What “Menobelly” Reveals About Body Image in Midlife

You’re getting dressed and realize your jeans don’t fit like they used to. Your belly feels puffier, softer, or just… different. If that sounds familiar, you might be wondering why this is happening, and why this so-called “menobelly” is suddenly part of your life. This post is for you. Because yes, this shift can feel disorienting and frustrating. And sadly, most of what you’ll find online is focused on flattening, fixing, or shrinking your body as fast as possible, often with supplements or restrictive food regimens that you probably already side-eye as nonsense.

Want a gentler way to start? Download my free guide: When Hunger, Cravings & Body Image Feel Out of Sync👇

Download that here.

You (all of us) deserve better than miracle cures and shame.

You’re not imagining things. You’re not doing anything wrong. Belly changes in midlife are real and common—thanks to hormonal shifts, appetite fluctuations, mood swings, and more.

In this post, I’ll unpack the term “menobelly,” explain what’s actually going on, and offer a reframe rooted in compassion, body literacy, and trust—because that’s what we all deserve.

Let’s be real: menobelly is kind of a ridiculous term. You might’ve also heard it called a “spare tire”—another phrase that turns a normal body change into a problem to fix. (That one’s even more loaded.)

These buzzy labels take something normal and make it sound like a diagnosis. But newsflash: women are supposed to have bellies. Flat stomachs have been held up as the ideal for so long, we forget they’re actually the exception—not the norm.

As a dietitian who works with many women in perimenopause, I hear similar stories over and over. You’re not alone if you’ve thought…

“My weight hasn’t changed, but my body shape has. My clothes fit differently.” 

“I feel like I’m doing everything the same, but I’ve gained weight anyway.” 

“I feel so tired all the time and my emotional eating has skyrocketed out of nowhere.” 

“I know it’s normal and I’m supposed to be okay with it, but I’m just not.”

I’m going to break down what menobelly really is and why it happens—so you can stop blaming yourself or thinking you need a new diet to “fix” it. Spoiler: it’s not your fault, and your body isn’t a problem to solve.

Then, I’ll share my perspective on what it means to live in a body that’s changing—often in ways that pull us further from the so-called “ideal.”

And if you want supportive, non-restrictive nutrition strategies to go deeper, check out my Midlife Food & Body Image Reset. It’s where we turn all this knowledge into real-life peace with food, body trust, and care that actually feels good.

What Is “Menobelly” Actually?

So yes, menobelly is real. Belly shape changes are normal and expected during perimenopause and menopause. But the shame and panic that surround this change is manufactured. That’s the patriarchy and wellness culture doing what they do best: turning natural body processes into problems we’re supposed to spend time and money fixing.

I really hate that for us.

If your body feels confusing or like it’s working against you and you want a little extra support here, check out my free guide: “When Hunger, Cravings & Body Image Feel Out of Sync: A Midlife Reframe”.

Download that here.

Menobelly is a term used to describe the shift many women notice from their butt and hips to their belly, right below the belly button. You’ve probably heard it talked about like a flaw—something to hide or fix. But the truth is that it happens due to normal biological changes:

• Estrogen levels drop. Estrogen suppresses the accumulation of visceral fat. As it declines, fat redistributes from the hips and thighs to the belly.
• Progesterone drops too. This can increase bloating and disrupt digestion.
• Cortisol levels rise. More stress = more belly fat storage, thanks to our ancient survival wiring.
• Muscle mass declines. Protein synthesis slows, and we often move less as we age. That means more softness and less definition—even if your weight stays the same.

But belly changes in midlife aren’t just about fat gain. Many women also experience increased bloating, especially in perimenopause. Digestive shifts—like slower motility, changes in gut bacteria, or food sensitivities—can cause your belly to feel distended or uncomfortable.

The difference is that bloating often fluctuates throughout the day, while fat redistribution is steadier. You may notice both happening. And neither means your body is broken or that you need an elimination diet.

So if you’ve been wondering, “Why do I suddenly have this belly?” the answer is: your body is adapting to less estrogen. It happens to all of us.

“80% of women gain weight during perimenopause. That doesn’t mean 80% of women are doing something wrong.”

I’m not going to give you 5 foods to cut out or tell you to do a million sit ups. But I do think it’s worth exploring why we feel so bad about our bellies and what to do about it.

What To Do About Menobelly (Besides Hating Your Body)

Even though you can’t snap your fingers and make these changes disappear, there are ways to support your body and your belly that go beyond chasing a flat stomach. You can protect your strength, boost your energy, and feel more confident—not by controlling your body, but by caring for it. Body respect for the win.

