As women age, they tend to notice more fat around their bellies. This increase in belly fat can even occur in women who don't gain additional weight. Average weight gain tends to gain about 1 pound a year during the transition to menopause, typically between ages 45 and 55.
What's the reason behind this trend? Scientists believe it's a combination of factors. A decrease in the female sex hormone, called estrogen, may play a role. Plus, the drop in estrogen happens around the same time in life when people tend to become less active.
This combination can result in less muscle mass, causing the body to use fewer calories.
Why does extra belly fat matter?
Additional inches at the waistline don't just affect pants size. More inches also can increase risks of several health conditions, including:
- High blood pressure.
- High cholesterol levels.
- Sleep apnea.
- Heart disease.
- High blood sugar and diabetes.
- Certain cancers.
- Stroke.
- Certain types of liver disease.
That's because belly fat includes visceral fat. Visceral fat lies deep in the body and surrounds the internal organs. The only way to reduce visceral fat is with a healthy diet and exercise.
Weight loss is different for women
Blame it on biology: Women tend to have a higher percentage of body fat while men have more muscle. That means that men typically lose weight faster than women do. Men also can eat more while they're losing weight.
Menstrual cycle cravings also can add calories. People who menstruate often experience strong cravings for sugar and carbohydrate foods like potato chips in the week or two before they start their periods. Eating salty foods can lead to water retention. This can cause a temporary increase on the scale.
Fortunately, there are several things that women can do to manage weight.
How to lose that extra weight and belly fat
Take your time. Studies show that people who lose weight gradually, at about 1 pound a week, are more likely to keep it off long term.
Cut 500 calories a day. To lose weight, you need to use more calories than you take in. As a general rule, cutting 500 calories a day from your diet will help you lose about 1 pound a week. This can vary from week to week.
Just don't cut too many calories from your diet. Women usually need between 1,600 and 2,400 calories a day, depending on body size and activity level. Online calculators can help you determine your needs. You also can ask your healthcare team for help.
Trim portion sizes. Lose weight without changing what you eat by eating a little less of it. In one study, women who had smaller portions of food were more likely to have a lower body mass index than women who completely removed specific foods or food groups.
Make a swap. You also can swap higher calorie foods for lower calorie foods. For example, swap some snack foods for fruits and vegetables. Or trade meats with high amounts of fat, like sausage and bacon, for lean protein like turkey and fish.
Buy fat-free or low-fat dairy. Fat-free dairy products give you similar amounts of calcium and protein with half the calories of whole milk. Look for places to swap full-fat milk and yogurt products with low-fat or fat-free varieties.
Move more. The general recommendation is to get about 30 minutes of moderate physical activity most days of the week to maintain weight.
To lose weight, you might need 1 hour of physical activity most days of the week. That doesn't mean you have to take an aerobics class. A brisk walk, bike ride or household chores that get your heart rate up all count toward your 1-hour activity goal.
Lifting weights a couple of times a week also helps build or maintain muscle. Even at rest, muscle burns more calories than fat. That allows you to keep burning calories after your workout ends. Aim for 2 or 3 strength training sessions a week, resting your muscles in between.
Watch out for disordered eating behaviors
The transition to menopause can be a time when women might not feel confident in their bodies. This can lead to increased efforts to lose weight that might prompt unhealthy eating habits. In fact, about 13% of women over 50 have at least one symptom of disordered eating behaviors.
Disordered eating behaviors might not fit the diagnosis criteria for an eating disorder, but they do impact a person's physical and mental health. Sometimes people engage in these behaviors because they believe they're healthy.
Disordered eating behaviors can include:
- Out-of-control eating.
- Throwing up after eating.
- Frequently feeling shame or guilt around food, exercise or weight.
- Using exercise to "make up" for eating.
- Following strict diet rules, like only eating "clean" foods or removing entire food groups without a health or ethical reason.
Talk to your healthcare team about any concerns you have.