Weight Changes in Perimenopause

Causes and Solutions

Understanding Perimenopausal Weight Changes

Perimenopause, the transition leading up to menopause, brings significant hormonal shifts that can impact metabolism, fat distribution, and body composition. Many people in their 40s and 50s notice weight gain, especially around the abdomen, even if their diet and exercise habits remain unchanged.

What Causes Weight Gain in Perimenopause?

Several factors contribute to weight changes during perimenopause:

Hormonal Fluctuations

Oestrogen levels fluctuate, leading to increased fat storage, particularly in the abdominal area.
Lower progesterone levels can cause water retention and bloating.

Slower Metabolism

With age, the body naturally burns fewer calories, making weight management more challenging.

Muscle Loss

Sarcopenia (age-related muscle loss) reduces the number of calories burned at rest, leading to gradual weight gain.

Insulin Resistance

Changes in hormone levels can lead to insulin resistance, increasing fat storage and making weight loss more difficult.

Increased Stress and Cortisol

Higher stress levels can elevate cortisol, which promotes fat accumulation, particularly around the midsection.

Sleep Disturbances

Poor sleep, common in perimenopause due to night sweats and hormonal fluctuations, can disrupt hunger hormones, leading to increased appetite and cravings for unhealthy foods.

Lifestyle Factors

Changes in physical activity, dietary habits, and daily routines can also contribute to weight fluctuations.

Effective Solutions for Managing Weight in Perimenopause

While perimenopausal weight changes can feel frustrating, there are strategies to support a healthy weight and overall well being.

Prioritise Protein and Strength Training

Eating adequate protein helps maintain muscle mass, which boosts metabolism.
Strength training 2-3 times per week can prevent muscle loss and improve body composition.

Focus on Whole, Nutrient-Dense Foods

Opt for high-fibre vegetables, healthy fats, and lean proteins.
Reduce processed foods, refined carbs, and sugary snacks to balance blood sugar levels.

Support Hormonal Balance

Adaptogens like ashwagandha or maca may help regulate stress hormones.
Omega-3 fatty acids, found in chia seeds and flaxseeds, can support hormone production and reduce inflammation.

Manage Stress Effectively

Practice mindfulness, meditation, or deep breathing to lower cortisol levels.
Engage in relaxing activities like yoga, nature walks, or journaling.

Improve Sleep Hygiene

Maintain a consistent sleep schedule and limit screen time before bed.
Create a cool, dark, and quiet sleep environment to promote restful sleep.

Stay Active Throughout the Day

Incorporate movement into daily life—take walks, stretch, or do short workouts.
Avoid prolonged sitting by setting reminders to move every hour.

Monitor Alcohol and Caffeine Intake

Alcohol can disrupt sleep and contribute to weight gain.
Reducing caffeine intake in the afternoon can improve sleep quality.

Seek Professional Support

Consulting a clinical nutritionist or menopause coach can provide personalised guidance.
Lab testing can help identify hormonal imbalances and tailor interventions accordingly.

Final Thoughts

Weight changes during perimenopause are common, but they don’t have to feel inevitable or unmanageable. By prioritising nutrition, movement, stress management, and sleep, you can support your body through this transition and feel your best.

If you’re looking for personalised strategies to navigate perimenopause with confidence, consider joining our free membership community for expert advice, practical tips, and supportive resources.