A bulging waistline is commonly associated with ageing, and women are particularly affected as body fat increasingly settles around the abdomen, especially after menopause. According to experts, this pattern is driven by a mix of hormones, metabolism, lifestyle, and the body’s natural protective mechanisms.
Benjamin Njihia, a laparoscopic surgeon at Avenue Healthcare in Nairobi, explains that abdominal weight is among the hardest to lose because it serves a biological purpose.
“Fat around the abdomen acts as a protective layer for internal organs,” he says.
Understanding Belly Fat: Subcutaneous vs Visceral
Dr Njihia explains that abdominal fat exists in two forms. Subcutaneous fat sits just beneath the skin and is the type you can pinch. Visceral fat, on the other hand, surrounds vital organs such as the liver and intestines.
Women naturally carry more subcutaneous fat than men, particularly around the hips, thighs, and waist, largely due to hormonal influences like oestrogen. Visceral fat, however, is more strongly linked to poor diet, lack of exercise, and metabolic conditions such as insulin resistance or metabolic syndrome, regardless of gender.
The Role of Hormones
Hormonal changes play a major role in where women store fat. During reproductive years, oestrogen helps direct fat storage to the hips and thighs, a pattern linked to fertility and pregnancy protection.
As oestrogen levels decline with age, particularly during menopause, fat distribution shifts toward the abdomen.
“Fat distribution is determined by hormones,” says Dr Njihia. “Oestrogen promotes fat storage around the hips and waist, which helps protect pregnancy. When those hormone levels drop, the fat shifts.”
A Built-In Protective Mechanism
Fat around the abdomen is not purely cosmetic. The body uses it to cushion and protect internal organs, which is why it is often retained as a last reserve.
“We use fat to protect organs like the liver,” Dr Njihia explains. “That’s why visceral fat is harder to lose. Its amount depends more on diet and metabolic health than on gender.”
Age and a Slowing Metabolism
As women age, metabolism naturally slows down. This means the body burns fewer calories at rest, making weight gain more likely, particularly around the midsection if eating habits and activity levels remain unchanged.
Stress, Sleep, and Cortisol
Chronic stress also contributes to belly fat. Stress triggers the release of cortisol, a hormone that increases cravings for high-fat and high-carbohydrate foods such as chips, pizza, and biscuits.
Cortisol also promotes fat storage around the abdomen. Poor sleep, often linked to stress, worsens the problem. Studies show that people who sleep fewer hours tend to accumulate more belly fat.
The Gut Bacteria Factor
The gut hosts trillions of bacteria that influence how food is digested. Some bacteria help regulate weight, while others extract more calories from food, leading to greater fat storage.
Research suggests that probiotics found in fermented foods like yoghurt may help reduce belly fat. While they are not a substitute for healthy eating, they may support better metabolism and fat regulation.
Health Benefits and Risks
Subcutaneous fat in women can play a positive role in reproductive health. However, excess visceral fat poses serious health risks. Dr Njihia warns that high levels of visceral fat are associated with cardiovascular disease, type 2 diabetes, and other metabolic disorders.
Managing Abdominal Weight Gain
Dr Njihia says understanding the causes of belly fat can help women manage or prevent it. He recommends focusing on balanced nutrition, regular physical activity, stress management, good sleep, and hormonal health.
“If you’re struggling with extra weight around the belly, target the lifestyle habits that contribute to it,” he advises. “This not only helps with weight control but also reduces the risk of heart disease and diabetes.”
Ultimately, managing abdominal fat is less about quick fixes and more about long-term, healthy lifestyle choices that support overall well-being.
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