Understanding the Role of Hormones:

To effectively address weight gain during perimenopause, it is crucial to understand the role of hormones in this process.

Estrogen and progesterone levels decline during perimenopause, leading to changes in metabolism and fat distribution.

This hormonal shift can result in a tendency to gain weight, particularly around the abdomen.

Strategies for Avoiding Weight Gain:

1. Prioritize a Balanced Diet: A nutritious and balanced diet is essential for managing weight during perimenopause. Focus on consuming whole, unprocessed foods that are rich in vitamins, minerals, and fiber. Opt for lean proteins, fruits, vegetables, whole grains, and healthy fats. Be mindful of portion sizes to avoid excessive calorie intake.

2. Increase Physical Activity: Studies have found that factors of fat gain during perimenopause actually have less to do with metabolic downregulation and more to do with decreased activity.  Regular exercise plays a crucial role in maintaining a healthy weight and overall well-being. Engage in a combination of cardiovascular exercises, strength training, and flexibility exercises. Aim for 2 minimum but 3-4 ideally strength training sessions each week, and up to 150 mins of moderate-intensity cardio.

3. Incorporate Strength Training: As we age, our muscle mass naturally declines. Strength training exercises help preserve and build muscle, which in turn increases metabolism and supports weight management. Include activities such as weightlifting, resistance band exercises, or bodyweight exercises in your fitness routine.  I know a lot of women are intimidated by the gym or just don’t know what to do, so start at home!  A gallon of water is 8 lbs, soup cans are 2-3 which is a great place to start learning form.  If you need a routine, ill send you my Strength 101 guide with all the breakdowns of form with videos and example workouts you can do!

Eventually, though, you should be lifting HEAVY, and when I say heavy I mean heavy for you but over 75% of your 1 rep max for reps of 6-10 is where science says we have the most benefits!

Manage Stress Levels:

Chronic stress can contribute to weight gain and disrupt hormonal balance.  Stress comes in all shapes and sizes from the never-ending to-do list, the bills, to the food we eat that isn’t serving our body.  Ultimately the number one problem everyone has is stress.   Incorporate stress-management techniques into your daily routine, such as meditation, deep breathing exercises, yoga, or engaging in hobbies that bring you joy. Prioritize self-care and make time for activities that help you relax and unwind.  Prioritize quality nutrition so your body can rebuild!

Get Adequate Sleep:

Quality sleep is vital for hormonal regulation and maintaining a healthy weight. Aim for 7-8 hours of uninterrupted sleep each night. Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is conducive to restful sleep.

Stay Hydrated:

Drinking an adequate amount of water throughout the day is important for overall health and weight management. Water helps regulate metabolism, aids digestion, and can help control appetite. Replace sugary drinks with water and aim to drink at least 8 glasses (64 ounces) of water daily.

Seek Professional Guidance:

If you are struggling with weight management during perimenopause, we can help!  I’m currently offering FREE CONSULTS to personalize a plan for you based on your goals.

While weight gain can be a common concern during perimenopause, it is not an inevitable outcome. By adopting a proactive approach and implementing healthy lifestyle choices, it is possible to maintain a healthy weight and overall well-being during this transitional phase. Focus on a balanced diet, regular exercise, stress management, and adequate sleep. Remember, every woman’s journey through perimenopause is unique, so be patient with yourself and embrace the changes that come with this new phase of life.