How to reduce belly fat in middle age?

Headaches with belly fat "In general, the aging process can be the cause of an increase in central fat distribution, but a decline in estrogen is closely linked to this change in the body" . Weight gain can also be caused by changes in testosterone levels, decreased sleep and muscle atrophy, Brighten said.

Those changes "can lead to increased levels of hormones like cortisol and insulin," says Karen Tang, a gynecologist in Philadelphia. Both can cause problems with weight gain and increased appetite, while cortisol is linked to more fat storage in the abdominal area. "You're also at higher risk for problems like insulin resistance and diabetes, which can contribute to some fat accumulation," she says.

Plus, Tang explains that this major change can cause hormone-related bloating symptoms, including weight gain due to water retention. But extra visceral fat that you "can't get rid of by doing abs," she notes, is often the most bothersome factor. Especially because "fat distribution in the midsection is associated with increased risk of diabetes, cardiovascular disease, high blood pressure and metabolic syndrome," says Dr. Brighten.

What to do with belly fat during menopause?

First, Dr. Tang advises, it's important to see your doctor to check for medical causes of weight gain, from thyroid problems to diabetes. After ruling out those causes, it's time to start looking at ways to change your exercise and eating habits. "Your exercise routine may need to change," Dr. Brighten says, especially if you notice your old exercises aren't doing much for your body anymore. She advises focusing on increasing muscle mass. "Also, find ways to increase activity during the day by going for walks, starting new hobbies that require you to move, or being more mindful about how much time you spend sitting still," she says.

"You might also consider taking up a sport like tennis or pickleball," she adds, "which provide physical and community benefits and are strongly linked to longevity." Dr. Tang recommends exercising at least twice a week, as this has been shown to help preserve bone density and prevent osteoporosis.

She also recommends trying short, high-intensity workouts instead of just long walks, but always consider other menopause symptoms you're dealing with, like joint pain. "Sometimes it's about finding a sustainable choice, something that you enjoy and can maintain, while not making your other symptoms worse," she says.

The positive in all of this, according to Tang, is that although metabolic changes and belly fat can feel severe during the transition from perimenopause to early menopause, this process lasting an average of 10 years, there is some evidence that things will eventually balance out. "So this is not something that's going to get worse forever," she said. "But it's been a very challenging few years for everyone to find their new normal."

Need to change the way of eating :

Even if you've been eating the same way for most of your life, your body now processes food differently. Therefore, the weight gain seems inexplicable, Tang shares. "Muscles react differently and you have less lean muscle than before, so your metabolism changes." You have to consider that in how you eat and exercise.

There's some evidence that cutting back on sugar, salt and processed foods and moving toward a Mediterranean or plant-based diet can help reduce menopausal symptoms, Dr. Tang says. "And obviously we want people to eat healthy to nourish their bodies, not just try to starve themselves," she said. Dr. Brighten recommends increasing your protein and fiber intake, and limiting alcohol and added sugars to less than 25 grams per day. Also, talk to your doctor about whether you're a candidate for menopausal hormone therapy, as it can help reduce central fat, improve muscle mass, and support exercise efforts.