Belly Fat: Why You Have It & How to Shed It Before Summer

It’s the question I get asked the most—especially by women in their 40s and beyond. 

“Why am I suddenly gaining belly fat, and how do I get rid of it?” 

If you’ve noticed that your jeans suddenly don’t fit, your waistline feels thicker, and regardless of your workouts and diet, the belly fat just won’t budge, you’re not alone. 

The truth is, there’s more to ditching abdominal fat than cardio and cutting calories. If you don’t address the real root causes and use the right strategies, that stubborn fat will stick around no matter how many crunches you complete. 

There are three major drivers of abdominal fat gain in women, especially as we age: 

1. 1. Hormonal imbalance (specifically declining estrogen)
   2. Cortisol dysregulation (too much of the stress hormone)
   3. Insulin resistance (a.k.a. blood sugar and fat storage issues)

Understanding and addressing each of these is key to finally seeing progress and will help you feel confident in your skin this summer. 

1. Hormonal Imbalance: The Decline in Estrogen
   When we were younger, our hormones (particularly estrogen) tended to be more balanced, making it easier to maintain a healthy weight and body composition. Estrogen impacts our metabolism, fat distribution, and energy expenditure.But as we enter perimenopause and menopause, estrogen levels naturally decline. That shift can change how our bodies store fat, specifically pushing more of it to our midsection.This change isn’t because you’re slacking off. It’s biological.One of the most impactful things you can do to fight abdominal fat in and past your 40s is to address your hormone health. Hormone replacement therapy (HRT) has come a long way. The stigma and fear around it are rapidly changing.

   After years of fear-inducing headlines, recent research has given us a clearer, more accurate understanding. For many women, balanced hormone support is not only safe but life-changing.

   If you’ve noticed that your lifestyle hasn’t dramatically changed, yet you’re gaining more fat around your belly, it might be a good time to look into your hormones with a provider you trust. You don’t have to live with it. Hormone replacement therapy could be a simple solution.

    

2. Insulin Resistance: The Silent Fat-Storer
   Let’s talk about one of the biggest (and often overlooked) contributors to belly fat: insulin resistance.A few decades ago, insulin resistance was rare. Today, it’s chronic and a major driver of fat storage around the waistline.When you eat carbohydrates (and, to a lesser degree, protein), your body produces insulin to shuttle blood sugar into your cells. In a healthy response, your blood sugar rises moderately, and insulin brings it back down within about two hours.But modern diets full of refined carbs and low in protein and fiber plus chronic stress, constant snacking, and poor sleep have changed things. Most people are riding a rollercoaster of blood sugar spikes and crashes all day long.

   Over time, your body becomes numb to insulin. It has to produce more and more to get the same effect. Insulin is the number one fat-storing hormone in the body! That surplus of insulin sends a powerful signal to your body to store fat instead of burning it.

   To improve insulin sensitivity and help your body shift back into fat-burning mode, focus on these steps:

   • Cut the snacking: Give your body a break between meals from blood sugar and insulin spikes. Eat 3-4 balanced meals per day and avoid grazing. 
   • Shorten your eating window: Stick to a 10-12 hour window (like 8:00 am to 6:00 pm) or, better yet, an 8-10 hour window (like 10:00 am to 6:00 pm). This will give your body a long break from blood sugar and insulin spikes.
   • Balance your plate: Prioritize quality protein, high-fiber foods, and healthy fats. Keep sugars and refined carbs to a minimum. 
   • Watch your food order: Eat fibrous foods first, protein and fats next, and carbs last. Sweet treats should come after dinner, not before. 
   • Move more: Simply moving (like a 20-minute walk or 20 squats) before and after meals can help regulate blood sugar. 
   • Prioritize your sleep: Lack of quality sleep increases insulin resistance. Shoot for 7-9 hours of sleep each night.Even small improvements in these areas can lead to noticeable changes, not just in how you feel, but in how your body stores fat.
3. Cortisol: The Hormone That Blocks Fat LossNext, let’s talk cortisol—your body’s main stress hormone.Cortisol isn’t all bad. It plays an important role in energy, alertness, and metabolism. But when it’s chronically elevated, it becomes a big obstacle to weight loss, particularly around the belly.Your body naturally produces more cortisol in the morning to help you wake up and get going. It’s like a natural cup of coffee. But if you’re stressed all day long or aren’t meeting your body’s needs, your cortisol levels can stay high for far too long. That’s when things take a shift for the worse. When cortisol is constantly elevated, your body stores more fat, especially around your midsection. And it resists fat loss.

   So, what drives cortisol up?

• • Undereating or skipping meals
  • Overexercising, especially long and intense workouts every day
  • Sleep deprivation
  • Ongoing stress, whether that’s from your job, family, relationships, finances, or circumstances
  • Hormonal imbalances

To bring cortisol down and promote healthy fat loss, try this: 

• Create a calming morning routine: Skip the snooze button, the frantic hustle, and the yelling at the kids. Create a morning routine that keeps you from starting your day in a frenzy. Wake up early enough to move through your morning with intention. 
• Practice daily stress relief: Meditation, deep breathing, journaling, or even a silent 10-minute walk can have major effects on how you feel and your cortisol balance.
• Workout wisely: Stick to 45-60 minutes, and incorporate restorative workouts like yoga or walking. 
• Fuel your body well: Make sure you’re eating enough to support your activity level. 
• Focus on quality sleep: You need 7-9 hours of quality sleep each night to keep your hormones in balance. 
• Practice gratitude: Reframing negative thoughts and self-talk can have real, measurable effects on cortisol levels. 

One fascinating thing we do in my LEAN Monthly Membership is use continuous glucose monitors (CGMs) with our clients. You can actually see blood sugar spikes during stressful events! That’s how powerful cortisol’s effect on your metabolism is. Taking steps to manage it will change your body composition.

Don’t Just “Live With It.” Follow the Right Plan to Feel Your Best.

If you’ve been struggling with stubborn belly fat despite trying everything, it’s time someone finally steps in to help. 

In my LEAN program (Living Energized and Nourished), we tackle all three drivers of abdominal fat—estrogen, insulin, and cortisol. 

It’s not a one-size-fits-all diet or a draining boot camp class. LEAN is a 7-week, science-backed, real-life-friendly coaching program. It helps women rebalance their hormones, improve blood sugar response, manage stress effectively, and finally feel lean, energized, and in control again. 

You don’t have to live with belly fat. You just need the right plan. 

Join LEAN today and take the first step toward transforming your body, just in time for summer.