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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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Book An AppointmentDuring 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.
Understanding these changes can help in managing weight more effectively during this challenging period.
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.
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 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.
You can read more about how menopause impacts sleep and ways to help with this here.
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
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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