Weight gain in perimenopause comes from fluctuating hormones, less muscle mass, poorer sleep and more stress, not from a lack of discipline. Your body stores fat differently and burns slightly less. With protein, strength training, sleep and rest you can influence this a lot.
Perimenopause is the period before your last menstruation. For many women it starts in their forties, often years before they think of menopause. You can find the complete overview in the perimenopause guide.
Why do you gain weight in perimenopause?
Your oestrogen and progesterone go up and down. This changes your appetite, your sleep and the way your body stores fat. Research among women in the menopause transition shows that fat mass increases and muscle mass decreases on average in this phase, even when the number on the scale barely rises.
Which causes play a part?
- Hormone fluctuations: more cravings, especially in the second half of your cycle.
- Less muscle mass: a lower resting metabolism.
- Poor sleep: more hunger and more desire for sugar.
- Stress: cortisol makes it easier to hold on to belly fat.
- Water retention: temporary, mainly around your cycle.
Is it weight or water?
If your weight swings by one or two kilos within a few days, it is usually water. If it stays high for longer, it is fat.
What helps against weight gain in perimenopause?
- Eat protein at every meal. It keeps your muscles and keeps you full for longer.
- Do strength training. Twice a week is a good start.
- Keep a steady sleep rhythm. Even if it does not always work.
- Avoid crash diets. They cost muscle mass and make gaining weight easier later.
- Find support. In this phase guidance really makes a difference.
Also take a look at our products for hormonal balance.
When should you see your GP?
In case of fast, unexplained weight gain, extreme tiredness or very irregular bleeding. A thyroid problem or another cause may also play a part.
Do you want personal guidance?
On the 1-on-1 coaching page you leave your details and Fleur will call you.
Frequently asked questions
Is gaining weight in perimenopause normal?
Yes, it is common. It results from hormonal changes, less muscle mass and lifestyle, and it can be influenced.
How much weight do you gain on average in perimenopause?
That differs a lot from woman to woman. Much research describes a gradual increase in midlife, mainly around the belly.
What is the best diet in perimenopause?
Not a crash diet, but protein-rich, varied eating combined with strength training and enough sleep.
Sources: Greendale et al. (2019), Changes in body composition and weight during the menopause transition, JCI Insight.
So I am going to help you.
About the author: Fajah Lourens is the founder of Killerbody (since 2015), has written books that sold 350,000 copies in total, and is an NLP practitioner.
