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Stubborn perimenopausal weight gain – How to FIGHT BACK.

Perimenopause is a time of change, and for many women, one of the most frustrating challenges is dealing with stubborn weight gain, especially around the belly. You might be thinking, “I’ve exercised all my life, I go to the gym 3 to 5 times a week, and I eat well, but nothing is shifting the weight. What’s going on?” If this sounds familiar, you’re not alone. It’s a common struggle that many women face during this time. The answer lies in the hormonal changes that then can trigger a cascade of physiological events. These changes can make it harder to maintain or lose weight. Understanding what’s happening is the first step in taking control. So, what’s involved?

The Cortisol Connection

As estrogen and progesterone levels begin to drop, your adrenal glands are signalled to produce more cortisol – the hormone most closely linked to stress. Normally, when we experience stress, our body stores energy to cope with the increased demand. During perimenopause, cortisol becomes more sensitive, making it easier to store fat, particularly around the belly.  So, supporting your adrenal gland to down regulate its production of cortisol is absolute key in fighting the meno-belly.

Emotional Eating and Mood Shifts

Perimenopause often brings emotional changes such as anxiety, brain fog, and irritability, which can be hard to manage. This happens because estrogen receptors are found in the brain, and as your estrogen levels decrease, it can take some time for your brain to adjust. Additionally, a drop in progesterone—known for its calming effects—can make you feel more stressed creating the perfect storm for emotional eating, making it even harder to manage your weight.

Sleep Disruptions

Poor quality sleep due to insomnia, night sweats, and frequent waking—can mess with your hunger-regulating hormones, like ghrelin (which stimulates appetite) and leptin (which signals fullness). When these hormones are out of balance, you may feel hungrier, especially for sugary or fatty foods. Sleep deprivation can also raise cortisol levels, further contributing to fat storage. Restoring your circadian rhythm, the body’s natural sleep-wake cycle, is critical to getting your appetite back on track.

Insulin Resistance and Metabolic Flexibility

Perimenopause can lead to insulin resistance, meaning your body has difficulty processing glucose effectively, storing more fat in the process. What’s more, your metabolic flexibility which is the ability to burn either carbs or fat for energy declines. This results in increased fat storage, particularly around the belly.

Muscle Mass Decline

Muscle mass naturally decreases as we age, and perimenopause accelerates this decline, especially as estrogen levels drop. Since muscle burns more calories than fat, the loss of muscle mass slows down your metabolism, making weight gain more likely. Incorporating strength training can help preserve muscle mass and rev up your metabolism. To make this happen you also need the right amount of protein in your diet.

Shifting Fat Distribution

Hormonal changes also affect where your body stores fat. As estrogen levels drop, fat is more likely to be stored around the abdomen rather than the hips. This abdominal fat, known as visceral fat, can be problematic, as it is linked to a higher risk of metabolic diseases such as type 2 diabetes and heart disease.

Gut Health and Its Impact

Your gut microbiome plays a significant role in weight regulation. During perimenopause, hormonal changes can alter the balance of gut microbiome which in turn affects digestion, metabolism, and appetite. An imbalance in gut microbiome can lead to bloating and weight gain.

Decreased Physical Activity

For some women, perimenopause leads to a decrease in physical activity. This can be due to fatigue, joint pain, or simply the demands of life—family, work, caring for elderly parents.  A decrease in exercise activity means fewer calories burned, leading to weight gain and a slower metabolism, making it harder for your body to burn fat.

 

Taking Control: What You Can Do About It

Understanding the science behind perimenopausal weight gain is empowering. Although hormonal changes can make it harder to lose weight, they don’t make it impossible. There are practical steps you can take to regain control of your body and start feeling like yourself again:

  1. Get Professional Support: One of the most important steps you can take is to get the professional support from a clinician who truly understands perimenopause from a holistic perspective. Naturopaths have expertise in all aspects of women’s health and can help you navigate this challenging time. We offer advice on diet, herbal medicine, nutritional medicine, exercise, and mindfulness strategies which are tailored to your unique needs. Having a practitioner who really listens and has first-hand experience of this life stage can make a huge difference.
  2. Reduce Stress: Supporting your adrenal gland and nervous system is crucial. There are great herbal and nutritional medicines alongside techniques such as yoga, meditation, or breathing exercises that can make a real difference.
  3. Prioritize Sleep: Improving sleep is crucial, and that includes restoring your circadian rhythm, which controls your sleep-wake cycle. Getting advice on natural medicine strategies and other sleep supportive practices can help.
  4. Strengthen Your Muscles: Incorporating strength training into your routine is crucial for building and preserving muscle mass, which boosts your metabolism and helps prevent weight gain. Ensuring protein in the diet is necessary so you can build the muscle when you do strength training.
  5. Support Gut Health: Eat a diet that contains the right amount of protein, fats and carbohydrates for this stage of life. Limit alcohol and refined sugar. Speak professional advice to ensure you are fully informed. You may think you have a healthy diet but you may not be getting adequate protein for this stage of life.

With the right knowledge, strategies, and support, you can take control and navigate perimenopause with confidence. It’s all about making informed choices, incorporating realistic and effective strategies, and having the support of a professional who is there to listen and guide you through the process.

Feel free to reach out to learn more or to book a consultation where we can create a personalized plan that suits your needs. You deserve to feel heard, empowered, and confident during this stage of life!

 

References

James DL, Larkey LK, Evans B, Sebren A, Goldsmith K, Ahlich E, Hawley NA, Kechter A, Sears DD. Mechanisms of improved body composition among perimenopausal women practicing Meditative Movement: a proposed biobehavioral model. Menopause. 2023 Nov 1;30(11):1114-1123. doi: 10.1097/GME.0000000000002262. Epub 2023 Oct 2. PMID: 37788427.