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Understanding Perimenopause Weight Gain: Focus on Belly Fat

Perimenopause can bring unexpected changes, including weight gain primarily around the belly. This article explores the reasons behind this and offers practical advice for management.

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Hormonal Changes and Their Impact on Weight

During the perimenopause (the first stage of the menopause transition), the body undergoes fluctuations in oestrogen and progesterone. For many women, these shifts can cause a range of symptoms, including weight gain.

Oestrogen, in particular, plays a  role in determining where fat is distributed across the body. As women approach the menopause, they experience a decline in oestrogen levels. Low oestrogen levels result in a redistribution of fat from the thighs to round your middle – so that even if your weight stays the same, your body shape may change.

Weight gain is complicated, the reasons for weight gain will be different for every woman, and we probably don’t understand all the reasons for it. Many of the reasons for weight gain you’ll see below are often interlinked. We hope this summary will help you to understand the changes your body goes through as you get older and help you take back control.

  • Many women need fewer calories as they go through the menopause and beyond. You can carry on eating exactly the same way as you have always done, but your weight will slowly increase
  • We gradually lose muscle mass as we gain years. Muscle burns calories, so as it disappears, our basal metabolic rate drops (this is the amount of energy or number of calories that your body needs to carry out its basic function)
  • On average, women gain around 0.5kg a year from their mid-40s
  • You may experience changes in appetite as a result of falling oestrogen levels

Understanding these changes can help in managing weight more effectively during this challenging period.

Dietary Factors Affecting Weight Gain in Perimenopause

What you eat plays a crucial role in how your body manages weight during perimenopause. Changes in metabolism also mean that previous eating habits may no longer support weight maintenance. A perfect menopause weight loss diet doesn’t exist. What works (and is sustainable) will differ from person to person, but there are general principles that apply to everybody.

  • Try your best to avoid sugary foods that will cause swings in blood sugar and will not fill you up.
  • Instead, eat more vegetables, slow-release carbohydrates, and protein as they will fill you up and help maintain a steady blood sugar level.
  • Many women say that they drink more to deal with stress and anxiety and to help them to sleep. Alcohol contains many calories which will be quickly converted to extra fat. It’s also a mood depressant. If you’re using alcohol to sleep, have a look at our sleep information page to find other ways to help you sleep.
  • Everyone is different in how they react to diets – and some of this is down to genetics and is beyond our control. Some women do better with small meals often, others with three sensible meals a day and no snacking. So it’s important to find what works for you.
  • It’s a good idea to learn about calorie contents and become familiar with the number of calories in different foods, and an estimate of how many calories you need in a day. There are plenty of apps that can help you do this.
  • Keep track of what you’re eating and try to avoid ‘mindlessly snacking’ if you don’t need to. Staying away from, or at least limiting, the empty calories of alcohol and sugary drinks will help you feel better.

Exercise and Its Role in Managing Perimenopausal Weight

Regular physical activity is hugely beneficial during perimenopause (and beyond) both for weight management and overall health. Focus on both cardiovascular exercises, which help burn fat, and strength training, which builds muscle and can help counteract the drop in metabolic rate.

If you’re not currently exercising, just start with small changes, like putting on a pair of trainers or comfortable shoes and walking for five or ten minutes. Take one day at a time and build even the smallest amount of extra exercise into your day. You don’t have to start with a marathon.

Any exercise that helps build muscle mass is good – yoga, pilates, and weight training can all help. Yoga has the added benefit of soothing the mind and reducing stress. Weight-bearing exercise, such as brisk walking or running, can help prevent osteoporosis.

Stress, Sleep, and Weight Gain During Perimenopause

Stress and sleep have a profound impact on weight. Cortisol, a stress hormone, can lead to fat accumulation around the midsection. Furthermore, poor sleep can disrupt hormones that regulate appetite and metabolism. Managing stress and ensuring adequate sleep are critical in controlling weight gain.

  • Practise relaxation techniques such as yoga or meditation to reduce stress.
  • Try to maintain a regular sleep schedule, aiming for 7-9 hours of quality sleep per night.

You can read more about how menopause impacts sleep and ways to help with this here.

Medical Approaches and Treatments

For some women, adjusting lifestyle habits alone does not sufficiently address the challenge of managing weight gain during perimenopause. If this is you, speak to your GP or a healthcare professional. They are equipped to recommend a range of treatments that could potentially include hormone replacement therapy (HRT) or other medical interventions tailored to your individual needs.

HRT may help prevent some of the changes that result in weight gain in the menopause. There’s no evidence that HRT itself causes weight gain – a commonly held belief. HRT can also increase your sense of wellbeing by managing your menopause symptoms. If you feel better, you will be less likely to comfort eat and are more likely to be more active. You can find out about the benefits and risks of HRT here

Conclusion and Moving Forward

Managing weight gain during perimenopause presents distinct challenges, yet it is entirely possible with appropriate measures.

Maintaining a balanced diet, engaging in consistent physical activity, reducing stress, and ensuring sufficient sleep all play a key role. It’s important to acknowledge that each woman’s body reacts differently to perimenopause, necessitating a personalised approach to these recommendations to meet specific health requirements. Adaptations might be needed based on individual responses to different strategies. Moreover, it is always wise to consult with a healthcare professional to confirm that all potential underlying health issues are thoroughly addressed. This approach not only helps in managing weight but also supports overall well-being during this phase of life.

You can read more about weight gain in the menopause and ways to manage it here.

This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.

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