Why am I gaining belly fat during menopause?
Ask the doctor
Q. As my periods become less frequent and menopause nears, I've noticed that any extra weight I carry seems concentrated in my belly. Why?
A. Some women joke ruefully that they've developed a "menopot" or "menobelly" in the years surrounding menopause. But there are valid physiologic reasons for the weight shift. First, when estrogen levels drop, women's bodies begin to store more fat around the abdomen instead of the hips and thighs. Muscle mass also begins to decline, meaning we're burning fewer calories at rest than we were before. This metabolic slowdown can translate into unwanted pounds around our middle.
We can't stop menopause from arriving, but there are ways to fend off a "menobelly." These tactics involve ramping up protein intake to build and maintain muscle mass, which in turn will sustain a higher metabolism. Aim to eat protein-rich foods (such as yogurt, tofu, fish, nuts, and poultry) at every meal and snack. Regular strength training and resistance exercises (such as squats, push-ups, and planks) can also maximize your muscle strength and metabolism.
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About the Author
Toni Golen, MD, Editor in Chief, Harvard Women's Health Watch; Editorial Advisory Board Member, Harvard Health Publishing; Contributor
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