Gemma Calvert speaks to personal trainer and life coach Kate Rowe-Ham about why midlife women often can’t shift stubborn belly fat, and the workout that can help!
IT’S ONE OF THE NUMBER ONE worries for women in midlife alongside joint aches and pains: “meno-belly” – aka stubborn weight that accumulates around the midsection during perimenopause. ‘It’s caused by a multitude of factors, specifically hormonal changes. Oestrogen and progesterone levels decrease rapidly during menopause, which leads to redistribution of body fat, particularly to the abdominal area,’ says Kate.
‘Pre-menopause, oestrogen lowers insulin – the “fat-storing” hormone that tells the body to store excess sugar in fat cells. As oestrogen depletes, more insulin is created, which converts sugar and starchy carbs into weight around the middle,’ says Kate. ‘Also, fat cells produce a little oestrogen, which the body wants to cling on to.’
Other factors contribute, including stress, which triggers the release of cortisol, a hormone that increases insulin resistance and lowers oestrogen levels. What’s more, the overall imbalance of female hormones exacerbates perimenopause symptoms such as mood swings, night sweats and sleep issues, which can lead to self-medication through comfort eating and alcohol.
While menopausal weight gain can leave many women unhappy with their physical appearance, there are serious health concerns linked to carrying excess belly fat. A high waist measurement is connected to an increased risk of type 2 diabetes, heart disease and osteoporosis, plus some cancers in women, and your chance of developing such chronic conditions is greater when your metabolism slows down.
‘It’s important to keep active throughout your menopause transition to combat the symptoms,’ advises Kate, noting the challenge of maintaining a stable, healthy weight after age 35 as muscle mass ‘declines at a rate of five per cent a year’, which means your body needs fewer calories to function. It’s why she urges women to initiate good health habits long before the menopause hits.
‘A woman’s 30s are the best time to make lifestyle changes to prepare for what will happen to their bodies in midlife. Learning to nourish yourself and reframe movement is key to avoiding many of the bigger health pitfalls,’ says Kate.
MAKE TIME TO MOVE
And Kate, 46, says weight training is key to controlling menopause weight gain. ‘While high-impact cardio, such as running, uses up fat and oxygen, it leads
