Menopausebelly can be part of the many bodily changes that happen during this transition in life, one of which is weight gain, particularly in the midsection.While menopauseweight gainis normal, there are things you can do to deal with it.
This article explains the causes and risks of menopause belly as well as safe ways to get rid of it.
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Why Does Menopause Affect the Belly?
Menopause weight gain centered in the midsection is common. During this stage of life, age-related, hormonal, and lifestyle factors all contribute to weight gain. Examples of these factors include:
- Falling estrogen levels
- Less physical activity
- Sleep problems
- Slowing metabolism because of aging
What Is the Average Weight Gain During Menopause?
On average, women gain 1.5 pounds a year in their 50s and 60s. About three-quarters of women have excess weight, and half have obesity.
A Note on Sex and Gender Terminology
Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To reflect our sources accurately, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
Menopause Belly Bloat
Some people have gastrointestinal (GI) symptoms like gas and bloating. Menopause belly can feel like the fullness, pressure, and discomfort of bloating and gas pain. Your belly may bulge or stick out and be firm and tight.
“Water weight” (fluid retention) related to shifting hormones can also lead to a bloated menopause belly (the same thing may have happened to you when you were on your period).However, bloating from gas or fluid is not true weight gain, even if the scale is reading higher.
The hormonal shifts of menopause, age-related changes in your body (including digestion), poor sleep, medications, chronic health conditions, and stress can all contribute to a bloated belly.
Talk to your provider about strategies for dealing with the discomfort of menopause bloating, which can include a combination of lifestyle strategies like reducing stress. If bloating is a severe problem for you, your provider might recommend taking medications that can help (like diuretics).
Menopause Weight Gain
You may notice weight gain during menopause changes your body in different ways—for example, your face looks fuller or your belly is softer than it used to be.
The weight you've gained in your abdomen during menopause will usually feel fleshy and thick, and you might notice some "rolls" of fat. If your belly has always been flat, you may notice that it starts to pooch out over the top of your pants during menopause.
It may feel like the changes in your body during menopause have come on all of a sudden and don't seem to respond to any changes you're making. While many of the health and lifestyle habits that contribute to menopause bloating can also play a part in menopause weight gain, keep in mind that your genetics also play a role.
Weight gain in your belly during menopause can be caused by a number of factors related to “the change” in your body and life, including:
- Shifting hormone levels
- Age-related metabolism and body mass changes
- Changes in your activity level (e.g., becoming more sedentary, retiring, not being able to take part in hobbies like gardening because of a chronic health problem, having to limit exercise due to health concerns)
- Chronic medical conditions
- Medication use
- Changes in your appetite or dietary needs
Understanding Estrogen’s Effects on the Body
Risks of Menopause Weight Gain
Although weight gain during and after menopause is normal, there are health risks associated with abdominal obesity such as:
- Cancer
- Gallbladder disease
- Heart disease
- High blood pressure (hypertension)
- Osteoarthritis
- Type 2 diabetes
How Obesity Is Diagnosed
How Do You Get Rid of Menopause Belly?
Menopause weight gain can show up without any obvious behavior change and will not go away on its own. Like any other weight loss, losing menopause weight requires you to burn more calories than you take in.
Menopause weight gaincan affect how you feel about your body and how you feel in your body. You can take steps to improve your self-image and cope with menopause belly by getting more exercise, eating a diet that meets your nutritional needs and goals, and finding ways to manage stress.
There are safe ways to get rid of menopause belly, and many of them are things you can start working on right now.
Exercise
Exercise is key in getting to and staying at a weight that supports your health at any age. During menopause, it can help you lose belly fat. Research on exercise as a weight-loss method in menopausal people has shown it can be very effective.
In one study, the people who exercised and made dietary changes were more likely to lose weight, reduce their waist measurements, and decrease theirbody mass index(BMI), an oft-controversial weight metric, after several years than people who did not use these interventions.
BMI is a dated, flawed measure. It does not take into account factors such as body composition, ethnicity, sex, race, and age. Even though it is a biased measure, BMI is still widely used in the medical community because it’s an inexpensive and quick way to analyze a person’s potential health status and outcomes.
Researchers Say Waist-to-Hip Ratio Should Replace BMI—Here’s Why
Doing“targeted" abdominal exercisesto get rid of belly fat sounds like it would help, but you can't tell your body exactly where to shed pounds.
When you make changes to your physical activity level and diet to burn more calories or eat fewer calories, you'll lose weight all over your body—including in your belly. That said, doing exercises that strengthen the muscles in your abdomen may help tighten them up and improve their appearance, as well as make you feel stronger.
