We all know women generally experience gradually weight gain around the belly after 40. We know it has to do with midlife. But do we know what exactly happens in our bodies? Learn about hormone shifts and biology, and more importantly, which lifestyle changes to implement to have a healthy waistline.
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Many women have noticed their waistlines increasing after the age of 40 even if they eat well and stay active. It’s well-known that belly fat becomes stubborn in midlife, and the reasons have to do with biology, hormones and maybe lifestyle changes. However, understanding why it happens can make it easier to manage.
Hormonal changes shift fat storage
During perimenopause and menopause, oestrogen declines significantly. This hormone helps regulate fat distribution – fat is usually stored around the hips and thighs. As levels drop, fat is more likely to accumulate around the abdomen.
Studies show that this hormonal change also affects how the body uses energy, so abdominal fat is more common even if you don’t gain weight anywhere else.
Your metabolism slows down
Sarcopenia, which is age-related muscle loss is a key player. Muscle burns more calories than fat. And as muscle loss decreases, the resting metabolic rate also drops.
This gradual slowdown causes the body to need fewer calories than before, although people often continue to eat the same amount.
Stress and sleep
Chronic stress can raise cortisol, a hormone linked with abdomen fat storage. Furthermore, menopause often brings sleep disturbances, which further disrupts hunger hormones and increase cravings.
Research shows that sleep deprivation is linked to increased belly fat, regardless of diet. So sleep plays a major role.
What you can do to reduce belly fat after 40
Strength training
This will help rebuild muscle, boosting metabolism and improving body composition.
Increase protein
Protein is good for maintaining muscle and keeps you fuller for longer, so you won’t overeat.
Manage stress
Even gentle movement like walking, yoga or mindfulness can lower cortisol levels and support fat loss.
Improve sleep
Aim for 7 to 9 hours of sleep to regulate hormones that influence weight.
Stay consistent, not extreme
Avoid crash dieting – it can worsen muscle loss. Create sustainable habits with a long-term aim in mind.
The bottom line
Dealing with belly fat after 40 is frustrating but not impossible to manage. It’s also not about will power. Adjust your exercise, nutrition and prioritise sleep and stress management, and you can maintain a healthy waistline well into midlife.
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