Perimenopause doesn’t have to mean an inevitable weight gain. While many women experience this challenge during the transition to menopause, it’s not an irreversible fate. With a proactive approach, it’s possible to manage or even prevent weight gain as you navigate through this stage of life.
Understanding Perimenopausal Weight Gain
Weight gain during perimenopause is often attributed to hormonal changes. As estrogen levels fluctuate and cortisol levels rise, the body’s metabolism can shift, making it harder to maintain or lose weight. Women may find themselves gaining weight even when their diet and exercise habits haven’t changed, particularly around the midsection.
However, experts emphasize that while these changes make weight management more challenging, they are not insurmountable. “The healthiest way to approach perimenopause is by focusing on overall health and well-being,” explains Dr. Jessica Shepherd, an OB-GYN based in Texas. By maintaining a healthy lifestyle before and during this period, it’s possible to mitigate the impact of hormonal shifts and weight gain.
Why Weight Management Becomes Harder During Perimenopause
The hormonal changes during perimenopause are at the core of why weight gain becomes more common. A drop in estrogen, combined with an increase in cortisol, can interfere with fat metabolism and lead to fat storage. Additionally, a decrease in testosterone and the natural loss of muscle mass can further complicate weight management.
Dr. Michael Snyder, medical director of bariatric surgery at Rose Medical Center, notes that this loss of muscle mass not only slows down metabolism but also makes it easier to gain weight. Other factors such as stress, sleep disruptions, and changes in physical activity levels further contribute to weight challenges.
6 Tips to Manage Weight During Perimenopause
Increase Protein Intake
Experts unanimously agree that increasing protein consumption is crucial. Protein helps maintain muscle mass, supports metabolism, and prevents hunger pangs between meals. Dr. Shepherd recommends consuming around 30 to 35 grams of protein per meal, which can come from both animal and plant-based sources.
Don’t Skip Fiber
Fiber, although often overshadowed by protein, is vital for maintaining a healthy weight. It supports digestion, stabilizes blood sugar, and promotes a feeling of fullness, which can prevent overeating. Dr. Shepherd advises increasing fiber intake through fruits, vegetables, legumes, and whole grains. Fiber also supports gut health, which tends to weaken with age.
Exercise Regularly
Physical activity is key to maintaining both muscle mass and overall health. The CDC recommends at least 150 minutes of moderate exercise per week. Weight-bearing activities such as hiking, running, or dancing can be particularly beneficial for bone health. Adding strength training exercises at least two days a week helps build muscle, which in turn boosts metabolism.
Lift Weights
Strength training becomes increasingly important as women approach perimenopause. Dr. Shepherd suggests incorporating weightlifting into your routine to build and maintain muscle mass. Muscle mass not only supports the bones but also helps burn more calories at rest, aiding in weight management.
Limit Added Sugars
Added sugars contribute to weight gain by providing empty calories. Dr. Mir Ali, medical director at MemorialCare Surgical Weight Loss Center, warns that excessive sugar intake can lead to long-term habit formation, making it harder to eliminate it later. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of your total daily calories, with the American Heart Association advocating for no more than 25 grams of added sugar per day for women.
Prioritize Sleep
Quality sleep is essential for weight management. Dr. Snyder highlights the importance of getting at least seven hours of sleep per night. Sleep helps regulate cortisol levels, reduces stress, and prevents overeating caused by fatigue. While hormonal changes during perimenopause can affect sleep, maintaining a consistent exercise routine and healthy eating habits can support better sleep quality.
Conclusion: Set Yourself Up for Success
While perimenopausal weight gain is a common concern, it is by no means unavoidable. Adopting healthy habits today—whether you’re in your 20s, 30s, or 40s—can significantly ease the transition into perimenopause. By focusing on a balanced diet, regular exercise, and proper sleep, you can manage your weight and navigate this stage of life with confidence.
Related Topics:
Is the 30-30-30 Weight Loss Trend Worth Adopting?
Effective Strategies for Managing Weight During Menopause
8 Effective Yoga Asanas for Belly Fat Loss You Can Do at Night
