When your oestrogen drops, the place where your body stores fat changes: less on hips and bottom, more around your belly and organs. You may eat the same as before, but your body handles it differently. With protein, muscle building, sleep and less stress you can steer this.
So it is not your fault. Your hormones change the rules, and your approach has to change with them. You can find the full overview in belly fat in menopause.
What does oestrogen do to fat on your belly?
Oestrogen helps store fat mainly on the hips and bottom. When it falls during perimenopause and menopause, storage shifts to the belly, including the deep fat around your organs, called visceral fat. Research on the menopause transition shows that women gain more belly fat on average in this phase, even when their weight stays almost the same.
Why does your belly grow right now?
- Your muscle mass slowly declines, so you burn less.
- Your body reacts more sensitively to stress and sugar.
- Poor sleep, often caused by hot flushes, disturbs your hunger hormones.
- Cortisol makes it even harder.
Is it belly fat or a bloated belly?
Belly fat stays, a bloated belly changes from day to day.
What helps against belly fat caused by oestrogen decline?
| What | Why it helps |
|---|---|
| Protein at every meal | Keeps muscle and fullness up |
| Strength training | Muscles also burn at rest |
| Sleep and rest | Reduces stress and cravings |
| No crash diet | Prevents muscle loss |
To support your hormone balance, take a look at our products for hormonal balance. If you have symptoms or are considering hormone therapy, discuss it with your GP.
Do you want personal help?
Everything about this life stage is in the perimenopause guide. Want guidance? On the 1-on-1 coaching page you leave your details and Fleur will call you.
Frequently asked questions
Why do I get a big belly from oestrogen decline?
Falling oestrogen shifts fat storage from hips and bottom to the belly. This often starts in perimenopause already.
Does belly fat go away after menopause?
Not by itself. With protein, strength training, sleep and stress management you can reduce it.
Can hormone therapy prevent belly fat?
That differs from person to person and is a medical decision. Discuss it with your GP or gynaecologist.
Sources: Lovejoy et al. (2008), Increased visceral fat and decreased energy expenditure during the menopausal transition, International Journal of Obesity.
So I am going to help you.
About the author: Fajah Lourens is the founder of Killerbody (since 2015), has written books that sold 350,000 copies in total, and is an NLP practitioner.
