Perimenopause is a turning point in a woman’s life that brings with it many hormonal changes. One of these is – unfortunately – unwanted weight gain. 

If you want the transition to be smoother, you’ll need to first understand the causes and how to tackle them.

We’ll explain why weight gain during perimenopause happens and the strategies that can help manage it.

Phases in the Female Reproductive Cycle

Women experience four significant stages in their reproductive cycle. 

These are:

  • premenopause
  • perimenopause
  • menopause
  • postmenopause

Perimenopause, or the menopausal transition, acts like the bridge to menopause. This usually occurs in a woman’s life in her mid-to-late 40s. 

During this phase, fluctuations in hormone levels can explain the different changes you notice in your body. Weight gain is predominantly a difficult aspect of this shift.

That’s not to say that weight gain is always or directly a result of such a fluctuation. Aging, lifestyle factors, hormonal imbalances, etc., could all be held responsible for contributing to these shifts. 

Nevertheless, the effects of increased body weight and fat aren’t limited to just a woman’s appearance. There’s also the raised risk of severe health conditions they face, like Type 2 diabetes, hypertension, cardiovascular disease, certain cancers, and osteoarthritis.

Main Changes in Metabolism During Perimenopause

During perimenopause, the ovaries begin to reduce estrogen production. 

While testosterone levels tend to remain stable initially, the resulting hormonal imbalance impacts metabolism and contributes to weight gain. 

Estrogen’s gradual decline disrupts how the body processes food and expends energy. 

More than the noticeable changes in body weight, hormonal imbalances can bring about the following metabolic shifts:

  • Reduced lean body mass: the muscle mass tends to decline. This affects metabolic rate and muscle strength.
  • Higher insulin resistance: because of raised insulin levels, prediabetes or Type 2 diabetes risks also increase.
  • Shifts in cholesterol levels: mainly, LDL (low-density lipoprotein), commonly known as bad cholesterol, increases. On the other hand, HDL (high-density lipoprotein), or good cholesterol, decreases.

These hormonal changes may also influence hunger and fullness cues, making it harder to regulate food intake. 

Once you recognize how these shifts can affect your hunger levels and energy use, you can adjust your eating patterns more mindfully, making it simpler to manage excess weight.

Fat Distribution Shifts During Perimenopause

Even the changes in body weight during perimenopause aren’t best understood as just a number on the scale. 

You’ll notice a change in fat distribution, which also shifts quite a lot. Generally, this accumulates more around your midsection. 

This can be surprising, primarily if you’ve always carried weight in your hips or thighs. Why does that happen? Because (as mentioned before) the estrogen levels continue to go down while testosterone remains the same.

At this point, it’s important to mention that your body holds two types of fat:

  • Subcutaneous adipose tissue (SAT): This type sits beneath the skin and can collect in different areas, like your hips, thighs, and arms.
  • Visceral adipose tissue (VAT): This type is present deep inside the abdominal cavity, surrounding your organs. It’s more metabolically active, and, in excess, it increases risks of inflammation, insulin resistance, and cardiovascular issues.

Your body needs both types of fat for hormone production and other fundamental functions. However, higher VAT levels can lead to health risks. 

Keeping an active lifestyle with regular exercise, balanced eating habits, and adequate sleep can help control these visceral fat levels and support metabolic health. 

Generally, women will gain around two to five pounds during the perimenopausal transition, though some experience more problematic weight changes, mainly if they are overweight to begin with.

Managing Stress and Its Role in Perimenopausal Weight Gain

Perimenopause coincides with numerous life changes that mainly involve additional stressors related to aging, family, and career demands. 

These stressors can amplify the difficulties of efforts to maintain a healthy weight. This needs to be more helpful as elevated stress levels majorly affect weight gain around perimenopause.

Women in their 40s and 50s commonly experience:

  • Health-related concerns with aging to blame
  • Planning for retirement or career changes
  • Responsibilities that have to do with aging parents or teenage children

Chronic stress affects hormone levels. This includes increasing cortisol – a hormone that’s linked to abdominal fat. 

Heightened cortisol production can bother you with emotional eating, fatigue, and even cognitive challenges such as brain fog. As a result, it’s harder to plan healthy meals or stick to exercise routines. 

