Help! I’m Gaining Weight Around My Middle – What’s Going On?
- Hormonally Nourished
- Jul 20
- 4 min read
That damn muffin top! You’re doing everything the same, you're trying to eat healthily… but your jeans are tighter, and that stubborn midlife midriff just won’t shift. If you’re a woman in your 40s or 50s or even 60s, wondering what on earth is going on, you’re not alone. This is one of the most common concerns I hear from midlife women, and it happened to me, too. Muffin top out of nowhere!
The culprit? Peri-menopause and menopause—and the hormonal changes they bring. But the good news is, you can take back control, even if you are post-menopausal, with some simple, practical changes.
Before you start berating yourself and launch into a punishing diet or exercise regime, let’s gently explore instead what’s actually going on (it's not your fault!) and what you can do about it that works and is sustainable.
What’s really causing the issue?
As oestrogen levels decline (our fat burning hormone) during peri-menopause and menopause, your body fat begins to migrate from the hips and bottom and starts to store around your middle instead. Meanwhile, Cortisol (our fat storing hormone) starts to take charge, further excerbating the problem. This isn’t just about looks, this type of fat (called visceral fat) wraps around your internal organs and can increase your risk of heart disease, type 2 diabetes and more. It also tends to hang around even if you’re eating well and staying active.
Other contributors include:
Loss of muscle mass (which naturally happens with age)
Stress (hello, cortisol!)
Poor sleep
Genetics
Lifestyle habits like too much sugar or not enough movement
6 Simple strategies to manage the midlife midriff
1. Focus on real food, not fads
Ditch the diet culture. Think nourishment, not punishment.
Eat more protein and fibre with every meal (hello, fullness and steady energy!)
Eat your vegetables and protein before tucking into the carbs -this can really help with blood sugar control
Reduce processed and sugary foods
Check labels—many “healthy” foods are hiding sugar
Embrace healthy fats like avocado, nuts, olive oil, and Greek yoghurt
Top tip: Choose products with less than 5g sugar per 100g.
2. Move that body
You don’t need a hardcore workout plan—just start where you are.
Walk daily (especially after meals as this helps with blood sugar control)
Add strength training (think a few daily bodyweight exercises, even holding tins of beans!)
Try yoga or Pilates to support flexibility, strength and stress reduction
Find a group class for extra motivation and community
Movement helps regulate blood sugar and builds muscle, both belly-fat fighters.
3. Manage stress
Midlife stress is real and hard to get on top of. Chronic stress with raised cortisol levels (a fat storage hormone) adds fuel to gaining weight around the middle even when we are eating healthily. Try some daily stress reducing self-care techniques:
A 5 minute breathing break to focus on deep breathing
A 5 -10 minute walk in your lunch hour
Eating your meals more mindfully and taking time to chew your food - when you slow down your eating, you are less likely to overeat.
Connect with friends
Try daily journaling or meditation (the Calm app has a 10 minute daily exercise)
Re-introduce joyful activities that you once loved (it’s surprising how we let hobbies go as we age).
Self-care is not selfish, it’s your secret weapon to reducing Cortisol and managing the midlife midriff.
4. Prioritise Sleep
Poor sleep throws your hormones off, increases cravings, and leads to more fat storage.
Create a relaxing bedtime routine
Avoid screens, alcohol & caffeine close to bedtime
Finish eating 2-3 hours before you sleep so your body can rest not digest
Consider speaking to your GP about HRT if sleep is consistently disturbed even if you are post menopausal
Try taking a magnesium supplement before bed
5. Hydration = Energy
Being under-hydrated can slow down your digestive system and make you feel tired, bloated and sluggish, and also increase sugar cravings.
Start the day with water
Sip throughout the day (treat yourself to a lovely water bottle!)
Have a glass of water before a meal as this can help with appeite control
Eat plenty of fresh fruits and vegetables
6. Get Support
Surround yourself with people who lift you up, and don’t be afraid to ask for help.
If you struggle to find time, motivation or inspiration to make changes by yourself (it’s hard!), working with a menopause coach (like me!) can provide personalised strategies, support, and a big dose of empowerment & accountability.
Final Word:
This isn’t about being perfect, it’s about understanding what’s happening in your body and taking small, sustainable steps to support it. That midlife muffin top isn’t your fault… but there is something you can do about it.
If you're reading this and thinking, this all sounds great in theory and I want to do all these things but how do I put it into practice when I'm just so busy? I hear you.
This is where coaching is the key for the 'how' as it's hard to always go it alone. I can help you turn all those 'shoulds' into "I'm doing it and it's not as hard as I thought"!
Ready to feel more confident in your body? Let’s chat about how I can help you feel back in control again.
