Hormonal belly in women: understanding and taking action

A hormonal belly is not a simple temporary bloating after a meal or water retention. It is visceral fat, deeper than subcutaneous fat, that settles around the organs and fuels chronic inflammation. Unlike superficial fat, it increases metabolic risks without necessarily reflecting overeating.

Hormonal fluctuations play a key role: the drop in estrogen during menopause, excess progesterone or a high level of cortisol promote fat deposition in the abdominal area. Insulin sensitivity also contributes by more easily turning sugar into visceral fat.

Now you can better see why it is so difficult to get a flat stomach again despite a strict diet?

When progesterone outweighs estrogen, fat distribution becomes more "android", meaning concentrated around the belly rather than the hips. This imbalance alters lipid metabolism and promotes localized fat storage.

Prolonged stress raises cortisol, which stimulates the growth of visceral fat cells and slows down energy expenditure. It also reinforces insulin resistance, creating a vicious circle of weight gain around the belly.

Polycystic ovary syndrome (PCOS) is associated with hyperandrogenism and insulin resistance, both of which favor the accumulation of visceral fat. Women concerned often present marked abdominal excess and digestive issues linked to low-grade inflammation.

At menopause, the drop in estrogen slows basal metabolism and directs the body toward more abdominal fat storage. Muscle mass decreases, visceral fat increases and cardiometabolic risks rise, even without excessive sedentary behavior.

Beyond fat accumulation, several signals can alert you:

• Chronic fatigue linked to a slowed metabolism and inflammation.
• Sleep disturbances (insomnia, night sweats) exacerbated by hormones.
• Mood swings: irritability, anxiety, low spirits.
• Decreased libido and difficulty concentrating.
• Irregular cycles, pelvic pain or acne in the case of PCOS.
• Bloating and persistent digestive discomfort.
• Hot flashes during perimenopause.

These signs are all invitations to rebalance your lifestyle and diet.

Certain foods promote inflammation and insulin resistance, while others support a balanced metabolism and digestive comfort.

What makes it worse: Sugary drinks, pastries, ultra-processed foods and fried foods (rich in fast sugars and saturated/trans fats). These choices trigger insulin spikes and fuel inflammation. Lack of fiber also increases intestinal fermentation and bloating.

What helps: A varied diet rich in fiber, omega-3s and quality protein stabilizes blood sugar, preserves muscle mass and helps reduce visceral fat.

• Sleep: Aim for 7 to 9 hours of quality sleep each night to regulate leptin and ghrelin, two key appetite hormones.
• Stress management: Integrate meditation breaks, breathing exercises or yoga to naturally lower your cortisol levels.
• Adapted physical activity: Combine moderate cardio (brisk walking, swimming) with strengthening exercises (core work, hypopressive exercises) to burn visceral fat while preserving your muscles.
• Hydration: Drinking regularly supports digestion, limits water retention and helps control cravings. Good hydration, combined with an adapted diet, optimizes digestive well-being and prevents discomfort related to a hormonal belly.
• Avoid smoking and excess alcohol: Both factors disrupt hormonal balance and promote abdominal fat storage.

SOURCES:

1. “Ventre gonflé – Livi Santé — A simple explanation of the mechanisms that cause a bloated belly (gas, aerophagia, constipation, intolerances). Ventre gonflé: quelles sont les causes ?
2. Ballonnement, flatulence et aérophagie – Santé.fr — Public health guide on the causes and symptoms of bloating. Ballonnement, flatulence et aérophagie (Santé.fr)
3. Ventre gonflé: causes, solutions et quand consulter — Clear explanations of the main causes (diet, intestinal gas, stress) and first-line advice. Ventre gonflé : causes, solutions et quand consulter