What's wrong with a fat belly during menopause

Menopausal abdominal obesity may be related to factors such as hormonal changes, slowed metabolism, muscle loss, imbalanced dietary structure, and insufficient exercise. It can be improved through adjusting diet, increasing exercise, hormone replacement therapy, stress management, and regular sleep patterns.

1. Hormonal changes

The decrease in estrogen levels during menopause can lead to the redistribution of fat, making it easier for visceral fat to accumulate in the abdomen. Reduced estrogen levels can also affect the balance of leptin and ghrelin secretion, increasing appetite and fat storage tendency. At this time, it is necessary to avoid high sugar and high-fat diets and prioritize plant-based estrogenic foods such as soy products.

2. Metabolic Slowdown

Aging leads to an annual decrease in basal metabolic rate, which further reduces muscle mass and energy expenditure capacity. Hypothyroidism is more common in menopausal women and can exacerbate slow metabolism. It is recommended to maintain muscle mass through strength training and supplement with high-quality protein and B vitamins appropriately.

3. Muscle Loss

Muscle tissue naturally decays with age, and insufficient exercise can accelerate this process. Muscle loss directly leads to a decrease in resting energy expenditure, and excess calories are more easily converted into abdominal fat. Conducting resistance training every week, combined with whey protein supplementation, can help maintain muscle mass.

4. Imbalance in dietary structure

Menopausal women often experience binge eating or a preference for high carbon foods due to emotional fluctuations. Refined carbohydrates and trans fats can promote visceral fat accumulation. It is recommended to adopt a Mediterranean diet pattern, increase dietary fiber intake, and control postprandial blood sugar fluctuations.

5. Lack of exercise

Reduced physical activity is a key factor in menopausal abdominal obesity. A sedentary lifestyle can exacerbate insulin resistance and promote fat deposition in the waist and abdomen. Maintaining moderate intensity aerobic exercise every day, combined with high-intensity interval training, yields better results. Menopausal women should establish a long-term health management plan, record their diet and exercise daily, and regularly monitor changes in waist circumference and body fat percentage. Cooking methods often use steaming and stewing to reduce the use of fried foods. Ensuring adequate sleep helps regulate cortisol levels and avoid stressful eating. You can consult a nutritionist to develop a personalized plan, and if necessary, undergo hormone therapy under the guidance of a doctor. Maintaining active socialization and hobbies can help alleviate the impact of menopausal mood swings on dietary habits.