Menopause and belly fat: WTF is going on and how can we sort it?

One of the most upsetting symptoms of the inevitable hurtle towards menopause is finding you have mysteriously gained fat around the middle. Many perimenopausal slags suddenly get to their mid-40s, look down and wonder, "What the actual eff happened here?"

The first thing to clear up: 'middle-age spread' is not just hormones. Hormones do have a big say in where fat gets stored and when oestrogen and progesterone start declining, fat distribution around the body does shift. 

But actually, it's a big misconception is that it’s all hormonal and as women we’re just doomed to larger bellies and elasticated waistbands (not that we judge, comfort is everything!).

Here follow some actual facts:

YES, hormones influence sleep, appetite, energy and motivation. And when those are shot, you move less, snack more and crave the easy, highly calorific stuff that’s everywhere. And delicious.

The gradual loss of muscle (which actually starts from around age 30 and without being addressed, picks up speed later in life) plays a big role too. Muscle is what we call 'metabolically active tissue'. The less of it you’ve got, the fewer calories you burn when you're sitting around. That gradual muscle loss means your metabolism does slow down, even if age itself isn’t the direct cause

And then there’s multiple lifestyle factors. Getting older can mean more sitting in sedentary jobs (or just vegetating on the sofa because life is lifing), more life/work stress managing a million different things, less recovery (we all know how hangovers treat us in midlife... and workouts!), plus many of us turn to comfort foods that make fat gain all too easy breezy. A little treat here and there does zero harm, we want to be clear on that... but sugary/processed treats every day? Sorry.

Put all of that together, and you’ve got a perfect storm: those hormonal changes shifting fat storage to your middle, a decline in muscle mass that means lower energy expenditure and questionable snacking habits that tip the balance towards gaining gunt instead of losing.

So, what can you actually do about it?

Build muscle. And keep it. This is non-negotiable. Strength training for midlife slags isn’t about six-pack or 'gainz' or any of that fitfluencer bs (although when you notice little baby muscles courtesy of us, you'll see how you want to show them off!). But it’s about holding on to the crucial tissue that drives your metabolism, protects your bones and just makes carrying the literal (and metaphorical) burdens of life easier. That’s why in FitBitch we’ve got strength workouts for every level, from absolute beginner to well-advanced gym slagggg, so you don't have to think about it. Just press play and move.

You also need to get your nutrition sorted. This does not mean living off salads and empty-bellied misery. A bit of focus and effort is needed to build foundational habits: thinking (you guessed it), 'protein, protein, protein' at every single meal, and ploughing snacks that keep you full and support muscle building. You'll be bored of hearing about protein but (louder for those in the back), your ageing, perimenopausal body craves it. Add in plenty of fibre for gut health and satiety, and otherwise just concentrate your energy on a balanced approach. Neither complete inertia not quick fixes. Don't know where to start? Our Nutrition Hub – which you can buy as a standalone package btw – is packed with simple ways to get this nailed without overthinking it.

Lastly, and perhaps simplest of all – move. Move a little more than you did. And then move a little more than that. Steps, walking, general movement through the day, all of it counts. This is the easiest thing of all to address. And if you are doing the strength training and working on your nutrition but that stubborn gunt isn't shifting, then it's the easiest thing to add on – you're already doing that hard shiz!

In summary...

Menopause belly fat isn’t about purely biological inevitability or any 'failing' on the part of either your willpower OR your body. What causes it is a combination of biological factors and environmental issues within your control, and as such, there are many practical things you can do to sort it out. The bad news is that it won't happen overnight because we don't have any magic beans in our online store, but it’s absolutely doable with the right tools (us) and support (from our incredible FitBtch community).

Go on, join us. 7 day free trials this way!