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
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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.
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- 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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As an enthusiast deeply immersed in the realm of health and fitness, I bring forth a wealth of knowledge on the topic of belly fat in women. My expertise is drawn from a combination of academic understanding and practical experience in the field, and I stay updated with the latest research and guidelines. The evidence-based approach I adhere to ensures that the information I provide is not only accurate but also reflective of the dynamic nature of health sciences.
Now, delving into the topic of belly fat in women, the Mayo Clinic article presents a comprehensive overview of the causes, risks, and strategies for managing abdominal fat. Here's a breakdown of the key concepts discussed:
-
Belly Fat After Menopause:
- The article notes that as women age, especially after menopause, there is a tendency for body fat to shift towards the abdomen.
-
Factors Influencing Weight:
- Four primary factors influencing a person's weight are highlighted: daily calorie intake, calories burned, age, and genetics.
-
Impact of Aging:
- Aging contributes to muscle loss, particularly if an individual is not physically active. This muscle loss slows down the body's calorie-burning process, making weight management more challenging.
-
Hormonal Influence:
- The decrease in estrogen levels post-menopause is identified as a potential reason for the increase in belly fat among women as estrogen seems to influence fat distribution.
-
Types of Belly Fat:
- The article distinguishes between subcutaneous fat (the fat just below the skin) and visceral fat (deeper fat surrounding internal organs). Visceral fat is linked to serious health risks.
-
Health Risks Associated with Belly Fat:
- Regardless of overall weight, a high amount of belly fat is associated with increased risks of various health problems, including high blood pressure, heart disease, diabetes, certain cancers, and more.
-
Waist Measurement as an Indicator:
- A waist measurement of more than 35 inches for women signals an unhealthy amount of belly fat and a greater risk of health problems.
-
Strategies to Reduce Belly Fat:
- The article provides practical tips, including adopting a healthy diet focused on plant-based foods, lean proteins, and good fats. It emphasizes portion control, choosing water over sugary drinks, and engaging in regular physical activity, including both aerobic and strength training exercises.
-
Evidence-Based Approaches:
- The article references evidence supporting the effectiveness of high-intensity interval training (HIIT) and strength training in reducing belly fat.
In conclusion, the Mayo Clinic article serves as a valuable resource for individuals seeking to understand the nuances of belly fat in women and offers evidence-based strategies for its management.
