What Is Menopause?
Menopause is a very hot topic these days, and many influencers like to throw around this word. But what even is menopause? The menopause transition is defined as the 12 month period of the cessation of menstruation in women. Menopause is confirmed after a woman has gone 12 months without a period. It can be hard to track changes during this transition because we don’t even know menopause is happening until 12 months have passed. The following is a summary from multiple studies and reviews that have followed specific women for years throughout their menopause journey to determine if menopause truly influences belly fat and how to combat it.
Does Menopause Cause You to Gain Belly Fat?
The decrease in estradiol and increase of FSH (follicle-stimulating hormone) that occur during the menopause window, which begins about 2 years prior to the final menstrual period and ends about 2 years after, causes all kinds of havoc on your body. These hormonal changes and their effects on your body can lead to a decrease in your metabolism.
Through multiple evidence-based research studies, it has been concluded that the menopause transition contributes to accelerated fat deposits around the midsection.
In a 2021 study called “Changes in Regional Fat Distribution and Anthropometric Measures Across the Menopause Transition”, the researchers looked at where these fat deposits were occurring. The main question asked by the researchers was, “Does the fat evenly increase all over the body, or does it occur in particular areas?”
This study revealed that not only is there a sharp increase in fat deposits during the menopausal transition, but the increase is primarily in android fat (midsection) and in visceral fat (around internal organs). The increase in fat in these areas was concluded to be statistically significant.
What Cardiovascular Exercise Method is Best to Attack Belly Fat?
It is well known that exercise is important, and what can be done consistently is MOST important. Almost everyone on the planet would benefit from strength-based exercise sessions performed 2-4 times per week, and 75-150 minutes of cardiovascular exercise per week for overall health and wellness. But what can be done for abdominal fat specifically in menopausal women?
While we know that fat deposits in and around the belly area in women do occur during the menopause transition, it is possible to reduce this belly fat. In a recent 2025 article from “Body by Science,” there is a review of multiple studies examining steady-state cardio vs. HIIT cardio. In this review, we can draw a few conclusions about which cardio is best for targeting the specific types of abdominal fat that occur.
Get ready for some SCIENCE.
The review states that “HIIT stimulates catecholamine (epinephrine and norepinephrine) release more than steady state cardio.” Why is this important for fat loss? Because catecholamines bind to specific fat cell receptors called beta-adrenergic receptors. This signals the release of fat from the fat cells, making it available to be “burned” for energy. Visceral fat has a greater density of beta-adrenergic receptors, allowing a greater amount of fat to be liberated in those particular areas.
HIIT means High Intensity Interval Training. For the purposes described above, 2 – 20 minutes sessions per week added into your exercise regimen is optimal. This workout can be completed with a treadmill, spin bike, or bodyweight. For women who are more sedentary consider an 8:12 ratio of work, with 8 seconds all out sprint and a 12 second recovery. Women who are physically active on a regular basis might need more recovery time after an all out sprint, so a 10:50 ratio might be needed. 10s of all out max followed by a 50s recovery period. Sprinting on a treadmill or track, sprinting on a bike, jumping jacks or jump squats, etc. would be sufficient paired with complete rest. Complete these intervals for 20 minutes straight.
Can Hormone Therapy Help?
Many women begin experiencing hormonal shifts years before menopause, and identifying these changes early can make a profound difference in how you feel. If you are struggling with disrupted sleep, low energy, mood swings, or unexplained weight gain, your hormones may be out of balance.
Hormone Replacement Therapy (HRT) helps restore the vital link between estrogen, progesterone and testosterone, allowing your body to function optimally again. Beyond relieving immediate symptoms, balanced hormones support long-term heart and bone health, helping you regain your vitality and focus.
Wrapping it All Up
In conclusion, women who struggle with increased body fat deposits specifically around their midsection would benefit from the addition of a 20 minute HIIT workout added into their exercise regimen 2x per week. Of course a combination of both strength-based workouts, cardio, and HIIT would be superior for overall health and longevity. Feel free to contact us with any questions or for more information.
AUTHOR INFORMATION
Cassy Conner, B.Ed., CNC, CPT
Cassy Conner has a bachelor’s degree in education, is a certified personal trainer and mental toughness coach through the National Academy of Sports Medicine, a certified Nutrition Coach through the Clean Health Fitness Institute, and a certified phlebotomist. Cassy has been an educator since 2008 and has been in the health and wellness industry professionally for 8 years.
Cassy has a passion to educate others on the importance of nutrition and movement for our forever bodies. She strives to listen, empathize with, and educate her patients on the importance of food as fuel, and movement as the key to longevity. It’s time to rethink the obsession with the scale to training for life!