If you’re a perimenopausal woman, you may have noticed changes in your weight that seem to come out of nowhere. It’s a common concern: Why do we gain weight during perimenopause, and does everyone experience it?  

In this blog post, we’ll explore the reasons behind weight gain during this phase, whether it’s inevitable, and how you can manage your weight while still feeling good about your body. 

Hormonal Changes Can Increase Your Abdominal Fat 

The hormonal fluctuations that occur during perimenopause, particularly the decline in estrogen levels, play a significant role in weight gain. Estrogen helps regulate metabolism and fat distribution, so when levels drop, you might notice an increase in abdominal fat.

Additionally, lower estrogen can lead to reduced muscle mass, which slows down your metabolism, making it easier to gain weight and harder to lose it. 

Slowed Metabolism as You Age 

As we age, our metabolism naturally slows down. This means your body requires fewer calories to function. So, if you continue eating the same amount as before, weight gain is likely.  

This slowdown is often worsened by a reduction in physical activity that many experience as they juggle the demands of work, family, and life changes during perimenopause. 

Increased Stress and Emotional Eating 

Perimenopause can be a stressful time, and for many women, this stress leads to emotional eating. The comfort foods that many turn to are typically high in calories, sugar, and fat, which can contribute to weight gain.  

Stress also leads to the production of cortisol, a hormone that encourages the body to store fat, particularly around the abdomen. 

Does Everyone Gain Weight During Perimenopause? 

While weight gain is common during perimenopause, it is not inevitable. Every woman’s body responds differently to hormonal changes, and factors like genetics, lifestyle, and overall health play a significant role.  

Some women may notice only minor changes in their weight, while others may experience more significant fluctuations. 

How to Manage Weight Gain and Feel Good 

1. Focus on Nutrition 

Eating a balanced diet rich in whole foods, lean proteins, and healthy fats can help manage weight gain during perimenopause.  

Try to eat more fibre and reduce processed foods and sugars to help stabilise blood sugar levels and reduce your cravings. 

2. Stay Active 

Regular physical activity is key to maintaining a healthy weight.  

Strength training is particularly beneficial as it helps preserve muscle mass, boosting your metabolism.  

Additionally, activities like walking, cycling, and swimming can help burn calories and keep your cardiovascular system healthy. 

3. Manage Stress 

Finding healthy ways to manage stress is an important tool to avoid emotional eating and keep cortisol levels in check.  

Practices like yoga, meditation, and deep breathing can help you stay calm and focused, reducing the likelihood of turning to food for comfort. 

4. Embrace Body Positivity 

While managing weight is important, it’s equally important to cultivate a positive body image. Weighing scales can help us track weight loss but try to focus on how you feel rather than just the number on the scale. 

A positive mindset takes effort to cultivate but can help you to celebrate the strength and resilience of your body and embrace the changes as a natural part of life. 

Perimenopause Weight Gain is Common 

Weight gain during perimenopause is a common symptom, but it’s not something you have to put up with without support.  

By understanding the reasons behind these changes and making small steps to incorporate things like healthy eating, regular exercise, and stress management, you can navigate this phase with confidence.  

Remember, you’re not alone on this journey. For more tips, support, and inspiration, you can head to my blog here. 

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