finally, in the hormone department, that drop in estrogen also leads to an increased insulin sensitivity which can lead to weight gain over time.
But hormones aren’t the only factor here. There are also a number of things tied to midlife that are important to note. As we well know, between work, aging parents, changing relationships, and identity shifts, there can be a lot of stress at this time of life. And stress has long been associated with weight gain – both because of stress eating and because high stress levels increase our cortisol levels which can impact our weight. In addition, a lot of us are trying to make it through each day with less sleep. This can be due to stress, but it can also be brought on by perimenopausal symptoms such as night sweats. This lack of sleep can lead to an increase in eating because it too increases your ghrelin, decreases your leptin, and messes with your metabolism. In short, behavioral changes due to stress and lack of sleep can lead to weight gain.
Finally, there is an argument to be made that aging in general is a major factor here. As both men and women age, there are decreases in lean muscle mass, our metabolic rate, and total energy expenditure, all of which can lead to weight gain.
So, given all of these factors, what can we do about it? The answer, unfortunately, is not very different from messages you have been hearing your whole life. The most effective ways to lose weight and/or maintain as similar a body composition as possible are exercise, eating well, stress management, and sleep. In terms of exercise, both cardio and weightlifting/strength training are helpful. The cardio will help to protect your heart health and improve or maintain your metabolic rate, while the weightlifting/strength training will help to build lean muscle, which is what will counteract that visceral fat. As for diet, instead of going on a diet per se, I would recommend looking at how you can change your eating habits while still staying happy and satisfied. Focus on finding ways to increase your lean protein, fruit, vegetable, and whole grain intake, while also reducing your consumption of processed foods (the Mediterranean Diet is a great model to consider). In addition, work to listen to your body more fully. Pay attention to hunger cues, but also to how different foods make you feel—which ones give you energy and pep versus which weigh you down and sap your energy. Finally, work on that stress and that sleep. In terms of stress management, get real about what you can and cannot do, and ask for support on the things that are too much (I know, this is a big one). And for sleep, the ideal is 7-9 hours per night, so if that isn’t happening, I’d recommend looking at your sleep habits to see what you can do to support yourself in this way.
None of this is easy, but it’s also likely that the advice I’m giving here is not unfamiliar. If shifting your lifestyle habits comes naturally to you, then you know what to do. But if it’s not as simple as that, I would encourage you to find support of some kind – a friend you can partner with on this journey, a group you can join, or a coach (like me!) who can guide and support you as you tackle these changes. Finally, and most importantly, be kind to yourself. I know it’s hard to make peace with our changing bodies, but feeling shame about what is happening is only going to hurt. Give yourself some grace, remind yourself that this is very common, and, if necessary, think about adding a few new pieces to your wardrobe so that you have clothes that you are not only comfortable in, but that also make you feel good about yourself. You deserve it!