A Flatter Stomach for Women.

November 4, 2024

How women can achieve a flatter stomach and reduce the risk of heart disease, high cholesterol, and other health issues.

Most of us once we get past 40 are susceptible to the spare tyre. It increases the risk of heart disease, high cholesterol and neurodegenerative diseases.

Women tend to develop a “spare tyre” — the accumulation of belly fat — due to a combination of hormonal, genetic, and lifestyle factors:

1. Hormonal Changes

• Estrogen Decline: As women age, particularly around menopause, estrogen levels decrease. This shift prompts the body to store more fat around the abdomen rather than the hips and thighs, where fat tends to accumulate during younger years.
• Cortisol and Stress: High levels of cortisol, often linked to stress, can lead to abdominal fat storage. This hormone triggers the body to store fat centrally, which includes the belly area.

2. Genetics and Fat Distribution

• Genetic Predisposition: Genetics influence where the body stores fat. Many women have a genetic tendency to store fat around the midsection, especially as they age.
• Body Shape: Women with an “apple” body shape are more likely to store fat in the abdominal area than those with a “pear” shape, where fat is stored in the hips and thighs.

3. Slower Metabolism with Age

• Reduced Muscle Mass: As women age, they naturally lose muscle mass, which slows metabolism. A slower metabolism means fewer calories are burned at rest, often leading to gradual weight gain, especially around the belly.
• Decreased Caloric Needs: With a slower metabolism, women require fewer calories, and excess calories are more likely to be stored as fat.

4. Lifestyle Factors

• Diet and Sugar Intake: Diets high in refined carbs and sugars can lead to fat accumulation around the abdomen. These foods cause blood sugar spikes and increase insulin, promoting fat storage.
• Lack of Exercise: Insufficient physical activity, especially strength training, reduces muscle mass and metabolic rate, making it easier to gain weight, particularly around the waist.

5. Gut Health and Bloating

• Digestive Issues: Poor gut health and bloating can also contribute to a larger waistline. Foods that cause inflammation or gut imbalance can lead to abdominal discomfort and bloating, adding to the appearance of belly fat.

Overall, hormonal shifts, genetics, metabolism changes, and lifestyle factors combine to make women more susceptible to abdominal fat as they age.

Fortunately, there is plenty we can do to counteract an ever-expanding waistband. 

“When clients ask me if they can get a flatter stomach in midlife I say yes, absolutely,” says the celebrity fitness trainer Cornel Chin, who has worked with Leonardo DiCaprio, Colin Firth and the like. “But it takes discipline. The right diet is a priority, you need to tailor your exercise to build and target the right muscles as well as burn fat, and may need to make other lifestyle changes.”

These lifestyle, diet and exercise tips will help.

Swap white pasta for wholegrains

Reducing carbs cuts abdominal fat more effectively than lowering fat, as a 2008 study found low-carb dieters lost 7.9% of body weight in eight weeks, compared to 6.5% for those reducing fat. Nutritionist Laura Southern notes that refined carbs like white pasta spike blood sugar, leading to fat storage around the middle, especially in those with slower metabolisms. However, research in the American Journal of Clinical Nutrition suggests that whole grains help reduce belly fat—those who ate three or more servings daily had 10% less belly fat than those who rarely consumed them.

Increase your fibre uptake

Fiber-rich foods help reduce appetite and belly fat, as they take longer to digest. A 2011 study of over 1,100 people found that each 10g increase in fibre intake reduced subcutaneous and visceral fat gain by 3.7%. “A high-fibre diet supports a healthy gut microbiome, improving digestion and reducing bloating,” says nutritionist Laura Southern.

Eat oily fish twice a week

Omega-3 fatty acids, found in oily fish, may aid in reducing abdominal fat. A 2022 study showed that people on a weight-loss program who took omega-3 supplements over 12 weeks lost more belly fat than those who didn’t. “Omega-3s help stabilize blood sugar, keeping you satiated, and support brain and digestive health,” says nutritionist Laura Southern, who suggests eating oily fish twice a week.

Eat zinc and magnesium-rich foods

Healthy eating can naturally boost testosterone in both men and women, says Dr. Elise Dallas, a women’s health GP at the London General Practice. Foods rich in zinc (like red meat and poultry), magnesium (green leafy vegetables, nuts, and seeds), and B vitamins (dairy products and whole grains) are especially beneficial, she notes.

Avoid salty snacks

According to Guts UK, bloating is more common in women than men (62% vs. 41%), likely due to hormone fluctuations. Estrogen can cause fluid retention, while progesterone slows bowel motility, both contributing to bloating. Limiting salty snacks can help; a study in Nutrition Research found that consuming over 2.3g of sodium daily was linked to a higher risk of belly fat. NHS guidelines recommend keeping sodium intake below 6g per day.

