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The real reason to think about losing belly fat in menopause

Authored by Dr. Sarika Arora, MD

Our perspectives on weight loss are evolving, and for good reason. For decades, the traditional focus on body mass index (BMI) as a sign of health unfortunately led to oversimplified and misleading conclusions about weight. For women, especially, the conversation around belly fat centered on little more than aesthetics — producing endless (and usually ineffective) advice about how to shed pounds for the sole purpose of fitting into your old skinny jeans.

This is not another one of those articles.

Instead, let’s delve into why belly fat is more than just a cosmetic concern. Understanding its deeper health and hormonal implications might inspire you to reevaluate your approach to weight and wellness.

Belly fat is an active endocrine gland

What many people don’t realize is that belly fat isn’t just a passive storage site for excess calories. Visceral fat — the type of fat stored deep in your abdominal cavity around your organs — is hormonally active. It acts somewhat like an endocrine gland, releasing hormones, inflammatory markers, and other substances that influence your health.

meno belly fat

Over time, excess visceral fat contributes to improper estrogen metabolism, which can lead to a host of issues including:

If you’re dealing with symptoms like heavy periods and unexplained mood swings, in addition to stubborn weight gain around your middle, your belly fat may have become an active participant in your hormonal health — and not in a good way.

Is your health affected by your belly fat? Questions to ask yourself

Do you suspect your belly fat might be affecting your health? Here are some questions to help you assess:

  • Do you experience symptoms of hormone imbalance (e.g., irregular periods, PMS, hot flashes)?
  • Have you noticed an increase in belly fat, even if your overall weight hasn’t changed significantly?
  • Do you often feel tired, even after getting a full night’s sleep?
  • Are you experiencing digestive issues such as bloating or constipation?
  • Have you been diagnosed with conditions like PCOS, insulin resistance or hypothyroidism?

If you answered “yes” to any of these, it’s worth exploring how to reduce visceral fat, not for the sake of skinny jeans — but the sake of your health.

How to lose belly fat

No gimmicks here. Reducing visceral belly fat begins and ends with making commonsense lifestyle changes centered around healthy eating habits, stress reduction, movement and the use of targeted nutritional supplements. Here’s how to get started:

Time your meals wisely

One of the most effective strategies is intermittent fasting, particularly eating within an 8-10 hour window each day. This approach helps regulate insulin levels, improve metabolism and reduce inflammation — all of which can support fat loss, especially in the abdominal area.

Opt for whole foods over processed

Focus on nutrient-dense foods like vegetables, lean proteins, and healthy fats to sustain energy and minimize blood sugar spikes. Avoid processed foods and added sugars, which can contribute to insulin resistance and hormonal imbalances that make belly fat so difficult to lose.

Get moving

Incorporate both mild to moderate aerobic exercise and strength training into your routine. Brisk walking and other forms of cardio help burn calories and improve heart health, but resistance training that builds muscle is important too because muscle boosts your metabolism over time and is helpful for improved insulin function. Exercise you might like that builds muscle tissue includes weight training, yoga or interval training (going back and forth between vigorous and less vigorous exercise in a single session).

Manage stress

It’s not just reproductive hormones that lead to belly fat deposition. Belly fat contains receptors for cortisol, our body’s main stress hormone. When we’re stressed our adrenals release cortisol and this stimulates these belly fat receptors — resulting in the formation of even more belly fat. Practices like mindfulness meditation, yoga or even deep breathing practices help keep cortisol in check. Explore the use of a supplement like our exclusive Serinisol formula which contains herbs and minerals that help to naturally rebalance cortisol levels.

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Optimize hormone balance

Ease the burden of estrogen changes and hormonal fluctuations by supplementing with herbal extracts that support reproductive hormones. Black cohosh, red clover and kudzu are especially helpful for correcting estrogen imbalances.

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Belly fat doesn’t just affect hormones; it’s also closely tied to cardiovascular health. Research has shown that excess visceral fat can increase the risk of heart disease by contributing to high blood pressure, elevated cholesterol levels and other symptoms related to metabolic syndrome. For women in midlife, this relationship becomes even more pronounced as hormonal shifts during menopause can accelerate fat accumulation around the abdomen.

Gaining a new perspective on weight

Losing belly fat isn’t just about looking good in your jeans. It’s about taking control of your health, addressing hormonal imbalances to reducing your risk of future health issues. By making intentional, sustainable changes, you can not only shed the weight but also feel better — inside and out.

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Last Updated: January 22, 2025
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