Get rid of the 'hormonal belly': what women can do about belly fat during menopause

During menopause, many women first notice it in the middle of the body: even if they don't eat much more than before, the stomach becomes rounder.

Get rid of the 'hormonal belly': What women can do about belly fat during menopause

The fact that more fat accumulates in the stomach during menopause is actually related to hormonal changes.DAK explains that low hormone levels affect energy balance, fat burning and fat distribution.The German Menopause Society also describes that when estrogen decreases, belly fat increases and with it risks such as high blood pressure, unfavorable blood lipids and insulin resistance may increase.But most importantly, it's not just about hormones.Less muscle mass, lower energy needs, less exercise, stress and difficulty sleeping often play a role as well.

Why does the stomach often increase during menopause?

The term "hormonal belly" sounds random, but it describes a real change: during and after menopause, body fat is more distributed from the hips and thighs to the waist.According to University College Hospitals London, during this phase, the distribution of fat changes, with more fat in the stomach and less in the hips and buttocks.The German Menopause Society warns that central obesity should be taken seriously as it may be associated with a higher risk of type 2 diabetes and heart and vascular disease.In addition, the need for energy decreases with age.It is also noted that muscle mass decreases over the years, and therefore the basal metabolic rate also decreases.If you eat the same way as before, you will gain weight more easily.According to the German Menopause Society, a little daily exercise and long periods of sitting increase this effect even more.

The most important point: belly fat cannot be specifically "trained".

One of the most common misconceptions is that ab exercises directly address a mid-body problem.This is not quite true.According to sports scientist Ingo Frobose, quoted on the DAK website, visceral abdominal fat cannot be trained in one place.A systematic change in the total ratio of fat and muscle mass is important.Weight gain, increased waist circumference, and worsening blood lipids or vascular health as important levers.

What really helps: Don't skip strength training

Strength training plays an important role if postmenopausal women want to work against the belly.Because muscles use energy, muscle training is an important way to keep the basal metabolic rate as constant as possible.Pure endurance training makes sense, but often isn't enough on its own.Because muscle mass naturally declines with age, targeted strength training is even more important.Also, daily exercise is routine.The German Menopause Society points out that taking more steps daily is associated with health benefits, while sitting for long periods of time can worsen the problem.Additionally, to prevent and treat metabolic syndrome, at least 150 minutes of moderate to vigorous exercise per week is recommended and clearly advised against sitting for long periods at a time.

Nutrition: don't go on crash diets, eat smarter

Radical starvation is not a good solution, especially if you have belly fat during menopause.On the DAK website, nutritionist Alexa Ewan warns against simplifying classic diets and calorie deficits.A diet that fills you up, supports muscles and prevents blood sugar fluctuations.Among other things, she recommends more protein and a focus on complex carbohydrates instead of fast-acting and highly processed sources of sugar.

Sleep and stress are often underestimated

Many women only focus on food and exercise when they have a "hormonal stomach".Sleep problems and chronic stress can make weight loss even more difficult.DAK describes that sleep disorders are common during menopause and have a significant impact on well-being.He also emphasizes that stress is a big issue because cortisol and stress reactions can promote cravings and fat storage.That's why not only training programs often help, but also measures such as good sleep noise, less alcohol in the evening, relaxation exercises and more exercise in daily life.Lack of sleep and constant stress make it more difficult to do resistance methods in the long run.

The so-called "hormonal stomach" during menopause is true, but it is not a condition that you have no power to deal with.It depends above all on four things: more muscle through strength training, regular daily physical activity, a balanced, protein-oriented diet instead of crash diets, and better management of lack of sleep and stress.Belly fat will not disappear overnight or even with a few sit-ups.But if you make many changes at the same time, you have the best chance of regaining control of your heart in the long run.