The Best Way to Lose Belly Fat in Perimenopause: What Actually Works for Women Over 40

Why It Matters

This reframes expectations for women over 40 toward sustainable dieting plus strength training rather than quick fixes, informing clinicians, fitness programs and product marketers targeting perimenopausal weight concerns. Clear guidance can improve outcomes and reduce wasted spending on ineffective spot-reduction solutions.

Summary

Experts say the best way to reduce visceral belly fat in perimenopause is overall weight loss through a sustained calorie deficit, not spot reduction. Hormonal changes often shift where women store fat—about 60% notice more midsection gain—which can make modest weight changes feel larger. Exercise alone produces modest fat loss because of compensatory behaviors; however resistance and regular activity are important to preserve muscle and maintain weight loss. Balanced macronutrients with adequate protein and fiber matter more than vilifying carbs, and patience is essential as the body adapts metabolically.

Original Description

Losing belly fat in perimenopause is harder than it used to be and there's a biological reason for it. Dr. Lauren Colenso-Semple breaks down why this shift happens in around 60% of women and why it has less to do with how much fat you're gaining and more to do with where your body now stores it. Understanding this changes how you approach fat loss entirely.

Watch the full episode here: https://youtu.be/3Vn4hKRg6SE

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