
If you ask a woman in her 40s or 50s what her biggest complaint or challenge is, chances are abdominal fat gain will be one of the top 3. While a part of this distress is related to self image and confidence, the other notable association with abdominal fat gain, is the relationship to metabolic disorders, cardiovascular disease, gut health, immune health, mental health and more.
So addressing abdominal fat gain is very valid. It’s in addressing the underlying physiological changes that can naturally result in the side benefit of abdominal fat loss or maintenance.
Underlying physiological reasons for abdominal fat gain:
Changes in hormonal balance, specifically declining estrogen. Estrogen has a direct influence on fat distribution in a woman’s body. When our hormones are balanced, excess fat gets stored in our hips and thighs (gynoid fat distribution). As estrogen levels decline, fat distribution shifts to the abdomen, known as android fat distribution. A natural change in a woman’s life progression.
HPA Axis dysregulation (our stress response). Our main stress hormone cortisol plays a
significant role in every body system. Of considerable mention is the role it plays in digestion and supporting estrogen produced in the adrenals. This is important because as we naturally have declining estrogen from the ovaries, our body’s then rely on estrogen released in the adrenals for balanced body functioning. Elevated cortisol however, can inhibit the release of this adrenal estrogen, thus adding to the body’s response of depositing excess fat to the abdomen. Sustained elevated cortisol also impedes digestion.
Insulin sensitivity. For some women declining estrogen levels coincide with reduced insulin sensitivity; meaning their bodies have a reduced capacity to convert energy from food to usable energy; rather, it gets stored as abdominal fat.
Thyroid dysregulation. For some women there is a corresponding issue with thyroid regulation. The HPT (Hypothalamic-Pituitary-Thyroid) axis is connected to the HPA (Hypothalamic-Pituitary-Adrenal) axis and the HPG (Hypothalamic-Pituitary-Gonadal) axis. Our thyroid plays a significant role in metabolism regulation. If our thyroid function is low, it can impact overall energy and weight gain. Having blood levels checked can help rule out possible hormonal reasons for the weight gain.
What can you do to prevent or minimize abdominal weight gain?
Balanced exercise program. Weight or resistance training to build and maintain muscle mass is beneficial on many levels. Cardio activities and yoga type classes are also important. Our bodies were designed to move. So daily movement in some capacity is ideal. This is the second E in my QUEEN method.
Balance blood sugar with a healthy diet. Limit blood sugar spikes (from foods/beverages with simple sugars) and eat a low glycemic diet, filled with healthy fats, clean proteins, fibre and complex carbohydrates. Intermittent fasting has been shown to be beneficial for some women. I personally try to avoid diet titles; and would rather speak to the nutrient values in food. For example eating as low carb as possible vs ketogenic diet. Generalized diet styles (eg. keto, mediterranean, paleo) are good to consider, but remember to individualize to you. This is the U and the first E in my QUEEN Method.
Balance and focus on a resilient stress response (HPA regulation). Probably the most important piece of the puzzle in perimenopause and menopause is quieting the noise around us and navigating and neutralizing stress. This is the Q and the N in my QUEEN Method.

Anna Olchowecki is a Registered Nurse Case Manager turned Women's Health Coach with over 20 years of experience.
She helps women in their 40s & 50s who are feeling frustrated by the weight gain, brain fog and hot flashes associated with perimenopause/menopause learn to work with their changing hormones so they can thrive in their roles as mothers, caregivers and working professionals while also feeling completely free to step into living the life they crave and deserve.
She serves women locally in Guelph, Fergus, Elora, Kitchener, Waterloo, Cambridge AND virtually worldwide.
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