Why Belly Fat Becomes Stubborn After 40

Several biological shifts make it harder to lose fat — especially around the middle — as we age:

1. Declining Oestrogen

As oestrogen drops in perimenopause and menopause, your body begins to store more fat around the abdomen. This isn't just about appearance — it's also linked to insulin resistance and inflammation.

2. Insulin Resistance

With age (and often chronic stress), the body becomes less responsive to insulin, the hormone that helps manage blood sugar. The result? More fat storage, especially visceral (deep belly) fat.

3. Increased Cortisol

If you're under constant stress — whether emotional or physical — your body releases more cortisol. This hormone encourages fat storage, particularly around the belly.

4. Loss of Muscle Mass

From around 35–40, women naturally lose muscle unless they actively maintain it. Less muscle means a slower metabolism and more difficulty burning fat.

A Smarter, Holistic Approach to Belly Fat Loss

Forget extreme diets or punishing exercise. For women over 40, a targeted, whole-body strategy is what truly works.

1. Balance Blood Sugar to Balance Hormones

Fluctuating blood sugar causes your body to release insulin and cortisol — both fat-storage hormones.

What to do:

• Focus on protein + healthy fats + fibre at every meal

• Reduce refined carbs and sugary snacks (they spike blood sugar)

• Don’t skip meals — it backfires on hormones

Try: A veggie-packed omelette or salmon with roasted vegetables and quinoa — nourishing and blood sugar-friendly.

2. Support Oestrogen Detox & Liver Function

In perimenopause, oestrogen dominance can contribute to weight gain and bloating. Helping your body detoxify excess hormones is essential.

What to do:

• Stay well-hydrated

• Support liver health with foods like beetroot, lemon, and leafy greens

• Consider supplements like magnesium or DIM (under guidance)

3. Reduce Stress (and Cortisol)

I think this one is the most important. Chronic stress is a huge (often hidden) factor behind stubborn belly fat.

What to do:

• Prioritise sleep (7–8 hours per night)

• Gentle exercise like walking or Pilates beats intense HIIT if you're already stressed

• Daily stress reduction: journaling, meditation, or simply stepping outside in nature

4. Eat More (Not Less) — But Smarter

Many women over 40 undereat, hoping to lose weight. The result? A stressed body, more cravings, slower metabolism.

What to do:

• Fuel your body with enough real, whole food

• Avoid meal skipping or chronic dieting

• Get guidance from a professional

5. Strength Training Over Cardio

Muscle is your metabolic engine. The more you have, the easier it is to burn fat.

What to do:

• Try 2–3 sessions per week of resistance or bodyweight training

• You don’t need a gym — simple bands or weights at home are effective

• Prioritise building strength, not burning calories

Bonus: Consider Functional Testing

If you've tried everything but still struggle, the issue may lie deeper — with hormones, thyroid function, gut health, or nutrient status.

I offer optional testing like:

• Thyroid test  (to check for hypothyroidism can slow down metabolism)

• Hormone panel (to assess cortisol, oestrogen, progesterone and more)

• Blood sugar or insulin markers

These insights can help us personalise your plan and get results faster.

Final Thoughts

Losing belly fat after 40 isn't about willpower — it's about understanding your body. With the right support, you can reduce symptoms like bloating, fatigue and brain fog — and feel confident in your skin again.

If you’re tired of going in circles with generic advice, let’s talk.

📞 Book Your Free Discovery Call

I work with women over 40 who want real, lasting change, not another restrictive diet. Together, we’ll create a clear, realistic plan that helps your body work with you, not against you.