In her Substack article, “The Menopause Belly Is Real – And It’s Not About Willpower,” Dr. Mary Claire Haver breaks down the science behind why our bodies change during perimenopause and menopause – and, more importantly, what we can do about it.
“It’s not just aging. It’s not a lack of willpower. And yes, there is science behind that stubborn belly fat!”
Have you noticed that despite eating the same foods and exercising like you always have, your waistline seems to be expanding? You’re not imagining it, and it’s not your fault! And, we can’t out exercise or undereat our way out of perimenopause and menopuase. And if you’re still trying, please stop torturing yourself now! I should know since I tried until I learned the truth, and the fact that becase I was in perimenoause and suddenly insulin resistant, belly fat became a real thing as a result. And it is NOT about willpower, it’s biology. So give yourself a break and know that there is good news about what you can do to manage perimenpausal and menopausal stubborn belly fat.
In a recent Substack article titled, “The Menopause Belly Is Real – And It’s Not About Willpower,” for a deeper dive into the science and evidence-based menopause expert Dr. Mary Claire Haver explains why our bodies change during perimenopause and menopause, and, more importantly, what we can do about it.
As a women’s midlife health coach, this is a conversation I want more women to hear. Because understanding what’s happening inside your body is the first step toward taking control of your health.
Why Does Menopause Belly Happen?
As estrogen levels decline during perimenopause and menopause, our bodies begin storing more fat around the abdomen rather than the hips and thighs.
But here’s what many women don’t realize: You can experience significant changes in body composition even when the number on the scale doesn’t change!
There are two types of belly fat:
- Subcutaneous fat: The softer fat (think pinchable fat) just beneath your skin.
- Visceral fat: The deeper fat surrounding your internal organs, which is associated with increased inflammation, insulin resistance, heart disease, and type 2 diabetes.
This is why menopause belly isn’t simply about appearance. It’s about your long-term metabolic health.
5 Science-Backed Strategies That Can Help
The good news? We have evidence-based lifestyle strategies to support healthier body composition (and mental fitness) during midlife.
1. Strength Training Is Essential – This is a Non-negotiable
Muscle naturally declines with age, and perimenopause & menopause-related changes can accelerate shifts in body composition. Prioritize resistance training 2–3 times weekly to build muscle, support metabolism, and reduce abdominal fat.
2. Prioritize Protein
Protein helps preserve and build muscle. Dr. Haver recommends approximately 1.2–1.6 grams per kilogram of body weight daily, distributed throughout your meals. I like to recommend starting your day with protein (my favorite habit-stacking hack is to add protein powder to my morning coffee).
3. Eat More Fiber-Rich Foods
Vegetables, fruits, beans, whole grains, nuts, and seeds support gut health, blood sugar regulation, and fullness. Dr. Haver encourages a plant-forward approach, with a goal of 35–40 grams of fiber daily, increased gradually as tolerated. I tell my clients to experiment and have fun with adding these fiber-rich foods into your meals.
4. Protect Your Sleep and Manage Stress
Poor sleep can disrupt appetite regulation, while chronic stress can make healthy routines more challenging. Recovery, quality sleep, and stress management deserve just as much attention as nutrition and exercise. I help my clients learn how to make sleep their superpower!
5. Have a Conversation About Hormone Therapy
Menopausal hormone therapy may help some women with symptoms such as disrupted sleep (gamechanger for me!) and may modestly influence abdominal fat distribution. It’s not a weight-loss treatment (GLP-1’s have shown to work well with HRT for weight loss/management and overall symptom management), but discussing your individual risks and benefits with a menopause-informed healthcare provider (typically not your PCP) is worthwhile. You should at least know what your options are.
My Takeaway as a Midlife Women’s Health Coach
We need to stop telling women to simply eat less and exercise more without acknowledging the biological changes happening during menopause.
Your body is changing. Your approach to caring for it should evolve, too.
This is exactly why I believe in personalized, sustainable lifestyle strategies, not restrictive diets, endless cardio, or quick fixes.
At Inspired by Living Well, I help women connect the dots between their hormones, nutrition, strength, sleep, stress, and overall well-being so they can feel stronger, healthier, and more confident through midlife. There is no one size fits all approach, so a personalized approach is important.
I encourage you to read Dr. Mary Claire Haver’s full Substack article, “The Menopause Belly Is Real – And It’s Not About Willpower,” for a deeper dive into the science and evidence-based strategies for a deeper understanding of the science and practical solutions.
And if you’re ready to create a personalized plan that works with your changing body, I’d love to help.
Let’s navigate midlife with knowledge, strength, and confidence, one healthy habit at a time.
Empowering Lives, One Woman at a Time™