What is a menopausal belly?
Menopausal belly refers to weight gain in women during menopause, especially in the abdominal area. When women enter menopause, several factors contribute to weight gain. According to a 2016 study, women gain an average of about 10 pounds during and after menopause.
One of the main reasons is hormonal changes, especially a drop in estrogen levels. These hormonal fluctuations can affect the distribution of fat in the body, causing fat to accumulate in the abdominal area. In addition, menopause often coincides with a slower metabolism, making it harder to burn calories and maintain a healthy weight.
The impact of hormonal changes during menopause on weight gain
During menopause, your body’s estrogen levels are lower than normal. This can cause your body fat to shift to your belly area. Hormonal changes during this phase can also make it harder to burn calories.
Estrogen, a hormone that plays a crucial role in regulating a woman’s reproductive system, drops significantly during menopause. This drop in estrogen levels can cause fat to shift from areas like the hips and thighs to the belly. “This change creates the menopausal belly,” said Dr. Srivastava. Low estrogen levels can also make it harder for the body to burn fat and convert it into energy. This means that even with normal eating habits, women can gain weight, especially around the waist.
According to a 2023 study, the menopausal transition is associated with increased obesity, a change in body shape from gynecoid to android, and the accumulation of abdominal and visceral fat, all of which increase risks related to cardiometabolic health.
Read also: How to take care of your heart health after menopause?
Common symptoms of weight gain associated with menopause
Several symptoms may indicate that weight gain is related to menopause. These include the accumulation of fat in the abdominal area, which often becomes more noticeable despite a healthy diet. “Women may also experience feelings of fatigue, mood swings, and frustration that their usual clothes are tighter than before.”
Despite efforts to lose weight through diet and exercise, stubborn belly fat may not budge, suggesting that hormonal changes play a significant role in weight gain.
How can diet and exercise affect the menopausal belly?
Yes, lifestyle factors like diet and exercise can significantly influence the amount of weight gain during menopause. Dr. Srivasatava said, “Poor food choices, irregular sleep patterns, and lack of physical activity can exacerbate the effects of menopause-related weight gain.” However, healthy lifestyle changes can help manage and even reduce the menopausal belly.
Regular exercise, including aerobic and strength training activities, can help burn calories and improve metabolism. Additionally, eating a balanced diet rich in whole foods like fruits, vegetables, lean protein, and healthy fats can support weight loss and overall well-being during menopause.
The role of stress, sleep, and mental health in menopause-related weight gain
Stress, sleep disturbances, and mental health issues can all contribute to weight gain during menopause. Chronic stress increases the production of cortisol, a hormone that can lead to increased fat storage in the abdominal area. Poor sleep, which is common during menopause due to night sweats or anxiety, can disrupt the body’s metabolism and hunger-regulating hormones, making it easier to gain weight.
The role of metabolism in menopause-related weight gain
During menopause, metabolism slows down, making weight management more difficult. As the body’s ability to burn calories decreases, even the same calorie intake can lead to gradual weight gain. A slower metabolism also means the body burns fewer calories at rest, which contributes to fat accumulation, especially in the abdominal area. To prevent this, women need regular physical activity, which can help speed up metabolism and increase fat burning.
Read also: A gynecologist’s perspective: How to manage hormones during menopause
Can you lose your “menopause belly,” or is it just a natural part of aging?
With consistent effort, it is possible to lose your menopausal belly. Lifestyle changes, such as staying active and eating healthy foods, can help with weight loss during menopause. It may take some time, but it is not impossible.
While weight gain during menopause is a natural part of aging, losing belly fat is possible with consistent effort. Losing weight during menopause may take longer due to a slower metabolism, but it is achievable with the right approach. Dr. Srivastava advised: Adopting a healthy and balanced diet, staying active, and managing stress can help reduce belly fat over time.
How to distinguish between normal weight gain and health problems during menopause?
Natural weight gain during menopause usually happens gradually as a woman’s body adjusts to hormonal changes. However, if the weight gain is rapid or accompanied by severe fatigue, swelling, or other worrisome symptoms, it may be a sign of an underlying health problem. Therefore, it may be helpful to consult a doctor.
Long-term health risks associated with weight gain during menopause
Long-term health problems associated with weight gain, especially during menopause, can include diabetes, cardiovascular problems, and joint-related problems. These health risks can be controlled with healthy eating habits, daily exercise, and routine health checkups.
[ Disclaimer: This article contains information provided by a professional and is for informational purposes only. Therefore, we recommend that you consult your specialist regarding any health issues to avoid complications. ]
