English text:
Research tells us that the number one reason for increased belly fat is a decrease in physical activity, but for women in the menopause transition, there are almost always other factors at play, including hormonal changes, stress levels, dysfunctional sleep patterns and some medications.
Persian translation:
Research shows that the most important reason for increased belly fat is a decrease in physical activity. is But in menopausal women, other factors also play a role, such as hormonal changes, stress, sleep disorders, and the use of certain medications.

1. Estrogen reduction and change in insulin sensitivity

When we approach menopause, the level of estrogen hormone gradually decreases. Estrogen is one of the hormones that has a great influence on how fat is stored in the body. When this hormone decreases, the fats move to the abdomen instead of being stored more in the thighs and hips.

This pattern change is completely natural, but it can make the appearance of the stomach more prominent and make us feel that our body shape has changed compared to the past. During menopause, hormonal changes can be accompanied by an increase in visceral fat as well as metabolic changes (including insulin resistance), especially around the abdomen.

Finally, the combination of decreased estrogen and impaired insulin behavior leads to the accumulation of abdominal fat faster even if we do not eat much.

2. Loss of muscle mass and decrease in metabolic rate

As we get older, our muscles naturally weaken and it is called sarcopenia. This process accelerates during menopause, because estrogen plays an important role in maintaining muscles. When muscle is reduced, the body's basal metabolism is also reduced; It means that the body consumes fewer calories even when resting.

This issue makes weight gain easier and abdominal fat appears faster. Losing muscle does not only affect the appearance; It also affects the functioning of the body. The body produces less energy, gets tired faster, and even the exercises we used to do easily may become more difficult.

This decrease in muscle mass, along with aging, makes the body more inclined to store fat. And naturally, the stomach is the first place that shows itself.

3. Increased cortisol

One of the menopause side effects is the rise of cortisol hormone. Cortisol is the stress hormone that rises in the body when you are worried, sleepless or anxious. During menopause, fluctuating hormones cause cortisol to rise more easily and cause stress. Cortisol causes fat to go directly to the abdomen and make that area look denser and harder. On the other hand, cortisol increases the desire to eat sweet and fatty foods.

Therefore, the appetite increases and the body stores this extra energy more in the stomach. Irregular sleep, job stress, family pressures or even nighttime hot flushes can all keep cortisol high and intensify the process of belly enlargement.

4. Prediabetes and hypothyroidism

One of the consequences of decreased estrogen is an increased likelihood of prediabetes. It means that the body manages sugar harder and blood sugar remains higher than normal. These conditions cause more fat storage around the abdomen. If prediabetes is not managed, it can even turn into type 2 diabetes, and one of its most obvious symptoms is increased belly fat.

On the other hand, symptoms of hypothyroidism in women are more common with age. When the thyroid becomes underactive, the body burns fewer calories, has less energy, and gains weight much faster. In this case, belly fat not only accumulates more easily, but also has a puffy and hard state, and even with regular dieting, it disappears later.

5. Taking some drugs

Some medications that are used more often during menopause can affect weight and especially fat accumulation in the abdominal area. Anti-anxiety and anti-depressant drugs, some hormonal drugs, corticosteroids, and even some blood pressure drugs may increase appetite or decrease the body's metabolic rate.

These effects usually make the body store fat more easily and make the belly stand out sooner. Of course, this does not mean stopping the drugs arbitrarily, but you should monitor the changes in your body and consult a doctor in case of a rapid increase in abdominal fat. The doctor can adjust the dose or prescribe another drug that does not have such effects.

6. Menopausal changes and inactivity

Lack of movement is one of the most important factors of belly enlargement during this period. Many women suffer from symptoms such as hot flashes, insomnia, fatigue or joint pain, and their daily activities become less. When mobility decreases, the body stores more fat, and this fat usually accumulates in the abdominal area.

On the other hand, mental changes such as anxiety, sensitivity or mood swings can cause less interest in exercise. This decrease in activity accelerates the loss of muscles and slows down the metabolism. As a result, belly fat is easier to see and people feel that nothing they do will change much.

The cause of obesity in menopause	Effect on fat and abdominal shape
Estrogen reduction	Change of fat storage location from thighs and hips to abdomen area
Reduction of sensitivity Insulin	Harder conversion of sugar into energy and more of it stored as abdominal fat
Decreased body metabolism	Faster accumulation of fat in the abdomen even with the consumption of the same food as before
Decreased muscle mass (sarcopenia)	Reduced basic calorie burning and becoming more prominent Abdomen
Increasing age	The tendency of the body to store fat and the appearance of abdominal fat earlier
Increasing cortisol (stress hormone)	Dense and hard fat accumulation in the abdominal area
Stress, anxiety and insomnia	Cortisol staying high and intensifying enlargement Abdomen
More desire for sweet and fatty foods	Increasing excess energy storage in the form of abdominal fat
Pre-diabetes	Increasing fat storage around the abdomen and making it stand out
Thyroid dysfunction	Reducing calorie burning and accumulation of puffy and resistant fat in Abdomen
Usage of certain drugs	Increased appetite or decreased metabolism and prominent abdomen
Decreased physical activity	More storage of fat that usually accumulates in the abdomen.
Fatigue, joint pain and hot flashes	Decreased mobility and accelerated fat accumulation Abdominal
Mood and mental changes	Decreased desire to exercise and exacerbation of abdominal obesity

Methods for treating enlarged abdomen in menopause

In order to reduce belly fat during menopause, several methods should be carried out at the same time so that the body regains balance. The most important step is to improve nutrition; It means consuming more protein, vegetables, fiber and useful fats and reducing simple foods such as white bread and rice, sweets and sugary drinks so that insulin works better. Adding protein to every meal helps a lot in muscle maintenance and appetite control.

After feeding, it is the turn of resistance exercise; Exercises such as dumbbells, pilates, stretching, squats and lunges that help build muscle and increase metabolism. Besides these, daily brisk walking can reduce cortisol and speed up the fat burning process. Techniques such as meditation, yoga, deep breathing and adequate sleep also help reduce stress and regulate hormones and play an important role in shrinking the belly. To use menopause weight loss pill, be sure to take it with your doctor.

English text:
Cut down on sugars, consuming no more than 25 grams of added sugar per day. Increase your fiber intake to at least 25 grams or more per day. Eat more protein. Studies have shown that people who eat at least 1-1.5 g of protein for every kg of lean body mass have less belly fat than people who eat less. Increase your fiber intake to at least 25 grams per day. eat more protein; Research shows that people who consume 1 to 1.5 grams of protein per kilogram of lean body mass per day have less belly fat than people who eat less protein. noopener">thepauselife

Conclusion

Finally, the issue of menopause and belly size is a common phenomenon that is mainly caused by a decrease in estrogen levels and changes the distribution of fat from the thighs and hips to the abdomen. According to valid studies, this change is associated with increased risk of cardiovascular diseases, type 2 diabetes and metabolic syndrome. The first key point is the role of hormonal changes in central fat accumulation. Second, decreased metabolism and loss of muscle mass with age exacerbates this process. Third, regular physical activity (especially strength training) and a balanced diet can control these changes to a great extent. For the next step, consult with a gynecologist or endocrinologist so that a personal assessment (including measurement of waist circumference and metabolic risk) can be performed and a program including exercise and proper nutrition can be developed. This approach maintains long-term health.

Your doctor takes care of your health!