Here are some ideas:

• Build or maintain muscle with strength-based movement (weights, yoga, resistance bands—whatever works for you)
• Prioritize satisfying, regular meals to support energy and digestion
• Add in fiber-rich foods to help with bloating and support hormone balance
• Choose clothing that fits and feels good now, not when your body “changes back”
• Give yourself permission to enjoy food and pleasure—throughout your day, not just in moments of escape

But I know, none of those answers the question “how to make menobelly go away”? Well, that’s because that’s not really possible. I promise, if it was, I’d tell you.

If the term menobelly makes you cringe, you’re not alone. It’s a made-up word that pathologizes a normal body change—but it’s also what many people are searching for when they’re trying to understand what’s happening. That’s why I use it here: to reach the folks who are looking for clarity and care, not shame.

What Makes A Changing Belly So Hard Emotionally?

Your belly might be changing, but what most likely hurts the most is the meaning you’ve been taught to attach to that change.

• We live in a culture that equates thinness with health and worth.
• Aging is treated as something shameful or fixable.
• We are rarely given a model for what it means to grow into our bodies with compassion.

This is why the body image struggle in perimenopause feels so raw: You might logically know that your body deserves care as it changes, but still wish it looked different. You might logically know that even using the word menobelly feels awful, but here we are. That might feel conflicting. But it’s actually normal to feel both of these things at the same time.

As I talk about in my Midlife Reset series, this often shows up as a kind of body grief—a term popularized by therapist Bri Campos, who has done powerful work helping all of us understand how to talk about body changes, grief, and acceptance more honestly and compassionately.

Body grief can feel like longing, discomfort, confusion, or sadness. It’s the emotional weight of realizing that your body is changing in ways that you didn’t choose and can’t fully control. And in a culture that praises youth and thinness, that grief can get tangled up with shame.

You might find you’re;

• Sad or nostalgic about the shape you used to have, even if you never liked it at the time
• Feeling invisible in public or dismissed in the doctor’s office
• Missing the ease you felt in your body or clothes
• Wishing your body felt like it belonged to you again
• Feeling sad about all the time and money you’ve spent trying to “fix” your body

Naming these experiences as sad instead of something you’re doing wrong can have a surprisingly powerful impact on how you feel about them. Watching your body change without white knuckling isn’t weakness. And neither is feeling sad about it. It’s a response to change. And naming it is the first step toward healing and treating your body well, no matter what it looks like. 

Diet Culture Makes This Worse—Not Better

When we feel disconnected from our bodies, it’s easy to think, “Maybe I just need more discipline. Maybe I should go back to what worked before.” But the old plans don’t work anymore.(or maybe they never did?). You can do everything the way you used to—and your body will still change. That’s not failure. That’s biology.

Why Most Menobelly Solutions Don’t Work

The internet is flooded with promises to “get rid of menobelly”—from supplements to flat-belly workouts. But here’s the truth:

You can’t spot-reduce fat.

Midlife belly changes are normal.

Most of these fixes feed shame, not healing.

What works? Supporting your body with consistent care. Building a more respectful relationship with food, movement, and rest. And doing the deeper work of unhooking your worth from your waistline.

The truth about dieting in midlife:

• Dieting increases stress, which can amplify belly fat storage
• Low calorie and low carb (or even elimination diets) usually backfire, leading to stronger cravings and blood sugar swings, which can cause more weight gain on top of other problems
• The attempt to control can create more disconnection and shame
• Eating disorders ramp up during perimenopause, likely because of how our culture treats body changes and aging

What’s marketed as a “solution” to menobelly often leads to the very symptoms women are trying to avoid. This double-edged sword is all over the diet industry and is what makes it so hard to break out of the patterns.

This is also where the Health at Every Size® (HAES) approach can be deeply grounding. Rooted in weight inclusivity, HAES rejects the idea that health is only possible at a certain size and instead emphasizes respect, access, and evidence-based care for all bodies. If you’re tired of being told your body is the problem, this framework can help you reconnect with health on your own terms.

What Can Help Support Your Belly (That Isn’t About Shrinking it or Buying a Supplement)

You don’t need to fight your belly. But you can support your body. While we can’t magically reverse the natural changes of midlife, there are ways to support your strength, energy, and confidence:

• Focus on resistance or strength training a few times a week to support your muscle mass and metabolism.
• Choose meals that are balanced and satisfying, with enough protein, fiber, and fat to support stable energy and mood.
• Prioritize gentle movement that you enjoy, whether that’s walking, yoga, dance, or swimming. Shout out to dance classes. 
• Support digestion with regular meals, enough hydration, and plenty of fiber-rich foods like fruits, vegetables, beans, and whole grains. No need to go overboard though, too much fiber will make bloating worse. 
• Take pleasure in food, clothing, and routines that make you feel good in the body you have now. Here’s how I explain this in more depth when it comes to perimenopause and sugar cravings.

