Struggling With the Mom Pooch? The Truth Behind Stubborn Belly Fat in Women
- Kimberly Moduno
- Apr 25
- 8 min read
The “Mom Pooch” Struggle
As a licensed health care provider of over a decade, I can confidently say that the “Mom Pooch” is the number one complaint of women about their bodies. Women would sit across from me in my office and tell me about cutting out carbs, hours of cardio, and the 1000+ crunches they would do but no matter what they tried…the hated bulge of belly fat stubbornly remained in place. There are a few things that can really make a women feel unattractive. Belly fat is at the top of the list, and I can attest to that. There is nothing more humbling then slipping on a cute dress, turning sideways and then pondering how many people might actually think you could be pregnant.
Sigh….
So what is the cause of belly fat and how do we get rid of it?
Problem: Hormonal Changes Sabotaging Your Metabolism
When I refer to hormonal changes I think the general public awareness of this only includes the surge of hormones in adolescence and the drastic drop in menopause. But there is so much more than that in between those stages and I don’t believe most people understand how significant those hormonal changes affect metabolism, body composition and energy levels...and yes, belly fat.
How Estrogen, Progesterone, and Testosterone Affect Fat Storage
There are three hormones that affect metabolism: Estrogen, Progesterone and Testosterone. (Yes, women need testosterone too!) Estrogen and Progesterone drop significantly in what we all know as menopause. Testosterone, however has a very gradual decline and which begins as young as 30. The decline is so gradual that women often don’t notice and just attribute the symptoms of low testosterone to getting older and having a busy life with raising kids, careers, etc.
Signs You Might Have Low Testosterone
There are four ways in which low testosterone in women contributes to increased belly fat.
Lower Energy
Testosterone gives us energy every day, if you don’t have energy you are less likely to be active and less likely to participate in various activities like exercise and meal prep.
Poor Body Composition
Low testosterone is directly linked to lower muscle mass and higher fat mass, including belly fat! A common sign of low testosterone is increased fat mass in specifically the abdominal area.
Slower Metabolism
As testosterone declines, so does your metabolism resulting in more difficulty in losing weight even when making significant lifestyle changes with diet and exercise. Women with low testosterone will often report applying the same diet and exercise plan they used in the past but without the same results.
Insomnia
Testosterone helps us stay asleep through the night. Low testosterone results in insufficient sleep which increases cortisol levels resulting in increased abdominal fat.
Solution: Bioidentical Hormone Replacement Therapy
Naturally increasing your hormone levels is an option for some people, however the overall benefits of this is very minimal. If you are lucky, you may see up to a 10% increase which is not significant enough for most people to see and feel a change. If the body doesn’t have the capacity to make the hormone, then all the supplements in the world can’t make that happen.
The best and most productive solution is to simply replace your hormones with Bioidentical hormone replacement therapy (BHRT). If you are interested in looking into this (highly recommend) you should find a health care provider who specializes in BHRT and simply start with a consult with lab work.
Problem: Poor Gut Health and Inflammatory Diets
Believe it or not, the American diet is certainly not helping any of us keep a slim and trim tummy. Shocker I know. Over the past year I’ve learned so much about gut health and this section really deserves a few blogs of its own so I’ll try to keep it simple and to the point for now.
Over the past century, the way that food is processed, packaged, prepared and sold has evolved into something that does not meet the needs of maintaining a healthy gut. The over consumption of inflammatory foods combined with the overgrowth of bad bacteria versus good bacteria in the gut breaks down the protective mucosal layer on the intestine resulting in a cascade of health problems. The sneaky part, is most of these health problems fly just under the radar causing symptoms that are vague making it difficult to connect to your diet and your symptoms. How gut health is connected to increased belly fat is a bit of a long domino affect, so know that balancing your gut and changing your diet can have a significant impact on getting rid of belly fat.
Solution: Heal Your Gut, Shrink Your Belly
Here is a list of things you can do to start improving your gut health to reduce belly fat. Even starting with a few simple changes is going to have an impact.
Eliminate or Reduce Food and Drinks That Promote Inflammation
Processed and artificial foods
Fried foods
Refined sugar and starches
Alcohol
Add Both a Pre-Biotic and Pro-Biotic to Your Daily Routine.
Get a Food Sensitivity Test
There may be foods that cause inflammation for you specifically, even if they are generally considered healthy. For example, almonds are inflammatory for me. At Horizon, we offer this specific testing. Inquire >
Do a Gut Reset
Find a reputable company that offers a supplement line to help restore your gut. At Horizon, we offer the Total Gut Restoration kit by Microbiome Labs.
Drink Hydrogen Water
Hydrogen in the gut is essential to help support and maintain good bacteria. At Horizon, we offer Hydrogen water bottles by Echo.
Solution: GLP-1 Therapy
If you struggle with cravings, increased appetite and portion control you may be a great candidate for GLP-1 Therapy. GLP-1 is a weekly injectable medication that slows gastric emptying resulting in a significant change in appetite. Patients feel fuller faster and longer lending them ability be more intentional about their diet and lose weight. They also experience a reduction in cravings, snacking, and alcohol intake and can expect to lose about 1-2 lbs per week. An additional health benefit of a GLP-1 is better blood sugar control and reduced inflammation.
