Why Perimenopause Weight Gain Happens — and What You Can Do About It
Let’s talk about something that doesn’t get nearly enough attention: perimenopause weight gain. If you’re in your 40s (or even late 30s) and you’ve noticed that the number on the scale is creeping up — even though your habits haven’t changed much — you’re not alone. It’s one of the most common, and frustrating, symptoms of perimenopause.
But here’s the good news: understanding what’s happening in your body makes it easier to address. And no, it’s not all about eating less and exercising more. In fact, that old advice can sometimes backfire during this phase of life.
What Is Perimenopause, Anyway?
Perimenopause is the transitional stage before menopause officially kicks in — when your ovaries gradually slow down hormone production. It can last anywhere from a few years to over a decade, and during this time, your levels of estrogen, progesterone, and testosterone can fluctuate wildly.
These hormonal shifts are responsible for a whole host of symptoms, including:
Hot flashes
Night sweats
Mood swings
Sleep disturbances
Brain fog
Low libido
Anxiety
Frozen shoulder
Joint pain
Frequent urination
And yes — weight gain, especially around the midsection
Even women who’ve never struggled with their weight before can find this stage challenging.
Why Weight Gain Happens During Perimenopause
Several factors are at play when it comes to perimenopause weight gain:
Hormonal changes: Declining estrogen levels can lead to an increase in abdominal fat. Estrogen influences how your body stores fat, and as levels drop, fat tends to accumulate around the belly.
Slower metabolism: As we age, metabolism naturally slows down, making it easier to gain weight and harder to lose it.
Sleep issues: Many women struggle with insomnia and disrupted sleep during perimenopause. Poor sleep affects the hunger hormones ghrelin and leptin, leading to increased cravings and appetite.
Stress and cortisol: Higher stress levels can raise cortisol, a hormone that encourages fat storage around the midsection.
Muscle loss: Lean muscle mass decreases with age, and since muscle burns more calories than fat, this further slows your metabolism.
How to Address Perimenopause Weight Gain Naturally
The good news? There’s plenty you can do to manage your weight and feel good in your body again — without extreme dieting or exhausting workouts. Here are some natural, supportive strategies:
1. Prioritise Protein and Fiber:
Eating enough high-quality protein helps preserve lean muscle mass and keeps you feeling fuller, longer. Pair it with fiber-rich foods like vegetables, berries, chia seeds, and legumes to support digestion and stabilize blood sugar. Aim for a minimum of 1.5g of protein per Kg of body weight.
2. Focus on Resistance Training:
One of the most powerful things you can do in perimenopause is add resistance training to your routine. Strength training helps build and maintain lean muscle, boosts metabolism, improves insulin sensitivity, and supports bone health — all crucial during this stage of life. Aim for 2–3 sessions per week using weights, resistance bands, or even bodyweight exercises.
3. Support Sleep Naturally:
Good sleep hygiene is essential. Turn off screens an hour before bed, keep your bedroom cool and dark, and consider calming teas or natural supplements like magnesium or passionflower before bed.
4. Manage Stress:
Incorporating mindfulness practices like meditation, deep breathing, or even a few minutes of nature time daily can lower cortisol and support hormone balance.
5. Work with a Holistic Practitioner:
Every woman’s perimenopause journey is unique. A natural health professional such as myself can help identify hormone imbalances and recommend personalised herbal remedies, supplements, or nutrition plans.
Final Thoughts
Don’t waste your money on generic perimenopause supplements you find online. They’re often overpriced, under-dosed, and not made for your body’s unique needs. Perimenopause isn’t one-size-fits-all — your supplements shouldn’t be either. Work with a practitioner who can recommend what’s right for you.
Perimenopause is a natural part of life, but it doesn’t have to mean feeling out of control in your own body. By understanding the hormonal shifts at play and supporting your body with simple, natural strategies, you can navigate this phase with greater ease, energy, and confidence.