What Causes Belly Fat in Females: 7 Ways To Reduce It

If you are a woman over 50 suffering from persistent belly fat, you are not alone. The causes belly fat in females over 50 can be multifaceted and interrelated, including hormonal changes, metabolic changes, and lifestyle characteristics, making all weight management more difficult. Understanding what causes belly fat in females is the first step to regaining and maintaining your health and confidence.

The fact is, belly fat is not just about how you look, but also about your health. A high amount of excess abdominal fat will increase your chance of heart disease, diabetes, and liver-related issues. The good news is that if you make the effort using targeted exercise, nutrition, and lifestyle changes, you can lower belly fat and enhance your metabolism, even after you have gone through menopause.

This is not another quick-fix guide that will promise unattainable results. However, we will provide science-based methods that will work specifically for women over 50, while addressing the physiologic hurdles that your body now faces.

Causes Belly Fat in Females Over 50

1- Hormonal Changes

The primary causes of belly fat in females over the age of 50 are hormonally related to the changes that occur during menopause. When you are no longer producing estrogen, your body starts to shift fat storage from the hips and thighs towards your abdominal cavity. Increased levels of androgens likely add to this central fat accumulation.

Estrogen is the fat distribution manager in your body. When the levels decline, your manager basically takes off on vacation, allowing fat to accumulate wherever it sees fit, in this case, unfortunately, in the midsection, according to research on PubMed Central  addressing the relationship issues of weight regulation between menopause and obesity.

2- Metabolism Slowing Down

Another significant contributor towards what causes belly fat in females is the natural slowdown in metabolic rate that occurs with age. After age 30, your basal metabolic rate drops about 1-2% a decade, and then more drastically after menopause.

The metabolic slowdown occurs as you naturally lose muscle mass as you age. Muscle mass burns more calories than fat mass, even at rest, so less muscle mass means ultimately fewer calories being burned throughout the day. The process of menopausal obesity is well documented in the scientific literature. Read this article about how to Improve Metabolic Rate After 50

3- Insulin Resistance

As we age, for many, our cells become less sensitive to insulin (a hormone that regulates blood sugar). This insulin resistance is a very important part of what causes belly fat for females over age 50. When our cells cannot use glucose for energy, our bodies will be more likely to store fat…usually in the abdominal area.

4- Lifestyle Changes

Being inactive, emotional eating, and increased caloric intake without increases in activity all contribute to abdominal weight gain. Stress eating is often more common during this life stage for women and can include work stressors, caring for elderly parents and dealing with the empty nest syndrome.

5- Secondary Causes: The Often-Overlooked Factors

Underneath the symptoms of belly fat in females, thyroid problems, medications (corticosteroids or anti-depressants), and prolonged stress, which causes increased cortisol, need to be identified. If you are following a healthy lifestyle and are struggling to lose belly fat, these are things worth discussing with your healthcare team.

Belly Fat and Metabolism in Females

When attempting to identify the causes of belly fat in females, the relationship between the causes and metabolic changes is critical for effective treatment. Women store fat differently than men naturally, due to hormonal factors, but during menopause, their fat storage patterns and amounts change drastically.

Prior to menopause, women primarily store fat away in their hips, thighs, and buttocks, producing a recognized “pear shape.” After menopause, our storage locations shift to the abdomen, creating a more “apple shape.” In terms of general health, belly fat and more specifically visceral fat (the fat surrounding your organs) is metabolically active and releases inflammatory substances to increase disease risk.

For females, the natural decrease in lean muscle mass after the age of 50 adds to the problem. Research on lipid metabolism in females indicates that hormone changes can modify fat distribution and metabolism. The age-related increase in visceral fat and decrease in lean muscle mass is a very natural process, but the good news is that it can be managed with appropriate interventions.

7 Ways to Lose Belly Fat for Women Over 50

1- Exercise and Liver Function

The liver is very relevant to metabolism and fat burning. When fatty liver disease or poor liver function causes belly fat in females, targeted exercises should be done with intensity. Aerobic exercise and resistance exercise both vastly increase liver function while decreasing belly fat and insulin resistance.

Here is the best part! You never had to spend money on gym equipment. Just brisk walking, cycling, high-intensity interval training (HIIT), and home-based strength work will work, as studies on the effects of exercise on fatty liver disease consistently show significant reductions in liver enzymes along with abdominal fat.

To get started, aim for 20-30 minutes of moderate exercise most days of the week. Even chair-type exercise or gentle stretches of yoga can start to improve liver function and metabolism.

2- Nutrition and Portion Control

Another important consideration is nutrition and portion sizes, esp. if we consider slower metabolism among the causes of belly fat in females over 50. Focus on plant-based foods, mainly vegetables, fruits, and grains, and at every meal, eat lean protein to maintain muscle mass.

