Belly Fat – It’s Not You, it’s Oestregon

If you’ve noticed your body changing during your 40s and beyond – particularly around your midsection – you’re not imagining things. One of the most common complaints during perimenopause is the stubborn arrival of belly fat that seems to appear overnight and refuses to budge, no matter how health-conscious you are.

So, what’s really going on?

1. Hormonal Shifts Drive Fat Redistribution

The primary culprit is oestrogen. As oestrogen levels begin to fluctuate and gradually decline during perimenopause, your body starts to store fat differently. In your reproductive years, fat tends to collect around the hips and thighs. But as oestrogen drops, fat distribution shifts towards the abdomen – commonly referred to as visceral fat.

This type of fat sits deeper around your organs and is more metabolically active, meaning it can increase inflammation and risk for conditions like type 2 diabetes and cardiovascular disease.

2. Slower Metabolism and Muscle Loss

Ageing naturally slows your metabolism, and with perimenopause often comes a gradual decrease in muscle mass – particularly if strength training isn’t part of your regular routine. Less muscle means your body burns fewer calories at rest, making it easier to gain fat even if your habits haven’t changed.

3. Cortisol and Chronic Stress

Many women in perimenopause report increased anxiety, disrupted sleep and emotional overwhelm – all of which are linked to rising cortisol levels. Cortisol, your primary stress hormone, has a direct connection to belly fat. When your body stays in a stressed state, it prioritises fat storage around the middle as a protective mechanism.

4. Insulin Resistance and Blood Sugar Swings

Hormonal shifts can also make your body more sensitive to refined carbs and sugar, increasing the risk of insulin resistance. This can lead to more fat being stored – especially around the belly—even if your diet hasn’t changed dramatically. You may also notice stronger cravings, less satisfaction from meals, and more frequent energy crashes.

So, What Can You Do?

While these changes are biologically normal, they don’t mean you’re powerless. Supporting your body through this transition requires a holistic approach:

• Prioritise strength training to rebuild muscle and boost metabolism
• Balance your blood sugar with whole foods, fibre, and protein-rich meals
• Support your nervous system through stress-reducing practices like reading, walking, yoga or mindfulness practices.
• Get quality sleep, which plays a crucial role in hormonal balance and weight regulation. If sleep is also an issue, certain supplements and really good wind down and sleep hygiene practices can support better sleep.
• Work with a coach or practitioner like me,  who understands perimenopause and can tailor strategies to your unique needs

As we age, it’s natural to store a little excess weight, and there’s no reason to become obsessed about it or be overly critical about it, especially as it is universally common and a symptom of changes you simply can’t control. The key is to be aware of why it’s happening so you don’t put too much pressure on yourself. Working out how you used to probably won’t do much. It’s about becoming educated on the perimenopausal body and what it needs, and shifting your approach to see results. The most important thing to remember is to respond to your bodily changes with self-compassion and targeted support.

Over the next three weeks, we’ll be exploring more of the key symptoms of perimenopause – sleep disturbances, anxiety, and hot flushes – and the biological and physiological reasons behind them. Stay tuned.

Ready for expert support?
Visit my Sage Coaching Page to learn more about my comprehensive online coaching program designed specifically to support perimenopausal and menopausal women.

You’ve got this – and you’re not alone.

Cass