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How Hormones Influence Belly Fat: What Every Woman Needs to Know
Not all fat is bad, but if you’ve noticed an increase around your midsection, it’s time to pay attention. Hormonal changes, especially during perimenopause and menopause, can affect body composition, and an increase in belly fat could signal deeper health concerns. Understanding the link between hormones and fat distribution is crucial for managing weight, improving metabolic health, and reducing disease risk.
The Difference Between Visceral and Subcutaneous Fat on belly and abdomen
Understanding the type of fat you’re gaining is essential:
- Subcutaneous fat sits just under the skin and makes up about 90% of total body fat in women. It provides insulation, protection, and contributes to natural curves.
- Visceral fat, on the other hand, is stored deep inside the abdomen around internal organs. It accounts for less than 10% of total body fat but poses the highest health risks. Excess visceral fat is linked to chronic inflammation, insulin resistance, and an increased risk of diabetes, cardiovascular disease, and other metabolic disorders.
The Role of Oestrogen in Fat Distribution
Oestrogen plays a significant role in determining where fat is stored in a woman’s body. During puberty, rising oestrogen levels encourage fat storage in the hips, thighs, and breasts, resulting in a healthy “pear-shaped” figure. However, as oestrogen levels decline during menopause, many women notice a shift in fat distribution, with more fat accumulating around the midsection, leading to an “apple shape.”
This shift isn’t just cosmetic. Low oestrogen levels contribute to metabolic changes, increased inflammation, and insulin resistance, all of which make it easier to gain belly fat and harder to lose it.
How to Reduce Belly Fat and Support Hormonal Balance
While some changes in body composition are natural, there are effective ways to reduce visceral fat and support hormonal balance for long-term health.
1. Prioritise Regular Movement & Exercise
Incorporate strength training, cardiovascular activities, and low-impact exercises like yoga and Pilates to support metabolism and maintain muscle mass.
2. Get Quality Sleep
Poor sleep disrupts hormone regulation and increases cravings for sugary and processed foods. Aim for 7-9 hours of restful sleep each night.
3. Consider Gentle Intermittent Fasting
Time-restricted eating can help regulate insulin levels and promote fat metabolism, but it’s important to find a method with personalised Nutrition that suits your body and lifestyle.
4. Support Hormonal Health
Balance hormones naturally through proper nutritional advice, counselling and psychotherapy for stress management, and targeted supplements when necessary. Consulting with a registered nutritionist can provide personalised guidance.
5. Adopt a Whole-Food Diet
Focus on nutrient-dense, anti-inflammatory foods like lean proteins, healthy fats, fibre-rich vegetables, and whole grains. Avoid excessive processed foods, sugars, and refined carbohydrates.
6. Manage Stress Effectively
Chronic stress leads to elevated cortisol levels, which can promote fat storage in the abdominal area. Practices like meditation, deep breathing, and gentle movement can help reduce stress, with Counselling and Psychotherapy to help manage stress
7. Reduce Alcohol Intake
Alcohol affects metabolism, disrupts sleep, and contributes to belly fat accumulation. Moderation is key to maintaining a healthy weight.
How Claire Russell Registered Nutritionist Can Help
If you’re struggling to Reduce Belly Fat, and need Support with Hormonal Balance, help with belly fat, hormonal imbalances, or metabolic health, working with a Registered Nutritionist and Hormonal Health Nutritionist can make all the difference. At Claire Russell Therapy, I provide experienced guidance tailored to your individual needs, including:
✅ Personalised Nutrition Plans and guidance– Support optimal metabolism and hormonal balance with a whole-food, anti-inflammatory diet.
✅ Hormonal Health Assessments – Identify underlying imbalances affecting weight gain and wellbeing.
✅ Menopause & Perimenopause Support – Natural solutions for managing weight, energy levels, and overall health.
✅ Lifestyle Coaching – Practical strategies for stress management, exercise, and better sleep.
✅ 1:1 Consultations – Individual guidance and advice tailored to your needs and lifestyle, and ongoing support for long-term success.
The Bottom Line
Belly fat isn’t just about appearance—it’s a reflection of overall health and hormonal balance. By understanding the connection between hormones, metabolism, and fat distribution, women can take proactive steps to maintain a healthy weight, reduce disease risk, and support long-term wellbeing.
If you’re struggling with weight gain, hormonal fluctuations, or metabolic health issues, expert guidance can help. Book a consultation with Claire Russell Registered Nutritionist Adare, Newcastle West Limerick, Youghal, Cork & Dungarven today and start your journey towards lasting health and balance.
Book Your Consultation Today
Visit: www.clairerusselltherapy.com
Email: clairerusselltherapy@gmail.com
Phone: 087 616 6638 087 716 8844
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