This cycle can perpetuate weight gain, and the first step to breaking it is recognizing stress triggers.

Consider various strategies to manage stress effectively:

  • Creative outlets like painting or music
  • Consistent physical activity, such as walking or yoga
  • Social connections and time spent with friends or loved ones
  • Starting a mindfulness practice or meditation routine
  • Pursuing hobbies that bring joy and relaxation

In simple terms, if you want help with weight management, you have to regain control over your emotions and responses to stress. That’s the best way to make building and sustaining healthy habits easier during this trying phase.

Sleep’s Influence on Weight and Well-Being in Perimenopause

The natural hormonal changes and symptoms of perimenopause, which include night sweats and hot flashes, can disrupt your sleep patterns. 

Poor sleep also affects weight regulation. In fact, a lack of rest is generally connected to increased calorie intake and a greater preference for less nutritious foods. 

Studies link poor sleep with cardiovascular health risks, and inadequate rest can also contribute to fatigue. Consequentially, it’s harder to stay physically active.

You’ll have to create consistent routines and a restful environment to improve your sleep quality. 

Some helpful practices are:

  • Fixing a sleep schedule and winding down each night
  • Keeping the bedroom cool, with layers of bedding that can be removed if hot flashes occur
  • Avoiding caffeine, nicotine, and alcohol just before bed
  • Using fans or cooling devices to become comfortable
  • Practicing relaxation techniques or journaling to manage unproductive or racing thoughts
  • Talking to a healthcare provider if sleep disruptions are considerable, as conditions like sleep apnea can further impair sleep quality

With proactive steps for better sleep, you’ll find it easier to manage perimenopausal weight gain and maintain a healthy and balanced lifestyle.

Maintaining a Healthy Weight During and After Perimenopause

Just because weight gain for someone in the perimenopause phase is common doesn’t mean you can’t avoid it. Building healthy habits as early as possible can ease this life stage, but some changes can benefit you at any point in the menopausal transition. 

Develop a balanced approach to nutrition, exercise, and self-care. This forms the foundation for effective weight management.

These are some ways to support a healthier lifestyle and control fat gain during perimenopause:

  • Track progress: Use a journal to record achievements and areas for improvement; this helps with insights and motivation.
  • Nutritional guidance: Taking the help of a dietitian can help you pick quick and balanced meals and support healthier food choices.
  • Mindful eating: Focusing on hunger cues and taking time to savor the meals reduces overeating and encourages better digestion.
  • Prioritizing whole foods: Choose a diet filled with green veggies, fruits, whole grains, and healthy fats. At the same time, cut down on trans fats and processed foods.
  • Regular weight-bearing exercises: Activities like strength training help hold on to muscle mass, good bone health, and strong metabolism, all of which support weight management.
  • Increasing physical activity: Get 150 minutes of moderate exercise per week for general health or up to 300 minutes for weight loss benefits. Even a daily walk after meals can make a huge and noticeable difference.
  • Building accountability: Exercising with a friend can do wonders for motivation, helping to make exercise a regular part of your routine.

Forming new habits takes time, so practicing patience and self-compassion can make these changes more likely to be sustained. Friends, family, and healthcare providers can also extend valuable support.

Perimenopausal Weight Loss and Wellness is a Lifelong Practice

Perimenopause carries with it challenges, but it’s also an opportunity to give more attention to wellness and self-care. 

  • Taking charge of your health, managing stress, and making room for restful sleep are steps to improve your quality of life now and in the years ahead. 
  • Managing weight gain during perimenopause may require adjustments, but each step toward better health strengthens your well-being, confidence, and resilience.

So, prioritize a balanced lifestyle, and you can ease the force of perimenopause on your body. 

Gaya Wellness Can Help

If you’re dealing with challenges like hormonal weight gain or any other health concerns, Gaya Wellness can help with the proper support and guidance. Our virtual healthcare services are meant mainly for women and are based on a holistic approach to wellness. 

We provide individualized care for everything from weight management and hormonal balance to emotional well-being and maternity care. We can help women have a convenient and comprehensive healthcare experience, so get in touch with us today.