As we age, our bodies change in ways that can feel frustrating and sometimes confusing. One of the most common struggles women face, is the increase in belly fat. Many believe menopause is solely to blame, but the reality is that belly fat naturally increases with age due to hormonal shifts, changes in metabolism, and lifestyle factors. If you look around you will notice that men experience the same increase in belly fat as they enter middle age.

However, not all belly fat is the same. The way your body stores fat can reveal a lot about what is happening internally. Understanding the type of belly fat you have can help you address the root cause, rather than just focusing on losing weight. Here’s a breakdown of the four most common types of belly fat, what causes them, and what you can do to reduce them.

ALCOHOL BELLY

Signs:

• Bloating and excess fat around the midsection
• Puffiness or inflammation

Causes:

• Frequent alcohol consumption
• Poor liver detoxification
• High sugar intake

How to Fix It:

Reducing alcohol intake is the first step in addressing an alcohol belly. Consuming alcohol regularly puts a strain on the liver, making it harder for the body to burn fat efficiently. Supporting liver detoxification by eating more leafy greens and cruciferous vegetables such as broccoli, Brussels sprouts, and kale can help. Staying well-hydrated also plays a critical role in flushing out toxins and improving metabolism.

*A side note here, studies have shown that alcohol consumption has been linked to increased risk of breast cancer in menopausal women.

HORMONAL BELLY

Signs:

• Lower belly pouch that does not respond to diet and exercise
• Stubborn fat that feels impossible to lose

Causes:

• Oestrogen dominance, which is common in perimenopause and menopause
• Insulin resistance, which leads to blood sugar fluctuations and fat storage

How to Fix It:

Balancing blood sugar levels is essential when dealing with a hormonal belly. This can be done by prioritising protein, healthy fats, and fibre in every meal. Strength training three to four times per week helps regulate insulin sensitivity and improves metabolic function. Supporting liver detoxification with cruciferous vegetables and omega-3-rich foods such as salmon, flaxseeds, and walnuts can also aid in balancing hormone levels. Reducing processed carbs and sugars is another key factor in managing hormonal fat storage.

STRESSED BELLY

Signs:

• Fat accumulation mainly in the upper abdomen, under the breasts
• Bloating and a feeling of puffiness
• Tightness or tension around the diaphragm

Causes:

• Chronically elevated cortisol levels due to stress
• Poor sleep quality
• Gut imbalances and inflammation

How to Fix It:

Managing stress is one of the most effective ways to reduce a stressed belly. Deep breathing, walking, and meditation can help lower cortisol levels. Reducing caffeine intake, especially after 12pm lunchtime, can improve sleep quality, which in turn helps with fat loss and overall well-being. Whole, unprocessed foods should be the focus of your diet to support gut health and reduce inflammation. Foods rich in magnesium, such as almonds, spinach, and dark chocolate, can also help regulate cortisol and support relaxation.

MUMMY BELLY (POSTPARTUM BELLY)

Signs:

• Soft lower belly that feels loose or saggy
• Bulging in the lower abdomen

Causes:

• Weakened core and pelvic floor muscles from pregnancy
• Diastasis recti, which is the separation of the abdominal muscles

How to Fix It:

The most effective way to address postpartum belly fat is to focus on core rehabilitation exercises rather than traditional crunches or sit-ups, which can make diastasis recti worse. Engaging in deep core strengthening movements such as pelvic tilts, bridges, and bird dogs can help rebuild core strength. Strength training is also beneficial for restoring muscle tone and supporting proper posture. Paying attention to postural alignment throughout the day can help reduce pressure on the lower back and abdomen.

Final Thoughts

If you have noticed changes in your belly fat and struggle to lose it, understanding what is causing it can help you take the right approach. It is not just about cutting calories or increasing cardio. Instead, the focus should be on balancing hormones, reducing stress, and making long-term, sustainable nutrition and lifestyle choices.

Extreme dieting and excessive exercise will not fix the problem, and in many cases, they can make things worse. Instead, small, consistent changes can lead to long-lasting results. Paying attention to your body’s signals and addressing the underlying causes will not only help with belly fat but also improve overall health and well-being.

By focusing on proper nutrition, strength training, stress management, and quality sleep, you can create the best conditions for your body to function optimally. The key is making adjustments that support your unique needs rather than following a one-size-fits-all approach.

If you are unsure where to start, working with a coach can help guide you through the process, ensuring you make the best choices for your body and lifestyle.

I have 2 face-to-face coaching spots available, and 5 online coaching spots available if you would like help finding the right process for you. Simply shoot me an at [email protected] if you would like more information.

• Coach Terri