Perimenopause and menopause have gained significant attention in recent years, but much of the information circulating—particularly on social media—can feel overwhelming, even discouraging. The prevailing notion that weight gain during this life stage is inevitable often leaves women feeling helpless. However, experts say a proactive approach to health and well-being can significantly ease the transition and even help prevent unwanted weight gain during perimenopause.
According to Dr. Jessica Shepherd, an OB-GYN and author of Generation M, being proactive about lifestyle choices before entering perimenopause is crucial. She emphasizes that adopting healthy habits early on—focusing on diet, exercise, and overall well-being—sets the foundation for managing weight during menopause more effectively.
Dr. Mir Ali, medical director of MemorialCare Surgical Weight Loss Center, concurs, explaining that weight gain during perimenopause is common but can be mitigated with the right habits. He stresses that maintaining a healthy weight before entering perimenopause can help reduce the risk of significant weight gain.
Understanding Perimenopausal Weight Gain
While weight gain is a typical part of life, perimenopausal weight gain stands out for its distinct causes. As women undergo hormonal shifts—particularly a drop in estrogen and an increase in cortisol, the stress hormone—losing or maintaining weight becomes more challenging. Dr. Ali notes that many women gain weight in their midsection despite keeping their diets the same, which can be more difficult to reverse than in previous years.
Dr. Michael Snyder, medical director at HCA HealthONE Denver Center for Weight Loss, explains that hormonal fluctuations also affect the way fat is broken down and stored. Coupled with a natural loss of muscle mass and bone density during this phase of life, these changes make it easier to gain weight while harder to shed it.
Six Ways to Manage Weight and Avoid Gain During Menopause
Increase Protein Intake
Experts unanimously recommend boosting protein consumption to combat weight gain during perimenopause. Protein helps support muscle mass, which in turn helps maintain metabolic function. Dr. Shepherd suggests incorporating both plant and animal-based proteins, such as poultry, eggs, beans, and nuts. Protein also contributes to satiety, reducing the likelihood of overeating.
Don’t Skip Fiber
Fiber is another key player in maintaining a healthy weight. Dr. Shepherd highlights that fiber supports gut health, which weakens with age. It also helps regulate blood sugar levels, preventing the spikes and crashes that can lead to overeating. Vegetables like broccoli, carrots, and cucumbers are high in fiber and low in calories, making them excellent choices for weight management.
Exercise Regularly
Physical activity is critical for overall health and weight management. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity exercise per week. Dr. Shepherd suggests that weight-bearing exercises, such as running, hiking, and dancing, can help maintain bone strength and muscle mass, while Dr. Ali emphasizes that any form of exercise contributes to a healthier body.
Incorporate Strength Training
Lifting weights is a crucial addition to any fitness routine, especially during perimenopause. Strength training helps to preserve and build muscle mass, which can otherwise decline with age. Dr. Ali points out that increased muscle mass not only boosts metabolism but also improves overall strength and bone health.
Limit Added Sugars
Dr. Ali advises cutting back on added sugars, which contribute empty calories and can lead to weight gain. The American Heart Association recommends that women limit their intake of added sugars to no more than 100 calories per day. By reducing sugar consumption, women can help prevent unwanted weight gain and avoid the habit-forming nature of sugary foods.
Prioritize Sleep
Sleep disturbances, common during perimenopause, can contribute to weight gain by increasing cortisol levels and promoting overeating. Dr. Snyder stresses the importance of getting at least seven hours of quality sleep each night. Establishing a regular sleep routine, limiting alcohol intake, and maintaining an active lifestyle can support better sleep patterns.
Final Thoughts
The message from doctors is clear: perimenopausal and menopausal weight gain is not a foregone conclusion. While the hormonal shifts during this time may make weight management more difficult, adopting healthy habits in diet, exercise, and sleep can minimize these effects. Starting early—even in your 20s and 30s—can significantly enhance your ability to maintain a healthy weight through the menopausal years and beyond.
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