Menopause belly, also known as menopot, refers to weight gain around the abdomen that some women experience during perimenopause and menopause. Several factors can contribute to this:
- Hormone changes - Declining estrogen levels lead to more abdominal fat storage. Lower testosterone also plays a role.
- Aging - The body's metabolism naturally slows down with age, making weight gain easier. Fat distribution shifts from hips/thighs to the belly area.
- Lifestyle changes - Menopause often coincides with lifestyle changes like eating more calories, exercising less, and increased stress levels.
Symptoms commonly associated with menopause belly include:
- Weight gain, especially around the abdomen
- Feeling bloated or swollen
- Clothes feeling tighter around the waist
Managing menopause belly typically involves a combination of
diet,
exercise and possibly
hormone therapy:
- Diet
- Reduce calories slightly if needed to maintain weight
- Eat a balanced, nutrient-dense diet
- Choose healthy fats like olive oil over saturated/trans fats
- Eat plenty of fiber from vegetables, fruits and whole grains
- Exercise
- Get 150 minutes per week of moderate activity
- Incorporate strength training twice a week
- Try yoga, Pilates or barre workouts to build core muscles
- Hormone therapy
- Can help minimize abdominal fat storage from hormonal shifts
- Estrogen/progestin therapy or low-dose birth control pills
- Managing thyroid levels if needed
At Optimal Hormone Wellness Center, we specialize in customized bioidentical hormone therapy to help patients achieve hormone balance and address symptoms like menopause belly. With an integrative approach including lifestyle modifications, patients see excellent long-term results. Schedule a consultation to learn more!
While menopause belly is partly due to aging and hormones shifts that are beyond a woman's control,
making sensible lifestyle changes can often help minimize midlife weight gain and keep the abdomen toned. Paying attention to dietary choices and making time for regular physical activity provides health benefits throughout menopause and beyond. Supportive solutions like hormone therapy or targeted weight loss plans can also make a big difference when they are personally tailored to the individual.
