Weight Gain in Perimenopause: Understanding the Causes and Taking Control

As women approach perimenopause, they often experience changes in their bodies, including weight gain. This phase, which marks the transition to menopause, is accompanied by fluctuating hormone levels, particularly a decline in estrogen. These hormonal shifts can lead to perimenopause symptoms, including increased appetite, emotional changes, and a decrease in physical activity, all contributing to perimenopausal weight gain. However, understanding these changes and taking proactive steps can help women manage their weight effectively. 



 

Four reasons for weight gain during perimenopause 

Weight gain is among the most common symptoms of perimenopause for four reasons.  

1. Hormonal Imbalance 

Weight gain during perimenopause is often driven by hormonal imbalances, especially a decrease in estrogen levels. Estrogen helps regulate hunger and satiety signals, so when levels drop, the body experiences increased hunger, leading to more food intake. Combined with the body’s natural tendency to store more fat during this phase, this can result in significant weight gain. 

2. Emotional and Psychological Changes 

Perimenopause can bring about depression, anxiety, insomnia, and fatigue, decreasing motivation for physical activity and contributing to weight gain. Stress and emotional turmoil may also lead to emotional eating, particularly of high-calorie comfort foods. 

3. Changes in Body Composition 

Many women notice an increase in abdominal fat during perimenopause. This change in body composition is not just cosmetic; excess abdominal fat is linked to higher risks of cardiovascular disease and diabetes. 

4. Neglecting Self-Care 

Women often prioritize their families’ needs over their own health, and this lack of attention to personal well-being can worsen weight gain, especially during the physical and emotional challenges of perimenopause. 

Managing weight during perimenopause 

There are steps you can take to help manage weight gain and other perimenopause symptoms. 

• Eat Mindfully: Focus on a balanced diet rich in fiber, lean proteins, fruits, and vegetables. Avoid processed foods and opt for whole, nutrient-dense options instead. 

• Get Moving: Regular physical activity is crucial. Aim for at least 150 minutes of moderate-intensity exercise per week, such as walking, yoga, swimming, and weight training. 

• Seek Professional Support: Southern NH Weight Management offers personalized support through lifestyle changes, nutrition counseling, exercise plans, and medication management when appropriate. 

Beware of social media influencers.

There is no quick fix for weight loss or symptom management during perimenopause. Avoid unhealthy methods, leading to muscle loss, nutritional deficiencies, and a slower metabolism. Weight loss is a lifelong commitment, and it’s important to focus on non-scale victories like increased energy and improved health markers. 

There is hope! 

Weight gain during perimenopause is not inevitable. By understanding what’s happening in your body and taking proactive steps, you can navigate this transition confidently. You don’t have to do it alone—specialist support can help you overcome obstacles with tailored guidance. 

Reclaim your health with Southern NH Weight Management. Together, we can help you regain control and embrace the changes that come with perimenopause. 

Heather Newell, APRN, specializes in women’s weight management at Southern NH Weight Management.