None of these things will “flatten” your belly (remember that’s diet culture oppressive bs). But they can help you feel more at home in your body and strengthen your sense of care instead of control.

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Your Midlife Belly Support Toolkit (No Diets Required)

• Strength-based movement 2–3x/week
• Regular, satisfying meals with fiber + protein
• Clothes that fit your current body
• Stop the binge-restrict cycle so you can find peace & balance
• Pleasure and softness—not punishment
• Community, self-compassion, and unlearning shame

A Word About GLP-1’s For Menobelly (Or Any Types of Bellies)

If you’ve been considering a medication like Ozempic to manage your appetite, reduce binge eating, or change your body, I encourage you to explore the full picture first. These GLP-1 receptor agonists are often promoted as a fix—but they come with serious risks, especially for those with a history of disordered eating or body shame.

These drugs can dramatically suppress appetite, but that isn’t always a good thing. When you’re trying to reconnect with your body and rebuild trust, medications that mute hunger cues may deepen the disconnection. They might reduce bingeing temporarily, but the underlying reasons—nervous system overload, unmet emotional needs, trauma, diet culture—are still there.

You can read my deep-dive here: Should You Take Ozempic for Binge Eating?

If you’re navigating issues like nighttime bingeing, food fixation, or feeling out of sync with your hunger signals, here are a few related resources:

• Why You Might Be Binge Eating at Night
• Getting Your Hunger Cues Back
• Is It Emotional Hunger or Physical Hunger?

Here are some practices we explore in my body image and nutrition coaching:

1. Reframe the narrative.

Letting go isn’t giving up. It’s creating space to take care of yourself with less judgment. Our society often tells us that rejecting the status quo is “giving up” but in reality, this is so far from the truth. It’s wildly helpful to have other people in your life who are also rejecting the notion their body is a problem to be solved.

Choosing to respect for and care for your body as it is is ABSOLUTELY not giving up. It’s maybe the healthiest choice you can make for yourself.

2. Feed yourself consistently.
Eat enough food—especially breakfast. Skipping meals or cutting carbs backfires when hormones are shifting.

This can be such a tough one if you’re desperate to lose weight, so I get it. It’s not always easy. But not eating enough will keep you stuck obsessing about food, feeling guilty when you eat, and can even keep you stuck binge eating and having those “cheat weekends” that feel totally out of control.

3. Move gently and regularly.
Muscle loss does happen and it’s wise to do what you can to preserve it. But it doesn’t require punishment. Walking, resistance bands, or yoga counts. Consistency and enjoyment matter more than intensity.

If it feels difficult for you to get motivated to exercise, please be nice to yourself. You may need to find an inclusive space to move your body where you feel safe, part of a community, and not like a silly loser. (Lots of fitness spaces are super toxic or intimidating, let’s be honest)

4. Wear clothes that fit.
This is one of the most profound acts of body respect. Don’t keep punishing your current body with clothes that belong to someone you used to be.

If you have clothes that are way too small for you, consider giving them away or selling them. Imagine how great it would feel if you didn’t have the “I wish that still fit me” thought every day.

5. Choose body respect (and ditch the idea you need to “love your body”.

You don’t have to love your body to treat it with respect. The pressure to feel confident, radiant, or empowered in your changing body every day can become its own burden. Respect is quieter—and more sustainable. It looks like feeding yourself regularly, wearing clothes that fit, speaking kindly to yourself, and opting out of toxic self-monitoring. Love is great if it comes, but respect is enough.

Final Thoughts: This Isn’t Your Fault

If you’ve experienced disordered eating or a complicated relationship with food, know this: perimenopause does not need to undo your progress—it simply asks you to deepen your tools. Rebuilding trust with your body at this stage is totally possible.

We all deserve to respect our bodies as they change, not to be constantly fighting them and mad at them for not adhering to social requirements. If your body is changing and you feel unsettled, ashamed, or sad—you are not alone. You’re not failing at midlife. You’re not failing at intuitive eating. You’re not failing your body.

You’re responding to an enormous hormonal, cultural, and emotional transition with the tools you’ve been given. And if those tools aren’t working anymore, that doesn’t mean you are broken. It means it’s time to update the toolkit.

If you’re ready to explore that invitation, my Midlife Food & Body Image Reset program is here for you. Let go of shame. Tune back in. You don’t need to fight your body to feel at home in it again.

Not sure you’re ready to join a full course? That’s okay. Start with my free guide: “When Hunger, Cravings & Body Image Feel Out of Sync”
It’s short, compassionate, and will help you feel less alone.

Download that here.

Or drop a comment: what have you noticed about your body image during perimenopause? I’d love to hear your story.

About Emily