What is the reason for a large belly during menopause

Menopausal belly may be related to factors such as changes in hormone levels, decreased metabolic rate, accumulation of visceral fat, muscle loss, and unhealthy lifestyle habits. A decrease in estrogen can lead to a redistribution of fat, a decrease in basal metabolic rate resulting in reduced calorie expenditure, an increase in visceral fat directly manifested as abdominal distension, a decrease in muscle mass further slowing down metabolism, and prolonged sitting and a high sugar diet exacerbating fat accumulation.

1. Hormonal level changes

Menopausal women experience a significant decrease in estrogen levels, which promotes the transfer of fat from the buttocks and thighs to the abdomen. The regulatory effect of estrogen on fat distribution is weakened, leading to the formation of an apple shaped body. At the same time, a decrease in progesterone levels can also affect water metabolism, which may exacerbate abdominal swelling.

2. Decrease in metabolic rate

With age, the basal metabolic rate of the human body decreases by about 2% -3% every decade. After menopause, this decline is more pronounced, and thyroid function may also experience slight decline. Metabolic slowdown means that under the same dietary conditions, there is a higher likelihood of excess calories, which are preferentially stored in the abdomen to form stubborn fat.

3. Accumulation of visceral fat

After menopause, visceral fat cells become more sensitive to hormones such as cortisol, which promotes a large accumulation of fat around organs in the abdominal cavity. This deep fat not only affects appearance, but also secretes inflammatory factors to increase the risk of cardiovascular disease and diabetes. If your waist circumference exceeds 80 centimeters, you need to be alert to excessive visceral fat.

4. Muscle Loss

Muscles are the main tissues that burn calories, and after the age of 30, muscle mass is lost at a rate of 1% per year. Muscle loss accelerates during menopause, especially in women who lack exercise. Muscle loss directly leads to a decrease in resting energy expenditure, and even if the original food intake is maintained, it is easy to gain weight, forming a body shape with a large belly and thin limbs.

5. Bad lifestyle habits

Stress eating, sleep deprivation, alcohol consumption, and other habits can exacerbate abdominal obesity. Menopausal emotional fluctuations may lead to overeating, especially the intake of high sugar and high-fat foods. Alcohol can inhibit fat metabolism, and lack of sleep can affect leptin secretion, which together make it easier for fat to deposit in the abdomen. Improving menopausal abdominal obesity requires comprehensive intervention. It is recommended to engage in 150 minutes of moderate intensity aerobic exercise combined with strength training per week, with a focus on exercising core muscle groups. Increase the intake of high-quality protein and dietary fiber in diet, and control the proportion of refined carbohydrates. Ensure 7-8 hours of high-quality sleep and relieve stress through meditation and other methods. Regularly monitor changes in waist circumference and body fat percentage, and if necessary, seek medical attention to evaluate hormone levels and perform targeted adjustments under the guidance of a doctor. Be careful to avoid extreme dieting and gradually establish a healthy lifestyle in order to effectively reduce abdominal fat.