Hot flashes, low libido, mood swings, andโฆ extra pounds around the belly? Unfortunately, for many women, perimenopause weight gain is a frustrating reality. But why does perimenopause cause weight gain?
Perimenopause is a natural transition that brings many hormonal shifts, so if you notice that your body is holding on to extra pounds, even with no significant changes in diet or exercise, your hormones may be to blame.
But worry not. Understanding perimenopausal changes will help you make smart choices concerning your diet and lifestyle so that weight gain during perimenopause doesnโt become a real burden.
To help you out, in this article, weโll explore the connection between perimenopause and weight gain, uncovering the role of hormones, metabolism, and lifestyle factors.
Weโll also highlight the best supplements and nutrient-dense foods that can support a healthy weight during this phase. So, if you’re looking for practical ways to manage your weight and feel your best, keep reading.
Does Perimenopause Cause Weight Gain? Let’s See Whatโs Going On!
Letโs first understand what perimenopause is and what’s happening inside your body that’s causing weight gain.
Perimenopause is the transitional phase leading up to menopause, typically beginning during your 40s but it can start earlier.
During this time, your body undergoes significant hormonal changes, particularly fluctuations in estrogen and progesterone levels. These can contribute to perimenopause sudden weight gain.
Hereโs a breakdown of these changes and the reasons why you may be struggling with the scale. Then we can answer the question, “Does perimenopause cause weight gain?” more accurately!
Hormonal Shifts and Fat Distribution
Estrogen plays a crucial role in metabolism and fat storage. So, as levels naturally decline, your body tends to store more fat, particularly in your abdomen rather than your hips and thighs.
This shift in fat distribution increases your risk of metabolic issues, such as insulin resistance โ which affects your weight.
Slower Metabolism and Muscle Loss
Aging slows down metabolism, but perimenopause accelerates muscle loss (sarcopenia) due to โ again โ declining estrogen levels. Since muscle burns more calories than fat, losing muscle mass can make it harder to stabilize or lose weight.
Increased Insulin Resistance
Estrogen helps regulate insulin sensitivity. Its decline may lead to higher blood sugar levels and increased fat storage, making weight management more challenging. This can also heighten your risk of type 2 diabetes.
Changes in Appetite and Cravings
Hormonal fluctuations can also affect hunger hormones, leading to increased appetite, cravings for high-carb or sugary foods, and emotional eating.
In addition, sleep disturbances โ which are also common during perimenopause โ can further disrupt hunger and satiety hormones like ghrelin and leptin. Overeating then becomes more likely.
Higher Cortisol Levels and Stress Weight Gain
Perimenopause can increase the stress hormone cortisol, which promotes fat storage, particularly around your midsection. Chronic stress and poor sleep contribute to visceral fat accumulation, which is linked to heart disease and other health risks.
Lifestyle Factors
Aside from hormonal changes, lifestyle factors (such as sedentary habits, poor diet, and inadequate sleep) can worsen perimenopausal weight gain. As energy levels decline and joint stiffness increases, you may become less active. This further reduces your calorie burn!
However, now you know the reasons why your body’s changing so much, letโs check what you can do to avoid perimenopause weight gain!
How to Avoid Perimenopause Weight Gain
It seems the answer to “Does perimenopause cause weight gain?” is a likely yes โ due to hormonal changes! But you don’t have to play ball!
Lifestyle choices, diet, and targeted supplements can make a big difference in managing your weight at this time.
The key is to focus on:
- hormone-balancing foods
- muscle-preserving nutrients
- metabolism-supporting habits
These work with your body rather than against it. And donโt forget to exercise regularly!
So, letโs review the best foods and supplements to help you maintain a healthy weight during perimenopause.
Best Foods for Perimenopause Weight Management
The right foods can support your metabolism, reduce inflammation, and balance hormones, helping you maintain a healthy weight. Here are the top nutrient-dense choices:
Protein-Rich Foods
Protein helps preserve muscle, boost metabolism, and regulate appetite. So, try to consume more of the following protein-rich foods:
- Lean meats
- Eggs
- Legumes (lentils, chickpeas, black beans)
- Tofu and tempeh
Healthy Fats
Good fats support hormone production and keep you full longer. Add:
- Avocados
- Nuts and seeds
- Fatty fish
- Olive oil and coconut oil
Fiber-Rich Foods
Fiber supports digestion, balances blood sugar, and keeps you satisfied, reducing overeating. Eat more:
- Vegetables (leafy greens, broccoli, Brussels sprouts)
- Whole grains (quinoa, brown rice, oats)
- Berries
- Legumes (also a great protein source)
- Cruciferous vegetables
Fermented Foods
Probiotic-rich foods support gut health and reduce bloating โ which aids digestion and metabolism. Include:
- Yogurt (unsweetened)
- Kefir
- Kimchi and sauerkraut
- Miso and tempeh
- Green tea and herbal teas
Best Supplements for Perimenopause Weight Gain
While supplements canโt replace a balanced diet and exercise, they can support hormone regulation, metabolism, and muscle maintenance. Here are some of the best supplements to consider:
- Magnesium
This helps regulate blood sugar, improve sleep quality, and reduce stress, all factors that influence weight gain. It also plays a role in muscle function, which is essential for maintaining metabolism.
- Omega-3 Fatty Acids
Found in fish oil and flaxseed, omega-3s help reduce inflammation, support heart health, and balance hormones. They may also improve insulin sensitivity, reducing belly fat accumulation.
- Vitamin D and Calcium
Declining estrogen can weaken bones, making calcium and vitamin D essential. These nutrients also support muscle function and fat metabolism, reducing the risk of age-related weight gain.
- Probiotics
Gut health plays a huge role in metabolism and hormone balance. Probiotic supplements, especially strains like Lactobacillus and Bifidobacterium, may help reduce fat storage and improve digestion.
- Adaptogens (Ashwagandha, Rhodiola, Maca)
Adaptogenic herbs help balance stress hormones like cortisol, reducing stress-related belly fat and supporting energy levels.
- Protein Powders (Collagen, Whey, or Plant-Based)
Since muscle mass declines with age, increasing protein intake is crucial. Protein powders provide an easy way to boost protein levels, helping with muscle retention and appetite control.
Don’t Let Perimenopause Cause Weight Gain: LifeMed Has Answers!
Stabilizing your weight during perimenopause can be challenging. At LifeMed, we offer personalized nutritional support, hormone-balancing solutions, medical weight loss options, and targeted supplements to help you maintain a suitable weight.
Why not regain control of your health with a tailored plan that supports your unique needs? Book your appointment today.