Weight Gain During Perimenopause/Menpause: Understanding Metabolic Changes
If you’re struggling with weight gain during perimenopause/menopause, you’re not alone. Many women experience it, and it can be frustrating. But the good news is, you can manage it by understanding the metabolic changes your body is going through. Let’s break it down and talk about why it’s harder to lose weight during this phase, and how you can take actionable steps to stay on track.
Why It’s Harder to Lose Weight During Perimenopause/Menopause
As we age, our hormones start to fluctuate. During perimenopause/menopause, estrogen and progesterone levels drop, and this impacts our metabolism. A slower metabolism means we burn fewer calories at rest. This metabolic shift often leads to an increase in fat storage, especially around the belly area.
Another factor is muscle loss. With less estrogen, we tend to lose muscle mass, and since muscle burns more calories than fat, this can also contribute to weight gain.
Lastly, stress and sleep disturbances (which are common during this time) can raise cortisol levels. High cortisol can lead to cravings for sugary foods and comfort eating, making it harder to maintain a healthy weight.
Actionable Steps for Hormone-Friendly Weight Management
1. Focus on Balanced Nutrition
Eating hormone-friendly foods is key. Prioritize whole, nutrient-dense foods like leafy greens, lean proteins, healthy fats, and fewer complex carbohydrates. Avoid processed sugars and refined grains that can spike your insulin levels.
2. Prioritize Protein
As muscle mass decreases, protein becomes even more important to preserve lean tissue. Aim for high-quality protein evenly distributed into 4 meals to support muscle maintenance and keep you feeling full longer.
3. Get Moving with Strength Training
Incorporate strength training into your fitness routine to build muscle and boost your metabolism. Aim for two to three sessions a week. Combine this with regular aerobic exercise like walking, swimming, or cycling to enhance calorie burn.
4. Manage Stress
Perimenopause/menopause can bring emotional ups and downs, so managing stress is vital. Try mindfulness, yoga, or meditation to lower cortisol levels and avoid emotional eating.
5. Get Enough Sleep
Sleep plays a huge role in weight management. Poor sleep can disrupt hormone levels and increase hunger hormones, leading to overeating. Aim for 7–9 hours of restful sleep each night. People sleeping under 5 hrs a night weigh 5-15 lbs more than those who get adequate sleep.
6. Stay Hydrated
Water is essential for metabolism. Sometimes, we confuse thirst with hunger, leading to unnecessary snacking. Drink plenty of water throughout the day to stay hydrated and support your body’s natural processes.
Be Patient and Kind to Yourself
Perimenopause/menopause is a time of change, and it’s important to be patient with yourself. Weight management during this phase requires a shift in mindset, embracing the changes, and taking small steps toward a healthier lifestyle. Focus on progress, not perfection.
You’re doing your best, and with the right approach, you can manage your weight while feeling empowered and balanced through this transition. At Wellness Architecture we specialize in helping women lose weight that feels impossible – and kick starting your metabolism again!
For more information on perimenopause/menopause, take a look at our blog regarding cortisol and the accommodating Youtube video.