Belly fat in women: Taking — and keeping — it off
What does your waistline say about your health? Find out why belly fat is more common after menopause, the danger it poses and what to do about it.
An expanding waistline is sometimes considered a price of getting older. For women, this can be especially true as body fat tends to shift to the abdomen after menopause.
That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. Research shows that belly fat carries serious health risks. But the threats posed by belly fat can be lowered.
What's behind belly fat
How much a person weighs depends in large part on four things:
- Calories taken in each day.
- Calories burned off each day.
- Age.
- Genetics.
People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.
Getting older also makes a difference. People lose muscle as they age. And the problem is worse for those who are not physically active. Loss of muscle mass decreases how quickly the body uses calories. That can make it more challenging to maintain a healthy weight.
Many women notice an increase in belly fat as they get older even if they don't gain weight. This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body.
Genes can contribute to an individual's chances of being overweight or obese too. It also plays a role in where the body stores fat.
Belly fat is more than skin deep
Belly fat
Belly fat
Belly fat
Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. Visceral fat is fat that builds up deep within the abdomen in the space around the organs. Too much visceral fat is strongly linked with a higher risk of serious health problems.
The trouble with belly fat is that it's not limited to the layer of padding just below the skin. That's called subcutaneous fat. Belly fat also includes visceral fat. And that lies deep inside the abdomen and surrounds the internal organs.
Regardless of a person's overall weight, having a large amount of belly fat raises the risk of:
- High blood pressure.
- An unhealthy amount of fat in the blood.
- Sleep apnea.
- Heart disease.
- High blood sugar and diabetes.
- Certain cancers.
- Stroke.
- Fatty liver.
- Early death from any cause.
Measuring your middle
To see if your belly fat is a concern, measure your waist:
- Stand and place a tape measure around your bare stomach, just above your hipbone.
- Pull the tape measure until it fits snugly, but it doesn't push into the skin. Make sure the tape measure is level all the way around.
- Relax, exhale and measure your waist. Don't suck in your stomach as you measure.
For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems. In general, though, the greater the waist measurement, the higher the health risks.
Trimming the fat
You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat. The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat. Try these tips:
- Eat a healthy diet. A healthy diet involves:
- Focusing on plant-based foods, such as fruits, vegetables and whole grains.
- Choosing lean sources of protein, such as fish and low-fat dairy products.
- Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.
- Choosing moderate amounts of monounsaturated and polyunsaturated fats. They are found in fish, nuts and certain vegetable oils.
- Choose portion sizes wisely. Even when you're making healthy choices, calories add up. At home, cut down your portion sizes. In restaurants, share meals. Or eat half a meal and take the rest home.
- Replace sugary drinks. Drink water or other beverages without sugar instead.
- Get active. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training.
Losing belly fat takes effort and patience. To lose extra fat and keep it from coming back, aim for slow and steady weight loss. Ask your health care provider for help getting started and staying on track.
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June 28, 2023
- Perreault L. Obesity in adults: Prevalence, screening, and evaluation. https://www.uptodate.com/contents/search. Accessed Feb. 15, 2023.
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- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov/. Accessed Feb. 15, 2023.
- Insulin resistance and prediabetes. National Institute of Diabetes and Digestive and Kidney Disorders. https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance. Accessed Feb. 15, 2023.
- Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/our-work/physical-activity/current-guidelines. Accessed Feb. 15, 2023.
- Hoffman BL, et al. Menopause and the mature woman. In: Williams Gynecology. 4th ed. McGraw Hill; 2020. https://accessmedicine.mhmedical.com. Accessed Feb. 20, 2023.
- Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine. 2018; doi:10.1007/s40279-017-0807-y.
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See more In-depth
See also
- Breastfeeding nutrition: Tips for moms
- Ovulation
- Headaches and hormones
- Menstrual cycle
- Weight gain during menopause
- Premenstrual water retention
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I'm an expert in health and wellness, particularly in the context of women's health. My knowledge spans various aspects of fitness, nutrition, and the physiological changes that occur in the body, especially related to topics like belly fat and its impact on health. My expertise is grounded in scientific research and practical understanding of the factors influencing body composition.
Now, let's delve into the concepts covered in the provided article about belly fat in women:
-
Shift of Body Fat after Menopause:
- After menopause, women often experience a shift in body fat towards the abdomen.
- This is attributed to factors like hormonal changes, particularly a decrease in estrogen levels.
-
Factors Influencing Weight:
- Weight is influenced by calorie intake, calorie expenditure, age, and genetics.
- Regularly consuming more calories than burned leads to weight gain, including abdominal fat.
-
Muscle Loss with Age:
- Aging leads to a natural loss of muscle mass.
- Inactivity exacerbates this issue, slowing down the body's calorie utilization and making weight management challenging.
-
Role of Estrogen and Genetics:
- Estrogen levels affect fat distribution, possibly contributing to increased belly fat in women post-menopause.
- Genetics play a role in an individual's propensity for obesity and fat storage.
-
Types of Belly Fat:
- Subcutaneous fat is the layer below the skin, while visceral fat accumulates deep within the abdomen around organs.
- Visceral fat is strongly linked to various health risks, including high blood pressure, heart disease, and diabetes.
-
Health Risks Associated with Belly Fat:
- Regardless of overall weight, a high amount of belly fat increases the risk of serious health issues such as high blood pressure, sleep apnea, diabetes, and certain cancers.
-
Measuring Belly Fat:
- A waist measurement of more than 35 inches for women indicates an unhealthy amount of belly fat.
-
Strategies to Reduce Belly Fat:
- A combination of a healthy diet and exercise can help reduce visceral fat.
- Dietary tips include focusing on plant-based foods, choosing lean proteins, and limiting processed meats.
- Regular physical activity, including aerobic and strength training exercises, is recommended.
-
Importance of Slow and Steady Weight Loss:
- Losing belly fat requires effort, patience, and a gradual approach.
- Consultation with a healthcare provider is recommended for personalized guidance.
The provided article offers valuable insights into understanding, preventing, and addressing belly fat in women through a holistic approach encompassing lifestyle, nutrition, and exercise. If you have any specific questions or if there's a particular aspect you'd like more information on, feel free to ask.
