For centuries, women’s bellies have endured fashion’s painful grip. From tight-laced corsets to today’s shapewear, the female midriff has been a battleground. But armed with knowledge, we can understand and navigate this struggle with belly fat, feeling empowered and confident in our bodies.

Estrogen promotes fat storage in the hips, thighs and lower abdomen, particularly during reproductive years. This is an evolutionary adaptation to ensure energy reserves for pregnancy and breastfeeding. However, fluctuations in estrogen levels, such as during menstrual cycles, pregnancy, perimenopause or menopause, can alter fat distribution. In menopause, declining estrogen shifts fat storage toward the abdominal area, often increasing visceral fat. Age-related muscle loss and inactivity slow metabolism too, making it easier to gain fat, whilst reduced growth hormone and testosterone levels impair fat burning and muscle maintenance.

Insulin regulates blood sugar and fat storage. High insulin levels – often due to a diet high in refined carbohydrates or insulin resistance – promote fat storage in the abdominal area. Women with conditions like polycystic ovary syndrome (PCOS) are particularly susceptible due to insulin dysregulation.

Why Visceral Fat Accumulates

• Hormones. High cortisol and insulin levels drive visceral fat storage. Estrogen decline during menopause also shifts fat from subcutaneous to visceral stores.
• Genetics. Some women are genetically predisposed to store more visceral fat.
  It’s essential to recognise the significant impact of our lifestyle choices on visceral fat accumulation. By acknowledging our role in this process, we can feel motivated to make conscious choices that promote health and reduce visceral fat.

Poor sleep (less than 7-8 hours per night) elevates cortisol and ghrelin (the hunger hormone that stimulates appetite) while reducing leptin (the satiety hormone that signals fullness). This hormonal imbalance increases appetite and fat storage, particularly in the belly. Sleep deprivation also impairs insulin sensitivity, compounding fat gain.

Gut health & its impact
The gut microbiome influences metabolism, inflammation and fat storage. An unhealthy gut microbiome – often caused by a diet low in fibre or high in processed foods – can increase inflammation and insulin resistance, promoting fat storage.
Consuming prebiotics (e.g. fibre from vegetables and fruits) and probiotics (e.g. yoghurt and kefir) supports a healthy gut, reducing inflammation and aiding weight management.

Vagus Nerve
The vagus nerve, a key component of the parasympathetic nervous system, regulates digestion, heart rate and stress responses. Stimulating the vagus nerve through deep breathing, meditation or cold exposure reduces cortisol and promotes relaxation, counteracting stress-induced fat storage. A healthy vagus nerve supports gut motility and reduces inflammation, aiding fat loss.

Sarah Maxwell is a multi-award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com
Get in touch via email at sarahmaxwell@mail.com
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