Do this one thing to lose menopause belly fat, says personal trainer
As women age, some find it harder to maintain their usual weight, and may notice their waistline is fuller, with clothes feeling a little tighter. The so-called ‘menopause belly’ is a natural shift where fat is stored more around the abdomen, even without significant weight gain. But what causes menopause belly? And is it an inevitable part of ageing?
Experts say there is no single reason for the midlife tummy; hormones, age, changing body composition, and lifestyle factors can all contribute to the issue. You may be able to minimise it by paying attention to healthy eating habits and leading an active lifestyle.
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Why do some women get menopause belly?
Weight gain is one of the most common side effects of perimenopause and menopause, affecting at least 50% of women. Evidence from the SWAN study and the Healthy Women’s study suggests that, on average, women gain approximately 1.5kg per year during the perimenopause transition, resulting in an average weight gain of 10kg by the time menopause is reached. Most of this weight accumulates around the abdomen and upper body.
GP Dr Deepali Misra-Sharp says hormones are the most significant contributor to fat around the mid-section. According to Misra-Sharp, ‘Changes in oestrogen are one of the key reasons some women notice more fat gathering around their middle during perimenopause and menopause. Before menopause, oestrogen helps regulate how and where fat is stored, often favouring the hips, thighs, and buttocks. As oestrogen levels fall, fat distribution shifts towards the abdomen. This isn’t just a cosmetic change – the reduction in oestrogen also affects muscle mass and metabolism, which can make it harder to burn calories and easier to gain weight overall.’
Can stress contribute to menopause belly?
Misra-Sharp says stress is often an underestimated factor when it comes to belly fat. ‘When we’re stressed, the body produces more of the hormone cortisol. Persistently high cortisol can increase appetite, trigger cravings for high-calorie foods, and promote fat storage around the abdomen in particular. Many women in midlife are juggling work, family, and health changes, so stress can overlap with hormonal shifts, amplifying weight gain in the stomach area. Poor sleep – common in menopause due to hot flushes and night sweats – can also disrupt hunger and fullness signals, adding to the problem.’
Is having fat around your belly dangerous?
Dr Farah Ahmed, a GP specialising in women’s health, says fat around the mid-section can be dangerous to health. ‘Abdominal fat is not just stored under the skin; a significant portion can be visceral fat, which surrounds internal organs such as the liver, pancreas, and intestines. Visceral fat metabolically produces inflammatory chemicals and hormones that can increase the risk of type 2 diabetes, heart disease, and certain cancers.’
Ahmed continues, ‘That’s why, from a medical perspective, reducing abdominal fat isn’t just about appearance – it’s about protecting long-term health.’
What other factors contribute to menopause belly?
Some women find their menopausal symptoms – such as joint pains – mean they don’t exercise as much as they did previously. Others experience poor sleep and/or anxiety, both of which can contribute to food cravings, often those high in sugar or unhealthy fats, which the body lays down as abdominal fat.
A recent study demonstrated that menopausal women are more likely to weigh more, eat more sugary foods, have higher levels of glucose and insulin and report sleep difficulties. Menopausal women are also more likely to have raised glucose levels after eating.
What should I eat to combat menopause belly?
While it’s sometimes stated that women in their 50s might need about 200 fewer calories a day than they did in their 30s and 40s to maintain their weight, the situation is complicated. Everyone has a different metabolism and exercise tolerance, and what works for one woman may not work for another.
According to the British Menopause Society, no high-quality studies evaluating the effectiveness of popular diets such as ketogenic, time-restricted eating and fasting have been conducted amongst perimenopausal and menopausal women, so they cannot endorse anyone eating plan for menopausal women.
Nutritional therapist Georgia Garlick explains what you can do to optimise your diet:
Increase your protein: Protein helps to keep you fuller for longer between meals by reducing levels of the hunger hormone ghrelin, while boosting levels of the appetite-regulating hormone peptide YY. Although we need protein throughout our lives, during menopause, it can help boost energy levels, which can be at a low ebb. Aim for 25–30g per meal, about a palm-sized portion. Such as:
- Two eggs and a small pot of Greek yoghurt at breakfast
- A salmon fillet with a side of vegetables at lunch
- A chicken breast or chickpea curry at dinner
Stick to low-GI carbohydrates: Try to obtain your carbohydrates from low-glycemic index (low-GI) sources. These are foods that are broken down slowly, causing smaller increases in your blood-sugar levels, which keeps you satisfied for longer and encourages your body to burn fat. Vegetables such as lettuce, broccoli, cabbage, cauliflower and peppers are excellent sources as they also contain fibre and other nutrients.
