Perimenopause and Weight

Your periods got spotty, night sweats started interrupting your sleep, and you woke up one day feeling like you gained 10 pounds overnight. Too young for menopause (which usually happens around age 51), you may have just entered perimenopause (peri, Greek for “around” or “near” + menopause).

While you can’t avoid this transitional time of life, you may be able to control some of the weight gain if that’s what you’re after – and we’re here to help. 

How does perimenopause affect weight?

The truth is more nuanced than we’re sometimes led to believe. During this time, estrogen levels decline. This vital hormone affects: 

• Cholesterol & blood sugar levels
• Bone mass (why many women complain of achy joints at this time)
• Circulation and blood flow
• Collagen production (so you may notice more wrinkles, too)
• Brain function (AKA your ability to focus)

But here’s the kicker: Estrogen is also what makes you curvy; it’s really good at storing fat and muscle in the legs and butt. When estrogen drops, fat starts shifting and moves to your midsection – which has sparked the term “menopause belly” or “middle-age spread.” Because the weight is not evenly distributed, it can make you feel like you’ve gained a lot more than you actually did. 

Most importantly, though, estrogen contributes to your body’s ability to hang onto lean muscle mass, so you may notice you’re less toned or feeling less strong than before. The less muscle you have, the slower your body burns calories. In other words, your metabolism can also start to get a bit sluggish. 

How much will I gain?

As you’ve learned, it’s less about a change on the scale, and more about change in body composition. However, if you’re interested in numbers, you could expect an increase of 1.5 pounds a year as you move through your 50s. But hormones aren’t completely to blame here! That’s a small, steady, and totally normal weight gain that happens as you age. Genetics (if your parents naturally hold onto weight in their midsection) and lifestyle factors (slowing down a bit through the years) can also contribute. 

Does weight gain during perimenopause ever stop?

Any rapid changes or symptoms you’re noticing should stabilize once your hormones stabilize. How long could this be? According to Cleveland Clinic, “The average length of perimenopause is about four years, but it can last up to eight years. Some people may only be in this stage for a few months, while others will be in this transition phase for several years.”

Is it harder to lose weight during perimenopause?

Yes, because let’s be honest – losing weight is not always a test of physical endurance, it’s a mental one. You’re up against poor sleep (insomnia and night sweats), hot flashes, UTIs, mood swings, depression, and more. If you’ve found it hard to lose weight at this time, keep reading for actionable tips below.

Is there anything I can do to prevent weight gain during perimenopause?

While there’s no way of predicting the degree to which perimenopause will affect you, awareness is a powerful first step toward managing any weight gain at this time. If you’re reading this: Congratulations, step one is complete.

Next, managing your emotional well-being can make a huge impact. Confiding in friends and family, expressing yourself through hobbies, and prioritizing quality sleep can give you the revitalization you need to take control of your health.  We know getting your eight hours a night may seem elusive at this time, so consider taking the following tips into account:

• Avoid large meals in the evening & limit screen time before bed
• Wait until you’re feeling sleepy to go lie down
• Keep a consistent bedtime (and wake-up) schedule 
• Create a relaxing ambience (dim lights, a book on your bedside table, earplugs if noise is a problem, etc.)
• If you can’t fall asleep, leave the bed and return when feeling sleepy again.

With that in line, you can focus on weight-control basics, beginning with a reduced-calorie diet – complete with enough protein (about .35 grams per pound of body weight) to keep you full and well-fueled. Combine nutrition with consistent physical activity (around 150 minutes of moderate physical activity per week) such as a brisk walk, jogging, swimming, cycling, or yoga (which can help with hot flashes!). 

How to lose weight gained with perimenopause

In addition to the moderate movement, it’s recommended to incorporate two to three resistance training sessions a week. Grab a resistance band, some free weights, or put on a YouTube® class and use your own body weight – it will help maintain the bone and muscle mass otherwise lost during this time. Remember: more muscle, more efficiency at burning calories. 

That said, some women notice that what once worked for them before no longer works for them. Weight loss medications may be appropriate for some with other medical conditions like diabetes or hypertension. 

People living with severe obesity (or living with obesity and related health conditions such as type 2 diabetes, hypertension, or sleep apnea) may consider bariatric surgery. Note that some studies show weight loss in postmenopausal women was lower when compared to premenopausal women. It’s a serious decision, so talk with your healthcare provider to assess the risks and benefits.

Hope is on the horizon 

No matter where you are in the perimenopause stage, a healthy lifestyle can help you prevent weight gain and increase your quality of life. We know navigating this time of your life can be a rollercoaster, so there’s no shame in getting help. If you’d like to learn more about how Nurx providers can support you with weight management during this phase, you can reach out here. 

Disclaimers:

• The information provided here is not a substitute for professional medical advice, diagnosis, or treatment. You should not rely upon the content provided here for specific medical advice. If you have any questions or concerns, please talk to your provider.

• Services and treatments, not offered in every state, include medical treatment of overweight and obesity including lifestyle counseling (e.g., diet and exercise) and prescription medications, if clinically appropriate, based on completion of  required consultation. Nurx requires regular check-ins to monitor your progress.  Weight loss may be associated with other symptoms including but not limited to muscle loss, fatigue, menstrual changes, gallstones, and mood changes. Extreme/rapid weight loss may result in nutritional deficiencies that lead to hair loss, anemia, weak bones, or increased risk of infection. Talk to your provider immediately about symptoms. Many people with overweight or obesity who lose weight have a tendency to regain all or some of the weight over time. Overweight and obesity medication efficacy increases with the addition of diet and exercise. Individual response to treatment may vary and is not guaranteed by Nurx.