The best exercise for menopause weight gain is really whatever you like doing.You’re more likely to approach a workout with a positive attitude and stick with it if it’s something you enjoy.
If you don’t know where to start, try cardiovascular exercises like walking, biking, endurance sports, and dancing to burn calories.Then, add some resistance activities, like weights, to build and preserve your muscle mass.
If you have health conditions, be sure to discuss the best exercises for you with your healthcare provider and get professional guidance on weight training.
Use an Activity Tracker
An activity tracker or step counter can help you monitor your activity level throughout the day. By watching your activity, you can get an objective look at how active (or inactive) you are. You can use that information to set goals and stay motivated to reach them.
Diet
As you age, you may find that you can’t eat as many calories as you used to without gaining weight. To lose menopause belly weight and keep it off, you’ll need to lower your caloric intake, increase the calories you burn, or both.
During menopause, focus on increasing your intake of plant-based foods such as fruits, vegetables, beans, and whole grains. At the same time, consider cutting back on or avoiding certain foods that contribute to bloating and fluid retention, like processed foods, salty snacks, and caffeine.Additionally, high-fat, high-sugar, and high-calorie foods and snacks should also be limited to help prevent those extra calories from adding up and contributing to weight gain.
The 6 Best Foods to Add to Your Diet During Menopause
No single diet is best for dealing with menopause weight gain in every person, but there are some research-backed places to start.
For example, one study looked at the effects of theMediterranean dieton weight loss in people in menopause. This method of eating includes plenty of fruits, vegetables, whole grains, fish, and olive oil in this diet.The study found that people eating a Mediterranean-style diet lost fat and maintained muscle mass.
Calorie-Burning Slows Down
After menopause, people tend to burn at least 200 fewer calories per day. That’s why you may gain weight even if you’re not necessarily eating more, and why adding exercise (where you’re burning more calories) can help you lose weight.
Managing Stress
Stress is linked to weight gain, especially weight in the belly.Research has shown thatcortisol, a hormone released with stress, leads to the accumulation of fat in the abdomen. Reducing your stress can help lessen this effect.
Stress often plays a role in your eating habits, too. For example, when you feel stressed about your schedule, you might be more likely to reach for quick, processed. and prepared food to save time. Eating might also be something you do to comfort yourself and feel better when you’re stressed.
Tomanage stress, try to do what you can to take a look at your schedule and look for opportunities to make it more manageable.You can also try adding mindfulnesspractices like yoga or meditation to your routine.
If you’re not sure how to get a handle on your stress, it can be very helpful to reach out to a mental health provider. Working with a pro can help you identify things in your life that you may not even realize are stressing you out and find healthy, effective ways to cope with them.
7 Stress Management Ideas You’ll Feel Confident About
Cosmetic Procedures
There are some medical procedures for dealing with menopause belly that you might consider if you feel like lifestyle changes haven’t done enough to help. You can talk to your provider to find out if abdominoplasty (a "tummy tuck") or liposuction would be an option for you.
Know the Risks
As with any surgery, cosmetic procedures to remove menopausal belly fat carry risks. There are risks from anesthesia, the surgery itself, and infections that can happen in your recovery. There’s also a chance that you won’t get the results you wanted, or that you’ll need more surgery in the future if something doesn’t go according to plan.
Can You Prevent Menopause Belly?
It’s not necessarily possible to avoid menopause belly altogether because weight gain is a pretty typical and expected part of going through the transition.
Keep in mind that not everyone gains weight in their belly during menopause. You may also notice that menopause belly lessens or goes away as you get older and your body continues to change.
Many of the same tips for losing menopause belly also apply to preventing it. Eating a nutritious diet, reducing your caloric intake, increasing your physical activity, and reducing stress can help youmaintain a healthy weightas you go through menopause.
What if Menopause Belly Won't Go Away?
If your menopause belly is stubbornly hanging around or getting worse even though you've made lifestyle changes, talk to your provider. Severe bloating can be a sign of an underlying health condition or even something more serious like a cyst or tumor.
How to Fix a Sedentary Lifestyle
Summary
As you approach menopause, you may want to prepare yourself for weight gain. Gaining weight is very common during menopause and often happens in your belly.
Working on habits like eating a balanced diet and knowing how many calories you need a day, doing regular physical activity that you enjoy, and managing stress are all things that can help you get to and maintain a weight that supports your health through menopause and beyond.
If you’ve tried making lifestyle changes and still have a negative self-image because of menopause belly, talk to your provider. You may want to consider cosmetic procedures if you are comfortable with the risks involved.
