Six Changes You Can Make Today to Lose Belly Fat

If you're a woman over 50, I'll bet you've struggled to lose belly that crept on during perimenopause or after.  As women enter menopause, many notice frustrating and often stubborn weight gain, particularly around the belly. This isn’t just a superficial concern, and it's about more than fitting into your favorite pair of jeans.  While I certainly understand the importance of feeling good in your clothes, visceral fat accumulation, which settles deep in the abdominal region, can have significant health implications. Unfortunately, many physicians offer vague advice such as “just eat less,” “workout more,” or even worse, “this is just what happens as women age.”  Thankfully, while there is no denying that our bodies change as we age, I'm here to provide six changes you can make today to reduce belly fat.

Why Menopause Often Leads to Belly Fat

During menopause, hormonal changes, particularly the reduction of estrogen, play a crucial role in the redistribution of fat. Estrogen is known to influence where fat is stored in the body. As estrogen levels decline, fat storage shifts from the hips and thighs to the belly. This shift increases visceral fat, the fat that surrounds internal organs.

Moreover, as we age, women often experience changes in their diet and level of activity and a decline in quality sleep, which can also cause an increase in belly fat.

Understanding the Health Risks

Visceral fat differs from subcutaneous fat, which lies just under the skin. While subcutaneous fat is what you might pinch at your waist and has fewer health impacts, visceral fat is deeper and more dangerous. Visceral fat can wrap around your stomach, liver, and intestines, negatively influencing how these organs work.  Visceral fat is also metabolically active. It plays a role in hormone production and can increase your risk of serious health issues such as inflammation, cardiovascular disease, type 2 diabetes, and certain cancers.

One study determined that a premenopausal woman’s total body fat is likely 5 to 8 percent visceral fat, whereas a postmenopausal woman’s total body fat is 15 to 20 percent visceral fat![i] Since visceral fat can lead to unwelcome health issues, we must pay attention to it.

Calculating your waist-to-hip ratio is one simple way to estimate your visceral fat. A higher ratio indicates more abdominal fat, signaling a higher risk for health problems.

You can calculate your waist-to-hip ratio as follows[ii]:

1. Determine your waist circumference by measuring the distance around the smallest part of your waist. This is usually just above your belly button.
2. Determine your hip circumference by measuring the largest part of your hips.
3. Calculate your waist-to-hip ratio by dividing your waist circumference by your hip circumference
4. Compare your waist-to-hip ratio with the numbers in the chart below to determine your health risk.

Waist-To-Hip Ratio (Women)                                                                 Health Risk

Low                                                                                                       0.80 or lower

Moderate                                                                                            0.81 – 0.85

High                                                                                                      0.86 or higher

 Natural and Healthy Ways to Lose Belly Fat

1.  Prioritize Protein-Rich Meals

Protein helps maintain muscle mass, which is crucial as we age. It also increases your metabolism, burning more calories than fat, even at rest. Incorporate lean proteins like chicken, fish, and legumes into your diet. Protein also helps you feel fuller longer, reducing the tendency to overeat.

2.  Stay Hydrated

Drinking plenty of water can help to boost metabolism and reduce bloating. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking. Aim for half your body weight in ounces of water daily and before meals to help control portion sizes. Also, consider drinking a glass first thing in the morning (before your cup of coffee or tea) to prevent dehydration, and flush out toxins.  

3.  Engage in Regular Physical Activity

Combine aerobic exercises, like walking or swimming, with strength training. Aerobic exercises help burn calories, while strength training builds muscle. Muscle mass diminishes with age, so incorporating weights or resistance bands can help maintain muscle and boost your metabolism.

4.  Focus on Whole Foods

Reduce the intake of processed foods, which often contain unhealthy fats (trans fats), sugars (refined sugar), and oils (vegetable oil, canola oil, soybean oil). Opt for a diet rich in whole foods like fruits, vegetables, whole grains, legumes, and healthy fats (such as avocados and nuts). These foods provide essential nutrients and keep you satisfied longer. Additionally, these foods contain fiber, which helps avoid glucose spikes from eating refined carbohydrates and processed foods.

5.  Manage Stress

Chronic stress can lead to weight gain, particularly in the belly area, due to the hormone cortisol, also known as the stress hormone. Practice stress-reducing techniques such as yoga, meditation, or deep-breathing exercises. Ensuring adequate sleep is also vital, as poor sleep can increase stress levels and appetite.

6.  Consider Intermittent Fasting

As I’ve written in a prior blog post regarding the benefits of Intermittent Fasting (“IF”) during menopause (if you missed it, read it HERE), IF is an eating pattern that cycles between periods of eating and periods of fasting.  IF is especially effective for women in perimenopause and menopause and can help reduce belly fat and the related health consequences.  If you would like more information about Intermittent Fasting and how it can help with weight loss (including belly fat) and other health benefits, I wrote a helpful guide called The Ultimate Guide to Intermittent Fasting for Women.  You can get it FREE by going HERE.  

Conclusion

Losing belly fat during menopause can be challenging, but it's not impossible and does not have to be an inevitable part of aging. Understanding the changes your body is going through and adopting healthy habits can reduce visceral fat and improve your overall health. Remember, it’s about making sustainable changes rather than drastic, short-term fixes. Consult with a healthcare provider or a health coach to create a personalized plan that fits your needs and lifestyle.

Taking control of your health during menopause is empowering. With the right approach, you can navigate these changes and maintain a healthy, vibrant life.

[i] Haver, Mary Claire, MD, The New Menopause (Rodale Books, 2024), 81-82.

[ii] supra, 82-83.