Many women follow healthy diets, exercise regularly and make consistent efforts to stay fit, yet they still struggle with stubborn belly fat. This often leads to frustration, especially when the numbers on the weighing scale do not seem to match the effort being put in.
According to weight loss specialist Dr Neha Shah, belly fat in women is not always the result of overeating or lack of exercise. In many cases, hormones, stress, pregnancy-related changes and ageing play a major role in determining where the body stores fat. This means that simply eating less or working out more may not always solve the problem.
Dr Shah explains that understanding the real cause of belly fat is the first step toward finding an effective solution. Instead of treating every case the same way, women need to look at the biological and lifestyle factors that may be influencing their bodies.
One of the biggest reasons women experience changes in body shape is hormonal fluctuation throughout life.
During their reproductive years, women typically have higher levels of oestrogen. This hormone encourages the body to store fat around the hips, thighs and buttocks. These fat stores are considered important for fertility and reproductive health.
However, as women move into their 40s and approach perimenopause and menopause, oestrogen levels gradually begin to decline. When this happens, the body often changes the way it stores fat.
According to Dr Shah, many women notice that fat starts accumulating around the abdomen rather than the hips and thighs. Interestingly, this can happen even when body weight remains relatively stable.
She explains that this is not necessarily a result of poor eating habits. Instead, it is a natural process of fat redistribution caused by hormonal changes.
Many women become discouraged when stricter diets fail to reduce belly fat. Dr Shah says this happens because the underlying issue is often hormonal rather than simply calorie-related.
Hormones influence metabolism, fat storage and body composition. As a result, women may find that the strategies that worked in their 20s and 30s become less effective later in life.
Pregnancy can also leave lasting changes in the abdominal area.
A common concern among mothers is the so-called "mummy tummy" that remains long after childbirth. While many assume this is simply excess fat, Dr Shah says that is not always the case.
In many women, the issue is a condition called diastasis recti. During pregnancy, the abdominal muscles separate to make room for the growing baby. After childbirth, these muscles are expected to come back together. However, for some women, the gap remains partially open.
When this happens, the abdomen may continue to protrude even after pregnancy weight has been lost.
Dr Shah explains that this is a structural issue rather than a fat problem. Therefore, doing endless crunches and sit-ups may not help and could even worsen the condition.
Instead, she recommends seeking guidance from a doctor or women's health physiotherapist who can assess the abdominal muscles and provide targeted rehabilitation exercises.
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Another major factor that contributes to belly fat is chronic stress.
Modern life places enormous demands on women. Balancing careers, childcare, household responsibilities and caring for family members often creates ongoing mental and emotional pressure.
According to Dr Shah, the body responds to stress by producing cortisol, commonly known as the stress hormone.
Cortisol plays an important role in the body's survival response, but when stress becomes chronic, elevated cortisol levels can encourage fat storage around the abdomen.
This means that even women who eat nutritious foods and exercise regularly may continue to struggle with belly fat if their stress levels remain high.
Research has shown that people who are more sensitive to stress tend to accumulate more visceral fat. Visceral fat is the deeper fat stored around internal organs and is often linked to health risks such as diabetes and heart disease.
Dr Shah notes that stress and belly fat can create a difficult cycle. Increased stress raises cortisol levels, leading to more abdominal fat, while excess abdominal fat can further affect hormone balance and overall health.
Breaking this cycle often requires more than exercise alone. Stress management techniques such as mindfulness, meditation, relaxation exercises and setting healthier work-life boundaries can be equally important.
Sleep is another factor many people overlook.
Dr Shah describes seven to eight hours of quality sleep as a biological necessity rather than a luxury. Poor sleep can increase cortisol levels, disrupt hunger hormones and encourage the body to store more fat around the midsection.
Women who consistently sleep less than recommended may find it harder to manage their weight despite healthy habits.
When it comes to exercise, Dr Shah believes resistance training deserves special attention.
While activities such as walking, yoga and cycling provide excellent health benefits, strength training helps preserve muscle mass and improve metabolism. This becomes particularly important during perimenopause and menopause when muscle loss naturally accelerates.
Building and maintaining muscle allows the body to burn energy more efficiently and supports healthier body composition.
Nutrition also plays a key role. Dr Shah recommends consuming adequate protein throughout the day. Protein helps maintain muscle mass, improves feelings of fullness and supports stable blood sugar levels, all of which can influence fat storage.
She suggests aiming for approximately 1.2 to 1.5 grams of protein per kilogram of ideal body weight, depending on individual needs and medical advice.
Ultimately, Dr Shah emphasises that there is no single solution for every woman struggling with belly fat. The causes can vary widely depending on age, hormonal status, pregnancy history, stress levels and lifestyle factors.
A woman dealing with abdominal changes after pregnancy may need a completely different approach from someone experiencing hormonal shifts during menopause.
The most important step, she says, is identifying the real cause of the problem rather than assuming it is simply a matter of eating less or exercising more. Once the underlying reason is understood, it becomes much easier to create a plan that is realistic, effective and tailored to individual needs.
Belly fat is often more complex than it appears. By addressing hormones, stress, sleep, nutrition and muscle health together, women can take a more informed approach to improving both their physical health and overall well-being.
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