Problem: Confusing Activity with Real Exercise
Exercise is an interesting conversation I have with patients, only because it seems that many seem to put activity and exercise into the same category, but they are actually very different.
Why Walking or Standing Isn’t Always “Exercise”
Activity is great, I would much rather my patients be active than sedentary. However, this is not always the same thing as exercise. For example, I’ll ask my patient if they get exercise and they may say yes, and explain to me that they walk several miles at work every day. Since she participates in this activity daily, the body doesn’t recognize it as a challenge which would be the requirement to consider it exercise. This is not to say that walking isn’t exercise but I do not believe that it is for everyone. I’ll explain.
The body has this wonderful ability of adapting to physical challenges by getting stronger and more energy efficient. This is why a body builder will gradually increase the weight they lift and a runner will increase their distance or speed as they train. If someone is a complete couch potato and they start walking three miles a day, I would consider this exercise. However, if a marathon runner walks 3 miles a day, we would not consider this an exercise for them. Its just an activity. So if we go back to the patient who walks several miles a day at work and does this same activity routinely, the body has adapted to the change and it no longer stresses the body in a way to make it stronger or more efficient.
Solution: Effective Workouts That Burn Belly Fat
To reap the benefits of “exercise” it must be some sort of stress on your body to speed up metabolism, increase muscle mass and decrease fat. Exercise isn’t really fun, but If you are going to invest in this you mind as well make it worth your time and effort. The benefits of exercise are amazing! It is also important to incorporate both aerobic exercise (cardio) and strength training (crunches) if you are aiming to get rid of unwanted belly fat.
Problem: Genetics and Body Shape
Are you a Pear or an Apple? Hour Glass? Inverted triangle or Rectangle? Some of us are just stuck with the short straw of genetics and have a larger distribution of fat in the midsection and even if you did everything else right, some of it will steadfastly remain. I advise you start with addressing some of the problems and solutions suggested above but it all else fails, we have Body Contouring treatments as a great solution for those patients.
Solution: Body Contouring Treatments That Actually Work
Tummy Tuck with Liposuction (Surgical)
This is the most invasive option for treatment of excess abdominal fat and lose skin. It yields some impressive results fairly quickly, but comes with a high price tag, numerous risks, and a lot of downtime… not to mention the pain.
This is liposuction with radiofrequency and the closest to surgery without the added risk, lengthy downtime or high cost. Bodytite is a excellent option for someone who wants great results but does not want a full surgery with large incisions.
Morpheus8 Radiofrequency Microneedling
Morphues8 can help reduce volume and simultaneously tighten the skin. The volume reduction is not as significant as the previous two, but is a great combo therapy with BodyTite. Morpheus8 produces some impressive skin tightening results and the results are long lasting.
Evolve - Noninvasive Radiofrequency
This treatment option with reduce volume, tighten skin and tone abs simultaneously. It is completely painless with zero downtime. Results are not quite as impressive as the previously discussed treatment options, but it is definitely a great option for the right candidate.
Ready to Take the Next Step?
Belly fat can be one of the most frustrating challenges women face, especially when you're doing everything “right” and still not seeing results. The truth is, lasting change often requires more than just diet and exercise—it means understanding your hormones, gut health, activity levels, and even genetics. The good news? There are real, science-backed solutions available.
Whether it's BHRT, gut restoration, GLP-1 therapy, or body contouring, you don’t have to navigate this journey alone. If you’re tired of fighting stubborn belly fat with no results, it’s time for a personalized approach. Schedule a consultation today to explore your hormone levels, gut health, and treatment options tailored to your body’s needs. Let’s uncover the root cause—and create a plan that actually works.
Frequently Asked Questions About Stubborn Belly Fat
What is the main cause of the “mom pooch”?
Hormonal imbalances—especially low testosterone—combined with poor gut health and lack of effective exercise, are primary causes of stubborn belly fat.
Can hormonal changes cause weight gain in the belly area?
How does gut health affect belly fat?
Is walking enough to lose belly fat?
What are noninvasive options for reducing belly fat?
Kimberly Losik, a board certified nurse practitioner, is the Founder, Owner and Medical Director of Horizon Med Spa and Wellness. Kimberly has earned multiple degrees including a bachelors in Kinesiology, a bachelors in Nursing, as well as a Masters in Nursing. For over a decade, she has earned experience in Orthopedics, Geriatrics, Internal medicine, Medical weight loss, aesthetics and anti-aging medicine. Her passion to help patients look and feel like the best version of themselves was the foundation of Horizon, which began in early 2020. Since then, she has attended numerous trainings, conferences and seminars to continue to offer patients the best solutions and aesthetic and antiaging medicine. Additionally, she is a clinical trainer for the company Inmode, an internationally recognized leader in the aesthetic industry.
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