Healthy fats: Incorporate healthy fats, such as avocados, nuts, seeds, and olive oil, to support hormone health and provide sustained energy.
Reduce processed foods and sugar: Consuming processed foods and refined sugars can exacerbate insulin resistance and contribute to abdominal fat storage.
Garlick advises against overhauling your entire diet overnight. ‘Start with two to three changes and once these have been implemented, add more.’
What exercise should I do to tackle menopause belly?
Personal trainer Michael Baah is an advisor and founding strength and conditioning expert at HERIZEN, a company dedicated to guiding and educating women through menopause. Baah, who works with women every day who feel frustrated by the changes in their bodies, says, ‘You cannot spot-reduce belly fat, but you can change how your body stores and uses energy. With the right blend of strength training, smarter cardio, and better recovery, your body starts to work with you, not against you.’
Strength training two to three times a week is non-negotiable if you want to flatten the midsection, according to Baah. It keeps your metabolism active, protects your bones, and reshapes your figure.
- Do this: Squats, presses, rows, and deadlifts with dumbbells or resistance bands. Swap one of your weekly classes for a 30-minute strength workout. You will notice a change in your body shape within weeks.
Why it works: Unlike cardio, strength training builds lean muscle, which burns calories around the clock, even while you sleep.
High-intensity interval training (HIIT) is not ‘bad’, but too much can spike cortisol and worsen belly fat. Baah says, ‘That’s why many women are stuck doing four or five bootcamps or spin classes a week and wondering why nothing changes.’
Try this instead:
- One or two short HIIT sessions per week.
- Brisk walking, cycling, or swimming three to four times a week.
- Gentle, restorative movement like yoga, Pilates, or stretching daily for balance.
Why it works: You get the benefits of fat-burning cardio while also calming the stress response that contributes to the menopause belly.
Baah says that if you’re feeling sluggish, don’t use that as an excuse to put off exercise. ‘Clients tell me, ‘I’m so tired, I’m so exhausted, I can’t exercise.’ But it’s a vicious cycle: If you don’t exercise, you’re going to be more tired. You just have to do it, just go for a walk outside. I promise you, within five minutes of starting, you will feel better because endorphins are naturally released.’
Tai Chi is also beneficial, as studies show it can reduce belly fat in adults. It’s a gentle, low-impact exercise that combines slow movements, deep breathing, and meditation. It’s perfect for those who prefer a calm approach to staying active.
The role of HRT in combating menopause belly
Dr Crystal Wyllie from Asda Online Doctor says, for some women, hormone replacement therapy can help with their menopausal weight gain. ‘Whilst HRT is primarily used to help with symptoms of the menopause, not to prevent belly fat, the impact of the hormones can alter the distribution of fat. By restoring oestrogen levels, HRT can alter how the body stores and uses fat, support muscle maintenance, and help reduce other menopause symptoms like poor sleep and low energy - all of which can make managing abdominal weight gain easier. It’s important to discuss suitability and benefits with a healthcare professional.’
Can weight-loss drugs help menopause weight gain?
Recently, weight loss medications such as Wegovy and Mounjaro have gained attention in the media for managing midlife weight gain. These injection medications work by mimicking the hormone GLP-1, which helps regulate appetite by increasing feelings of fullness and reducing cravings, they can support weight loss. Some women lose up to 20% of their body weight.
Wegovy and Mounjaro can be effective when combined with lifestyle changes such as a balanced diet and regular exercise. They are prescription only medications and require a detailed medical history and prescribing by experts in the field of weight management.
Recovery matters more than you think
Stress and poor sleep can undo even the best training and nutrition plan. ‘Many women skip this piece, but it is often the missing key,’ says Baah.
- Sleep: Aim for consistency by going to bed and waking up at the same time daily. Switch off screens an hour before bed. Try a magnesium-rich snack like pumpkin seeds, banana, or chamomile tea.
- Alcohol: Cutting back just two nights a week can dramatically reduce bloating and abdominal fat.
- Stress: Even five to ten minutes of mindfulness, journaling, or breath work daily can lower cortisol and help belly fat shift.
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