Ah, the dreaded hanging belly. If you’re in your 40s, juggling the ups and downs of perimenopause, you know exactly what I mean. That stubborn belly fat seems to appear out of nowhere, even if you’re eating well and exercising. I’ve been there too — after having my kids and navigating the hormonal rollercoaster of perimenopause, my body decided to stash some extra weight around my belly. It was frustrating, to say the least.
But here’s the thing: A hanging belly isn’t impossible to lose. It might feel like it’s been there forever, but with the right approach, it can absolutely be gone for good. Let’s break down the steps you need to take to target your hanging belly — safely, effectively, and sustainably.
1. Start with Understanding Your Hormones
If you’re in perimenopause, your hormones are playing a big role in where you store fat, especially around your belly. Estrogen levels drop during this time, which can cause fat to shift from your hips and thighs to your midsection. This is one of the most common challenges women face when it comes to stubborn belly fat.
But don’t worry — understanding your hormones is the first step towards targeting that hanging belly fat. The right nutrition and lifestyle changes can help balance your hormones and support fat loss, especially around your belly.
2. Clean Up Your Nutrition
You’ve probably tried dieting before, but here’s the thing — it’s not about cutting out entire food groups or starving yourself. The real key to losing belly fat is getting your nutrition on track with foods that support your hormones and metabolism.
Focus on protein-rich foods (chicken, fish, eggs), healthy fats (like olive oil and avocados), and lots of veggies to keep your hormones in check and boost your metabolism. Cut out processed foods, sugary snacks, and anything that causes blood sugar spikes, as these contribute to belly fat storage.
For me, the biggest game-changer was getting rid of processed foods and figuring out what worked best for my body. Cutting back on refined carbs and prioritising whole foods made a noticeable difference in how my body responded — and I saw my belly fat gradually disappear.
3. Strength Training Is Key
One of the most effective ways to target belly fat is by building muscle. When you build muscle through strength training, you boost your metabolism and increase fat burn — even while at rest. And trust me, this is especially important in perimenopause when muscle mass naturally starts to decline.
Focus on strength training exercises like squats, lunges, push-ups, and deadlifts. These exercises don’t just tone your belly — they strengthen your entire body, improve posture, and help burn fat more efficiently. Start with two to three sessions a week, and mix in some cardio for added fat-burning power.
4. Don’t Forget About Stress and Sleep
Here’s where most people go wrong: they focus too much on exercise and dieting and forget about stress and sleep. But, believe me, if you’re not getting enough sleep or you’re constantly stressed, your body will hold onto belly fat.
Cortisol, the stress hormone, is directly linked to fat storage around the belly. If you’re not getting quality sleep, your body’s ability to regulate hormones and burn fat slows down. So, if you’re serious about losing that hanging belly, you need to prioritise both sleep (aim for 7-8 hours) and stress management (try yoga, meditation, or simply taking a walk).
5. Stay Consistent
Here’s the real secret: Consistency is key. There’s no magic pill or shortcut when it comes to losing belly fat. It’s about sticking to a plan that combines proper nutrition, strength training, sleep, and stress management. Over time, you’ll start to see the changes.
If you’re in your 40s or going through perimenopause, be patient with yourself. Your body may take a little longer to respond, but with consistency, the results will come.
Need Help Getting Rid of Your Hanging Belly for Good?
If you’re ready to lose that hanging belly and keep it off for good, I’m here to help. I’ve worked with women who’ve been in your shoes, frustrated by stubborn belly fat that seems impossible to shift. With a personalised plan that focuses on nutrition, strength training, and balanced hormones, I can guide you through the process and help you get the results you want.
Book a free consultation with me today, and let’s talk about how I can help you finally lose that hanging belly — for good.