Avoid sugary drinks for now. The calories are empty, and they directly contribute to belly fat. Replace them altogether with water, herbal tea, or soda water and lemon. Be moderate with healthy fats and consider portion sizes; however, many diet studies looking at the effect on abdominal fat have reported significant reductions in belly fat with diet alone!

3- Stress Reduction and Sleep Hygiene

Also don’t forget stress factors and sleep hygiene. Chronic stress can be an important factor in what causes belly fat in females after age 50. When we are stressed, our body produces cortisol (which encourages belly fat storage). So whatever works best for you after the pandemic, at least consider prioritizing mindfulness with meditation, breathing techniques, or whatever will better assist you.

Then consider the importance of quality sleep. Poor sleep habits can disrupt hormones responsible for hunger and satiety, potentially leading to increased cravings and weight gain. Strive for quality sleep every night, aiming for 7-9 hours, and establish a nightly routine where going to bed is a priority.

4- Consistent Movement: Steps and Activity

Another possible consideration is pleasant and consistent movement. The easiest way to combat possible causes belly fat in females is through daily, consistent movement. Studies have indicated that postmenopausal women should strive for at least 12,500 steps of movement each day to maximize health benefits.

You weren’t expected to become a marathon runner or anything instantly! Start with your baseline and increase your daily steps gradually. If you are driving to the store, park at the back of the parking lot. If you have a choice, use stairs rather than elevators. How many meetings do you have that could be done walking, rather than sitting in a chair? A growing body of research around postmenopausal women and obesity consistently shows significant health improvements if we simply take more daily steps.

5- Exercise for Belly Fat at Home

At-home workouts are perfect for busy women over 50.  You still want to look for exercises that would focus on the core while building complete body strength. Planks, modified crunches, resistance band exercises, and other body-weight activities will all be beneficial to your overall strength.

The point that I would emphasize regarding exercise is that it is consistency over intensity, which means that regular moderate exercise is more valuable than the occasional high-intensity exercise that you cannot sustain.

6- Strength Training for Muscle Retention

Since muscle retention is one of the causes belly fat in females, who experience increasing metabolic slowdown, strength training is important. You do not necessarily need dumbbells. Resistance bands, light dumbbells, or just using your own body weight can work.

Compound movements that work a variety of muscles, such as squats, lunges, modified push-ups, and planks, are what you should focus on. Aim to do strength training 2-3 times a week.

7- Hydration and Metabolic Support

Water is critical to everything in metabolism. If you are hungry, sometimes you are just thirsty. Drinking water before meals can help you control your portion size. Water during the day can help your liver metabolise fat.

Exercise for Belly Fat at Home

You can create a good home exercise program without spending tons of money on equipment and without having a ton of space! Simple, inexpensive programs can be highly effective in addressing the causes of belly fat in women over 50.

You can start with simple movements: walking (the walking can be indoors too), chair squats, wall push-ups, dancing (gently), or stretching. The point of these movements is to get concentration excited and increase metabolism and burn fat while helping you maintain muscle mass – without overwhelming your body.

This is the beauty of home exercises, you can exercise while seated on your couch, watching TV, or listening to music, and do NOT have to be perfect, just be consistent.

The Best Five Recommended Products

1- Transparent Labs Recomp

A scientifically formulated fat burner to promote overall belly fat loss. This product offers a balance of natural ingredients that support metabolism without overstimulating.

2- Jacked Factory Burn-XT

This product provides thermogenic support to augment your biological fat-burning processes. While this product is good for men, it is particularly useful for women who are dealing with a slow metabolism.

3- Women’s Best Burner Capsules

This product contains choline and green tea extract which has been developed to help with metabolism and targeting abdominal fat specific to women.

4- Legion Phoenix

This product is a non-stimulant fat burner. It’s suitable for women who are sensitive to caffeine or stimulants but want metabolism support.

5- Orlistat (Alli)

This product is an FDA and OTC fat loss aid that provided some clinical support for females who need some additional help managing their weight.

Consider speaking with your healthcare provider before starting any kind of supplementation plan.

It is possible: get Started Today

Now that you are better informed by understanding what causes belly fat in females over 50, it is time to act on your learning. You don’t want to just learn! Now you need to take action! Start small by taking 1 step that is sustainable. Choose 1 thing from this article, and commit to that one thing for the next week!

Just to repeat myself from above, don’t think you are just losing belly fat! You are improving your long-term health, energy levels and confidence as a whole. Imagine as you take every step forward, choose every healthy meal and get quality sleep, you’re getting closer to your end goal!

Please feel free to share this article with other women in your life who would also gain from reading about these strategies. If we support each other, we can all thrive after 50. Share it on Facebook, share it with your women’s groups or email it to a friend who is experiencing similar challenges.