How does fat distribution change during menopause, and why does it matter even if weight is stable?

During menopause, fat distribution in the body changes significantly, even if your overall weight stays the same. Here at Alloy, we see that declining estrogen levels cause fat to shift from the hips and thighs (where it typically accumulates in younger women) to the abdomen. This leads to more central or visceral fat—fat that surrounds your internal organs.

Why does this matter? Visceral fat is more metabolically active and is linked to higher risks of heart disease, insulin resistance, type 2 diabetes, and inflammation. So, even if your weight is stable, an increase in belly fat can have a real impact on your metabolic health and long-term wellness.

This shift is also accompanied by a loss of muscle mass (sarcopenia), which further slows metabolism and makes it harder to maintain a healthy body composition. That’s why strength training and focusing on muscle preservation become especially important during and after menopause.

For a deeper dive into these changes and why they matter, check out our article: Why Do Women Gain Weight During Menopause?

You might also find this YouTube video chapter helpful, which explains the physiological changes and why fat accumulates more centrally and viscerally during menopause: Watch the "Physiological Changes" chapter here.

If you’re interested in personalized support, Alloy offers a range of solutions for menopause and weight health, including GLP-1 medications and menopause hormone therapy. Learn more about our Weight Care program or take our online assessment to see what options might be right for you.

This answer was created using the following resources: