Perimenopause, the transitional phase leading up to menopause, is often linked with changes in weight. However, doctors emphasize that gaining weight during this period is not a foregone conclusion. With the right lifestyle choices, it is possible to manage your weight during this time and beyond.
Dr. Jessica Shepherd, a Texas-based ob-gyn and author of Generation M, notes that while perimenopausal weight gain is common, it’s far from inevitable. Proactive lifestyle changes that focus on diet, exercise, and overall health can help mitigate weight gain and even empower women as they navigate this phase.
“Transitioning healthily through menopause means being the healthiest version of yourself,” says Dr. Shepherd. Experts agree that maintaining a healthy weight before perimenopause begins, combined with adopting good habits, can be crucial in preventing weight gain.
Understanding Perimenopausal Weight Gain
Weight gain during perimenopause isn’t simply due to age-related lifestyle changes, but also because of significant hormonal shifts. Dr. Mir Ali, Medical Director at MemorialCare Surgical Weight Loss Center in California, explains that the hormonal changes experienced during this time can make it more challenging to lose or maintain weight. Women may find themselves gaining weight despite following the same eating habits that previously kept them in shape.
Unlike general weight gain, perimenopausal weight gain often accumulates around the midsection. These changes are largely due to fluctuations in estrogen, increased levels of the stress hormone cortisol, and a decline in testosterone, all of which can alter fat distribution and metabolic processes, according to Dr. Michael Snyder, Medical Director at HCA HealthONE Denver Center for Weight Loss.
Furthermore, as muscle mass and bone density decrease during this phase, the body becomes more prone to storing fat, which compounds the difficulty of managing weight. Stress, disrupted sleep patterns, and reduced physical activity further exacerbate these challenges.
6 Key Strategies to Prevent Weight Gain During Perimenopause
1. Boost Protein Intake
Increasing protein consumption is essential for muscle maintenance, which in turn supports a healthy metabolism. According to Dr. Shepherd, protein helps prevent muscle loss while enhancing bone health as you age. Protein is also satiating, which can reduce the risk of overeating. Sources of protein should include both plant-based options (such as beans and nuts) and animal products like poultry and eggs.
For active individuals, experts recommend consuming 1.2 to 1.5 grams of protein per kilogram of body weight, which translates to about 30 to 35 grams per meal.
2. Prioritize Fiber
Fiber plays an important role in supporting gut health, regulating blood sugar levels, and promoting a feeling of fullness. Dr. Shepherd emphasizes that as we age, our gut microbiome weakens, making it even more important to increase fiber intake. Vegetables like broccoli, carrots, and cucumbers, along with legumes and whole grains, are excellent fiber sources. Aim for at least 25 grams of fiber per day to maintain healthy digestion and stabilize blood sugar.
3. Exercise Regularly
The CDC recommends at least 150 minutes of moderate to vigorous physical activity per week. Dr. Ali highlights the role of physical activity in preserving muscle mass and overall health. Weight-bearing exercises, such as running, stair climbing, and hiking, are particularly beneficial for maintaining bone strength. Incorporating strength training into your routine is also crucial, as it helps preserve muscle mass, supporting metabolism and long-term weight management.
4. Incorporate Strength Training
As women approach perimenopause, Dr. Shepherd stresses the importance of weight training to build and maintain muscle. Muscle mass not only helps keep metabolism functioning well but also strengthens bones. Dr. Ali adds that when muscle mass is lost, fewer calories are burned at rest, making weight management more difficult.
5. Limit Added Sugar
Added sugars, found in processed foods and sweetened beverages, contribute to empty calories and can lead to weight gain. Dr. Ali advises minimizing the consumption of added sugars, noting that it can also be habit-forming. The American Heart Association recommends limiting added sugar intake to 25 grams per day for women.
6. Prioritize Quality Sleep
Sleep plays a crucial role in managing weight, especially during perimenopause. Dr. Snyder points out that quality sleep can help regulate cortisol levels, prevent overeating, and maintain energy levels for physical activity. While hormonal changes can interfere with sleep, establishing consistent sleep habits, avoiding alcohol, and staying active can improve sleep quality.
Conclusion
Doctors reassure that while perimenopausal weight gain is common, it is not inevitable. Implementing healthy habits now—such as increasing protein and fiber intake, exercising regularly, and managing sleep—can set women up for success in managing weight during and after perimenopause. Even if weight gain occurs, it is possible to lose it with the right approach. Taking control of your health today can help ensure a smoother transition through perimenopause and beyond.
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