Weight Gain in Perimenopause

As you reach your late 40s, you may be noticing some changes in your body. You might find that it takes a little longer to wake up in the morning, your menstrual cycle may become unpredictable, and your clothing may begin to feel tighter. These signs suggest that your body is transitioning into perimenopause.

Perimenopause, the period leading up to menopause, marks a decline in reproductive function. During this time, women may experience changes in hormone levels, reduced fertility, and various symptoms including night sweats, hot flashes, and mood swings. These symptoms can disrupt sleep and contribute to weight gain. If you’re looking for ways to manage your weight during perimenopause, we’re here to help.

Perimenopausal weight gain continues to be a widespread concern for women in midlife and beyond, regardless of the amount of self-love and self-acceptance they cultivate.

What Causes Weight Gain during Perimenopause?

Is weight gain becoming a common concern for you? Here are a few factors to consider:

Decreased muscle mass due to low levels of oestrogen affects your metabolism, leading to a slower calorie burn. Additionally, low oestrogen promotes fat storage around your belly.

Sleep disruptions during this period can impact your hunger hormones, energy levels, and motivation to make healthy choices in your diet and exercise routine.

Insulin resistance is frequently observed, contributing to weight gain during this phase.

Understanding these factors can help you effectively address weight gain and maintain a healthy lifestyle.

What you can do about weight gain?

Achieve and Maintain a Healthy Weight During Perimenopause

Maintaining a healthy weight during perimenopause is crucial to your overall well-being. Here are some expert tips to help you prevent excess weight gain and feel your best.

Focus on Nutrition: A well-rounded and plant-based diet can work wonders in reducing the chances of weight gain. Fill your plate with a colorful array of fruits, vegetables, whole grains, nuts, seeds, beans, and pulses. These fiber-rich foods not only support a healthy gut but also keep you feeling satisfied for longer.

Move Your Body: Incorporating physical activity into your daily routine doesn’t have to be a daunting task. Find activities that you genuinely enjoy, whether it’s a yoga class, dancing, or a refreshing swim. Remember, exercise can take many forms, including simple activities like walking, doing housework, or tending to your garden.

Prioritize Quality Sleep: Sleep plays a vital role in your physical and mental health. Aim to get 7-9 hours of quality sleep each night, understanding that individual needs may vary. By ensuring adequate rest, you are supporting your body’s natural processes and promoting overall well-being.

Understand the Gut-Weight Connection: Exciting research has shown a link between the gut microbiome and weight management during menopause. Specific bacteria in your gut can influence estrogen levels and how your body stores fat. Prioritize a healthy gut by nourishing it with a balanced diet and considering probiotic supplements.

Be Cautious with Supplements: While various supplements claim to aid in weight loss, it’s essential to tread carefully. Scientific evidence supporting the effectiveness of weight loss supplements, particularly probiotics, is limited and inconsistent. Consult with a healthcare professional before incorporating any supplements into your routine.

By following these practical strategies, you can navigate perimenopause while maintaining a healthy weight and overall well-being. Remember, taking care of yourself is a lifelong journey.


As your body goes through perimenopause and enters menopause, the changes you’re experiencing will continue to develop. If you’re facing weight issues during perimenopause, there are steps you can take now to prevent more serious health problems later on. In addition, maintaining a healthy diet, regular exercise, and self-care are crucial for not only maintaining your appearance and well-being, but also enhancing your quality of life during perimenopause and beyond.

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