Switch to rye bread or sourdough

Bread is a common culprit for bloating, with 50% of women reporting it as a trigger, according to the IBS Network. While gluten is often blamed, nutritionist Laura Southern notes that ultra-processed supermarket loaves—with white flour, additives, and fast-activating yeast—may be the true cause, as they support pathogenic bacteria. She recommends opting for high-quality rye or sourdough instead.

Swap the evening glass of wine for a soda water and lime

While a glass of wine has only 150 calories, it’s easy to have more than one, making a switch to calorie-free drinks a good choice for waistline control. A study in the European Journal of Nutrition found that drinking more than three alcoholic drinks daily significantly increased the risk of abdominal obesity. Dr. Elise Dallas notes, “Consistently consuming excess calories from alcohol, especially with a sedentary lifestyle, can lead to belly fat, weight gain, and health issues.”

Sprinkle flaxseed on your breakfast for a natural oestrogen boost

While not a cure-all, estrogen from HRT may help prevent fat accumulation around the abdomen. A 12-month study found that visceral fat increased in women not taking HRT, though neither group showed weight changes.

Diet may also play a role. Phytoestrogens in foods like nuts, seeds, oats, broccoli, and especially soy, mimic estrogen’s effects. In a 12-week trial, participants using a soy-based meal replacement lost 7kg, compared to 2.9kg in the control group. “I suggest my clients add flaxseed to breakfast, snack on edamame, and eat plenty of pulses,” says nutritionist Laura Southern.

Exercise

Do high-intensity interval training (HIIT) three times a week

Research is mixed on the best cardio for reducing belly fat, but a study in the International Journal of Obesity found that 15 weeks of HIIT significantly reduced abdominal fat. HIIT includes activities like circuits, stair runs, or hill sprints—anything with short energy bursts. Chin notes it’s effective because it combines fat burn with muscle endurance. He recommends 20-minute HIIT sessions, three times a week, with recovery time in between.

Do crunches and crossover crunches

Abdominal exercises won’t directly reduce belly fat—”You could do 1,000 crunches a day, but you won’t see a six-pack with fat over it,” says Chin. However, they help sculpt the underlying muscles, giving a tighter appearance after fat loss.

To define your core, target the rectus abdominis (running down the front from ribs to pubic bone), external obliques (along the sides from lower ribs to pelvis), and transversus abdominis (a deeper layer around the trunk that aids posture).

Chin recommends a standard crunch to target the rectus abdominis: lie on your back with knees bent, hands behind your head, and lift your shoulder blades off the floor to fully engage the muscles. Aim for 2-3 sets of 20 reps.

For the obliques, try crossover crunches from the same position: lift one elbow to the opposite knee, aiming for 2-3 sets of 20 reps per side. For those looking to build impressive core definition, Chin notes one 63-year-old client achieves a six-pack by doing three sets of at least 300 crunches and several two-to-three-minute planks each week.

Work up to a two-minute plank every day

The transversus abdominis, which can make your tummy look flatter, can be worked with the plank: lying facing the floor lift yourself onto your forearms, elbows below your shoulders. “Pull your navel towards the spine. Don’t dip your lower back and make sure your buttocks aren’t too high. Continue until your body can’t hold the position any more. The gold standard is two minutes,” says Chin, who adds that the stomach can take a lot of “punishment” and all these abdominal exercises can be done daily.

Try hula-hooping for 12 minutes a day

A 2019 study in Obesity Facts found that a six-week program of daily walking combined with 12.8 minutes of hula-hooping with a 1.8kg weighted hoop led to a “significant amount of abdominal fat” loss compared to walking alone. “The rotating action requires core engagement, and it’s important to work both clockwise and anticlockwise,” says Chin. He adds that mastering hula-hooping takes skill, practice, and possibly a YouTube tutorial for guidance.

Lifestyle

Get eight hours of sleep a night

Insomnia raises levels of ghrelin, the hunger hormone, leading to weight gain, particularly around the abdomen. A 2022 Journal of the American College of Cardiology study found that after 21 days of restricted sleep, participants’ visceral fat increased by 11%, though total body fat didn’t rise. Women are 58% more likely to experience insomnia, partly due to hormonal shifts, and a study of 7,270 postmenopausal women showed that under five hours of sleep per night was linked to higher abdominal obesity. “Getting eight hours can help reduce belly fat,” says Dr. Elise Dallas. To improve sleep quality, avoid alcohol, sugary foods, and screens before bed.

Cut down on your stress levels

Ever wonder why your stomach feels bloated like a football when you’re on a deadline? Stress releases cortisol, which promotes visceral fat storage and triggers “fight-or-flight” mode, diverting resources from digestion and often causing IBS-related bloating. “Muscle movement slows along the gut, and enzyme secretion stops, leading to bloating,” explains nutritionist Laura Southern. Research shows that cognitive behavioural therapy and mindfulness can ease IBS-related bloating, while Dr. Elise Dallas recommends stress-reduction techniques like yoga or meditation.

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