Belly fat after 40: Tips and tricks to tackle abdominal fat in women

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Ladies, belly fat can make a sudden appearance soon after your 40th birthday. Here are essential tips to keep abdominal fat at bay even as you age.

Belly fat can catch even the slimmest of women by surprise with its sudden appearance especially closer to the age group of 40. Hormonal changes, especially drop in estrogen could be one of the biggest culprits apart from a sedentary lifestyle, that could be responsible for this unwelcome fat accumulation. It’s not just about feeling bloated and uncomfortable with these extra pounds around the stomach; belly fat is considered one of the unhealthiest kinds of fats as it’s not just restricted to skin, but accumulates in the internal organs. However, the good news is if you lead an active lifestyle, eating foods from all nutrition groups and sleep well, you could easily escape this health threat.

The crucial perimenopause plays a big role when it comes to significant changes in women’s physical and mental health. There could also be decrease in muscle mass as you age which could lead you to burn fewer calories than required and this could give a perfect opportunity to fat tissues to accumulate around belly.

“Are you feeling like your once-loyal metabolism has taken a vacation in your 40s, leaving you with the unwelcome surprise of belly fat? You’re not alone! Many individuals experience this shift in their midlife years, but there’s no need to fret. The decrease in the hormones estrogen and progesterone during perimenopause prompt significiant changes in the body. The biggest change is a decrease in muscle mass which causes you to burn fewer calories. The muscle tone from reduced hormone production is often replaced by fatty tissue deposits, typically around the midsection. Genetics, also are a factor. However, with diet and lifestyle changes, there is a way to prevent midlife belly fat accumulation and/or reverse it,” says Nutritionist Bhakti Arora Kapoor.

Let’s explore the reasons behind this and how to regain control of your body!

Reasons of belly fat post 40 in women

Hormonal changes: Decreased oestrogen and increased cortisol levels can slow your metabolism and promote belly fat storage.

Lifestyle factors: Busy schedules and increased stress often lead to poor dietary choices and a sedentary lifestyle, making it easier for belly fat to accumulate.

“By prioritizing a balanced diet, regular exercise, and stress management, you can reclaim control over your body and promote overall health and vitality. Remember, it’s never too late to make positive changes and embrace a healthier, happier you!” says Kapoor.

How to reduce belly fat post 40

Balanced diet

What you eat can definitely affect your waistline once you cross the threshold of 40. Eating processed, sugary and high-fat foods can add to your bulge, while consuming lots of fruits and vegetables, whole grains, lean proteins, and healthy fats can help you shed belly fat.

Stay stress-free

It’s true that your thoughts can also have an impact on your belly fat. Stressful thoughts can lead to hormonal imbalance and this can further result in belly fat gain. Staying stress-free, meditating and doing activities of your liking can help tackle this risk factor for belly fat post 40.


There is nothing that can beat the positive effects of exercising in reducing belly fat. Working out not only reduces inches but also makes you feel good about yourself. You can go for cycling, walking, Zumba, swimming and anything that you like doing which also doubles up as exercise.


Sleeping less may disturb your circadian rhythum while sleeping for the required hours can work wonders for your hormones. When you are well rested, your body functions work smoothly and your moods are regulated. This ensures your belly fat stays off.

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