Understanding hormonal weight gain | especially why fat always ends up on the belly!

Most women complain they have gained weight with age, I know it is a regular topic with my girlfriends, and my own struggle with hormonal imbalances have resulted in slow weight gain, my fat distribution is certainly different and the hormonal belly fat is real.  But why, why do the hormonal changes of perimenopause and menopause mean that the weight gain and fat cells end up on the belly?  Weight gain doesn't have to be inevitable, the earlier we make lifestyle changes and introduce new habits the better, in fact new research suggests that making changes early in the perimenopause years (around age 45 on average) can play a significant role in helping us maintain a healthy weight.

The best way to take control of extra weight and look after our overall health is to make sure we have a healthy diet, incorporate regular physical activity, get enough sleep and manage our stress levels.  But understanding why we gain weight at this time in our lives can be reassuring and helps to give us the motivation to make the changes needed!
​
This blog post contains affiliate links.
​In April 2025 Lumen are offering 50% off sitewide and an additional 10% off using my code FIFTYFF at checkout.

Understanding hormonal weight gain - strength training is key to managing our metabolism

Above: I'm wearing Amazing Jane Activewear with Skechers trainers.

What causes menopause weight gain?

A combination of things including ageing, lifestyle and genetics ... but reduced levels of oestrogen during perimenopause and postmenopause can result in fat being stored around your waist rather than hips and thighs.  There are a complex set of circumstances with no one solution and it is why attention to overall health is important.  

Belly fat acts a bit like another body organ and it has the ability to make hormones in the fatty tissues so as our oestrogen levels naturally decline, so our body tries to hold onto the fat especially around the middle,  it knows it needs all the oestrogen it can get!  The problem is that lower oestrogen makes us feel rubbish, so we are more likely to make poor diet choices and not feel like exercising, putting us in a perpetual cycle of bad habits that are difficult to break.

We know what we need to do but find it hard to motivate ourselves to do it!

Muscle mass reduces as we age and fat increases

Muscle mass reduces as we age and fat increases, losing muscle mass slows down the rate at which the body uses calories - this is what is know as metabolism and if you continue to eat as you did in your 20s, 30s and early 40s but don't increase physical activity then that weight gain will happen, unless you are one of the lucky few of course!  ​

Stress management is important

Don't underestimate the role of stress management and getting enough sleep too, our perimenopause years often coincide with increased stress from work pressures, family life, teenage children, and older parents.  We are juggling a lot, often there is a lack of sleep, we get overtired, overwhelmed and find it easier to open a bottle of wine or snack on the chocolates and finding time to fit in exercise justs increases the feelings of chronic stress.

Hormonal changes and metabolism

Hormonal changes have a big impact on our metabolism but we can address the symptoms and improve the quality of our life by introducing metabolic flexibility and taking care of ourselves.  Small, simple and effective changes build up over time to have a big impact.

Lifestyle habits are essential, prioritise sleep, exercise regularly, practice mindfulness, manage body weight, and eat a balanced diet.  Get regular health checks to monitor high blood pressure, keep an eye on body fat, ask for a blood test to check cholesterol, thyroid hormones and insulin resistance.  

Prioritising sleep - is essential in helping us regulate hormones especially those that impact hunger and appetite, the more tired we are the poorer choices we make around food, poor sleep lowers metabolism so good sleep can really support weight loss efforts.
​
Strength training and regular exercise - I am a big fan of strength training, either body weight or with a selection of free weights, it does not need to be complicated, the days of spending hours in the gym are long gone.  Snackable workouts are easy to incorporate into your day to day life, either by breaking down some of the main functional exercises into your routine (so squats when you clean your teeth, or press-ups while you wait for the kettle to boil) or completing a 20-30 minute workout session 2-3 times per week which includes some of the essential resistance exercises like squats and deadlifts.  Going for regular short walks, especially after a meal, can help balance blood sugar levels and support insulin resistance.

Calorie intake - when metabolism slows down during perimenopause, it is important to adjust calorie intake, try to eat a balanced diet that is low in ultra processed foods and monitor calories.  I prefer to eat intuitively, rather than specifically counting calories, I follow an 80/20 rule, I know that eating an entire packet of biscuits or a complete chocolate bar is not a good idea but that that a small piece of cake enjoyed over coffee with a friend is okay in moderation!  And eat plenty of lean proteins like eggs, good quality meat sources, as well as healthy fats like avocado and nuts.

Hormone replacement therapy or HRT - it is now much more accepted that HRT itself does not cause weight gain rather the declining hormone levels of menopause causes fat storage and too much visceral fat around our middle.  But many women report that they lose weight by being on HRT as they feel happier, more motivated and energy levels are improved and with a return to a pre-menopause metabolic state their excess weight diminishes. 

Get 10% off the Lumen using my code below!

Photos by Terry Joshi

Tracking metabolism

The Lumen metabolic device detects changes in metabolic fuel usage through CO2 signals in the breath and guides users towards a healthier routine, encouraging fat burn and improved metabolic flexibility.  New research conducted for Lumen found that the most common symptoms of menopause reflect poor mitochondrial health and poor metabolic flexibility.  Using Lumen provides an opportunity for women to track and measure their metabolism and improve their quality of life with lifestyle recommendations on nutrition, exercise, sleep and stress management, it can help with common symptoms of menopause such as:

Body composition issues.
Increased cortisol levels.
Decline in metabolic rate leading to weight gain.
Sleep disruption.
Energy and mood swings.
​
Metabolic flexibility is the ability of the human body to switch back and forth between fat and carbohydrates based on their availability.  The good news is that metabolism can be improved and the Lumen provides you with daily insights to understand how your diet impacts your body and provides educational guidelines on how to keep on track especially supporting weight management through the menopause transition.

In April 2025 Lumen are offering 50% off sitewide and an additional 10% off using my code FIFTYFF at checkout.

​ ​What you get with Lumen:

• Unlimited metabolic measurements so you can understand exactly what works for your body.  
• Tailored nutrition plans updated daily.
• Macro tracking and meal suggestions.
• Insights and recommendations for smarter habit formation.
• Metabolic coaching and support.
• Integrations with Apple Health, Google Fit, and Garmin.
• And coming soon, food logging with photo and voice recognition.

Did you miss my Lumen review?  Read more here!

​
​Disclaimer: If you purchase a Lumen using my discount code, then I will receive a small affiliate commission.

The Lumen app is full of daily motivation and educational content to support your weight loss journey.

Pin this post for later!