Reasons for enlarged belly during menopause

The enlargement of the belly during menopause may be related to factors such as changes in hormone levels, decreased metabolic rate, muscle loss, changes in fat distribution, and stressful eating.

1. Changes in hormone levels

A decrease in estrogen levels in menopausal women can lead to fat accumulation in the abdomen. Estrogen has a regulatory effect on fat distribution, and when the level decreases, visceral fat is more likely to accumulate. This situation does not require special treatment, but it requires strengthening waist and abdominal core training to help improve body shape.

2. Decrease in metabolic rate

As age increases, the basal metabolic rate decreases by about 2% -3% annually. Metabolism slows down more significantly after menopause, and reduced calorie consumption can easily lead to fat accumulation. It is recommended to increase muscle mass through resistance training, as muscle tissue can help improve resting metabolic levels.

3. Muscle Loss

After the age of 30, muscle mass is lost at a rate of 1% per year, and the loss accelerates after menopause. Muscle loss can reduce the energy consumption of daily activities, and excess calories are more easily converted into fat storage. Conducting strength training three times a week can effectively delay the process of muscle loss.

4. Changes in fat distribution

After menopause, subcutaneous fat decreases while visceral fat increases, and this change in fat distribution can significantly increase waist circumference. Excessive visceral fat is associated with cardiovascular disease risk and needs to be improved through aerobic exercise combined with dietary adjustments.

5. Stress eating

Menopausal emotional fluctuations may trigger stress eating behavior, and excessive intake of high sugar and high-fat foods can exacerbate abdominal obesity. Establishing regular eating habits and choosing healthy snacks such as nuts and yogurt instead of desserts can help control calorie intake. Menopausal abdominal weight gain is the result of multiple factors working together, and it is recommended to adopt comprehensive management measures. Ensure at least 30 minutes of moderate intensity exercise daily, with a focus on strengthening resistance training for the waist, abdomen, and entire body. Increase the intake of high-quality protein and dietary fiber in diet, and reduce refined carbohydrates and saturated fats. At the same time, maintain sufficient sleep and a good mindset, and if necessary, consult a professional physician for hormone replacement therapy evaluation. Regularly monitoring changes in waist circumference and body fat percentage, and establishing a scientific and healthy lifestyle, are key to coping with menopausal body shape changes.