Say Goodbye to Meno Belly: Why It’s Different and How to Lose It for Good

Meno belly is a warning light from your hormones.

If you’ve been struggling with stubborn midsection weight gain during perimenopause, you’re not alone – The average woman will gain around 2 kilograms at this time.

The surprising truth is: the key to losing “menopause belly” is simpler than you think. Cutting calories or strenuous exercise often won’t help as it did in your 20s, so you need a new approach.

Addressing the underlying hormonal imbalance that’s driving this new kind of fat accumulation is where to start. Once you bring your hormones back into balance, your body will naturally let go of the weight, and you’ll start feeling like yourself again.

What Causes “Meno Belly”? Your Hormones

During perimenopause and menopause, your hormones go through major changes. Oestrogen levels, in particular, begin to fluctuate – sometimes dropping, sometimes spiking. This hormonal rollercoaster can trigger imbalances that, up until now, may have been quietly simmering beneath the surface.

• Hormonal changes during menopause drive hunger, resulting in higher caloric intake.
• Menopause is linked to a slower metabolism, which increases weight gain.
• The menopause can result in higher levels of insulin in your blood, which causes your body to store more energy from your food intake than normal.
• Plus oestrogen fluctuations change where fat is stored. 

The Role of Oestrogen in Visceral Fat

One of oestrogen’s roles is to help store fat around the hips and thighs. But as oestrogen levels fluctuate, fat storage shifts from the hips to the abdomen, causing the classic “meno belly” – and this type of fat is different. It’s called visceral fat, and it accumulates deep within the abdominal cavity. What makes visceral fat especially tricky is that it’s hormonally active – meaning it can further disrupt your hormones, creating a vicious cycle of weight gain and imbalance.

If you’ve started noticing stubborn belly fat, consider it a sign that your hormones need attention. The good news is that balancing your hormones can help you release this weight. Time-tested herbs and natural compounds can offer gentle, adaptogenic support, helping your body restore hormonal harmony and naturally shed the inches.

Cortisol and Belly Fat: Why Stress Matters

It’s not just reproductive hormones that contribute to belly fat – cortisol, your body’s main stress hormone, plays a part too. Belly fat cells have receptors for cortisol, so when you’re stressed, your adrenals release more cortisol, which signals these fat cells to grow. This can make it harder to lose weight, no matter how hard you try.

Chronic stress also leads to inflammation, which blocks the enzymes responsible for breaking down fat. So, if you’re feeling stressed out most of the time, it’s no wonder weight loss feels impossible. Managing stress is crucial, whether it’s through mindfulness practices, gentle exercise, or simply taking time for yourself.

Insulin Resistance: Another Hidden Culprit

Insulin is a powerful hormone that regulates how your body uses blood sugar. When you have more belly fat or are under constant stress, it’s easier to develop insulin resistance. This means your cells struggle to use insulin properly, and as a result, your body starts storing more calories as fat – even if you’re eating a healthy diet.

But there’s hope! Building muscle through strength training can boost your metabolism and help your body respond better to insulin. Muscle helps burn fat, which is why men often seem to lose weight faster – they naturally have more muscle mass. By adding strength training to your routine, you can support both hormonal balance and weight loss.

Sleep and Weight Gain: The Hormone Connection

Many women find sleep elusive during perimenopause – thanks to night sweats, anxiety, or feeling too wired to drift off. But sleep is crucial, especially for maintaining a healthy weight. When you’re sleep-deprived, your body releases more ghrelin, a hormone that increases cravings for unhealthy foods. Meanwhile, leptin levels, the hormone that tells you when you’re full, drop. This imbalance makes it much harder to stick to healthy eating habits.

Prioritising good sleep is key, not just for your overall well-being, but for your weight as well. So, create a soothing bedtime routine, avoid stimulants like caffeine, and get support for managing night sweats.

Foods to Support Hormonal Balance and Weight Loss

Crash diets don’t work when it comes to meno belly – your body needs more than just calorie restriction to lose weight. Instead, focus on nourishing your body with foods that promote hormonal balance.

Here are some simple, effective strategies:

1. Cut down on sugar: Sugar is a huge trigger for hormonal imbalance, so try to eliminate processed foods with added sugars. If you need something sweet, opt for hormone-friendly fruits like apples or cherries, which support balanced oestrogen levels.
2. Reduce inflammation: Chronic inflammation can block weight loss, so fill your plate with antioxidant-rich foods like leafy greens, sweet potatoes, nuts, and dark chocolate.
3. Increase your fibre: Fibre helps your body metabolise and excrete excess oestrogen. Dark green veggies, brown rice, and seeds are great high-fibre choices.
4. Pack in the protein: Protein helps stabilise insulin and provides building blocks for hormone production. 
5. Eat for symptom relief: Foods rich in iron and calcium can ease menopause symptoms like mood swings and hot flushes. Include more lean meats, beans, and leafy greens in your diet.
6. Consider herbal support: Certain medicinal herbs, like those found in supplements, have been used for centuries to balance women’s hormones naturally.

The Best Exercises for Shedding Meno Belly

You don’t need gruelling workouts to lose menopause belly fat. Intense exercise actually spikes cortisol levels, making it harder to shed weight. Instead, try moderate activities that energise your body and help tone muscles without adding stress.

Here are some great options:

• Walking: A simple 20-30 minute walk most days can relieve stress, gently work your muscles, and boost your metabolism.
• Yoga: Yoga calms the mind and reduces cortisol, while also helping to tone core muscles and improve balance.
• Swimming: Water-based exercise is perfect if you’re dealing with joint pain, and the water resistance helps strengthen muscles.
• Strength training: Building muscle mass is key to improving metabolism. Focus on your major muscle groups with activities like Pilates or even better, weight training at the gym.

Remember, just because that menopause belly fat has been stubborn doesn’t mean it’s here to stay. With a balanced approach that nurtures both your hormones and your body, you CAN reach your goals. Be patient, be kind to yourself, and know that you’re taking the right steps for lasting health and wellness.

If you’d like to find out how to incorporate these changes into your life, book in with me for some personalised nutritional therapy and health coaching. Find out more about my 1:1 sessionshere.