Weight Gain in Perimenopause

One of the first peri symptoms that I had was weight gain. I’ve NEVER struggled with my weight but it started increasing without me even noticing. I was shocked when I woke up one day and was 35 pounds heavier than I had ever been! If you’re experiencing weight changes during perimenopause, you’re not alone. Many women face this challenge, and a recent study sheds light on the connection between hormonal shifts and obesity during this time.

During perimenopause, hormonal fluctuations can lead to weight gain, particularly around the abdomen. Here are some factors at play:

• Low Estrogen Levels: As estrogen decreases, women may find it easier to gain visceral fat, which can have negative health implications.

• Changes in Other Hormones: Hormonal shifts involving leptin and growth hormone can disrupt metabolism and affect how your body stores fat.

• Stress Impact: Chronic stress influences hormonal balance, potentially contributing to weight gain during this transitional period.

Gaining weight during perimenopause is not just a cosmetic concern. Increased visceral fat is associated with a higher risk of serious health issues, such as:

• Metabolic Disorders: Weight gain can elevate the risk of conditions like diabetes.

• Cardiovascular Issues: An increase in fat around the organs can contribute to heart-related problems.

• Decreased Lean Body Mass: Alongside gaining fat, women often experience a decline in lean muscle, complicating weight management further.

Fortunately, there are effective strategies available to tackle weight gain during perimenopause:

Finding a tailored approach to weight management is essential. This could involve:

• Adjusting your diet to include healthier options and increasing protein.

• Increasing physical activity through enjoyable forms of exercise.

• Implementing stress-reduction techniques like mindfulness or yoga.

While still under discussion, MHT/HRT may offer benefits for managing visceral fat. It could help reduce fat accumulation and maintain lean body mass. However, it’s worth noting that current guidelines do not endorse MHT/HRT specifically for obesity treatment, so ongoing research is necessary.

As we learn more about perimenopause and its impact on weight, personalised approaches are becoming increasingly important. If you’re struggling with weight during this phase, don’t hesitate to talk to your Doctor or a Dietician. They can assist you in creating a plan that suits your individual needs and goals.

Feeling overwhelmed by weight changes during perimenopause is completely normal. Remember, many women are on this journey alongside you. With the right support and strategies, it is possible to manage weight effectively and improve your overall health.

Take a moment to breathe and remind yourself that you have the ability to take control of your health. Together, we can face the challenges of perimenopause and emerge stronger and healthier! You’ve got this!

My cookbook addresses the unique metabolic challenges of perimenopause with recipes specifically designed for this transitional phase. Each dish balances macronutrients to help stabilize blood sugar levels when hormonal fluctuations can trigger increased fat storage. The recipes emphasize nutrient-dense ingredients that support satiety while potentially helping to manage the increased appetite many women experience during perimenopause. With an emphasis on anti-inflammatory foods, these meals may help address the midlife inflammation that often contributes to weight changes. The cookbook features portion-aware recipes that honor your body's changing needs without deprivation, focusing instead on nourishment that supports both physical and emotional wellbeing during this transition. Unlike generic approaches to weight management, these perimenopause-specific recipes work with your changing body rather than against it - potentially making weight maintenance feel more natural and sustainable during a time when your body is undergoing significant hormonal shifts.

Start Now With My Cookbook

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Reference: Porada, D., Gołacki, J., & Matyjaszek-Matuszek, B. (2023). Obesity in perimenopause - current treatment options based on pathogenetic factors. Endokrynologia Polska.

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Disclaimer: This information is for general educational purposes only, not medical advice. Always consult a qualified medical provider before changing any health regimen. Medical practices vary globally. Information presented here should not replace professional medical consultation or treatment. Any reliance on this content is at your own risk.

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