Can I Combat Perimenopause Weight Gain?

Are you eating and exercising as you always have, but not seeing the same results? Or maybe lately you’re noticing extra weight, especially around your midsection.

What’s going on? For women in their 40s and 50s, it’s likely a sign you’re in the leadup to menopause – perimenopause weight gain is common for over 50% of women.

Why am I Gaining Weight in Perimenopause?

Many women gain weight as they age, and it’s common to pack on a few pounds during the perimenopause years.

Your hormones are shifting and changing, and that can lead to weight gain, especially in the abdomen. (Sometimes called menopause belly.)

Additionally, muscle mass tends to decrease with age, resulting in a slower metabolism. Lifestyle choices, like being too sedentary or not getting enough sleep, can also impact weight.

So while peri/menopause itself doesn’t necessarily cause you to put on weight, a combination of these factors can contribute to weight gain during perimenopause.

But extra pounds aren’t inevitable.

Your body isn’t broken, and your metabolism isn’t doomed. You can minimize weight gain by focusing on healthy food choices and living an active lifestyle.

How Do I Prevent Menopause Weight Gain?

The key is focusing on what your body needs now, in midlife. What worked for you in your 20s or early 30s simply may no longer work for your body’s current needs.

Let’s explore what you should be doing in this phase to work with your body, and importantly, feel stronger than ever.

What Kind of Exercise Should I Do to Avoid Menopausal Weight Gain?

As I worked on my Menopause Coaching Specialist certification, I started digging into studies. The literature is unanimous.

Exercises that combine strength (muscle building) with calorie burning will be your best bet for keeping the dreaded menopause pounds at bay:

Strength Training

Lift heavy! Any resistance training (even bodyweight and resistance bands) has been proven to help as we age. That said, lifting heavy and prioritizing strength above all else is the golden ticket.

If we aren’t proactive, we lose up to 8% of our muscle mass per decade after the age of 30. This percentage rises even more after the age of 60.

Strength training can help us reduce or even prevent muscle mass loss. And keeping more muscle means our metabolism stays faster. Plus, muscle helps us age gracefully in all the ways.

Plyometrics

Plyometrics keeps our bones strong.

One study found that women who jumped ten times, twice a day for 16 weeks improved their hip bone mineral density, while their peers who didn’t jump saw a decrease in density.

Go For a Walk

You don’t need to run miles and miles to stay fit, though cardio is still great. For me, limiting steady state cardio and adding in more walking has helped my recovery, stress levels, and mood. (Bonus if you decide to wear a weighted vest.)

Mix up Walking with Sprints

Adding sprints to your routine can significantly increase lean mass. Go all out for 10-20 seconds and then rest and repeat for about 10 intervals.

Sprint training has been proven to help body composition, cardiovascular health, and frankly—it is key to keep us spry!

Sprinting can be done on anything: a rower, a bike, or even a swim. With sprints, it’s just all about going ALL OUT and then recovering.

Be Consistent

Aim to get in physical activity, specifically strength training, at least three to four times a week.

Consistency is key to seeing benefits. Listen to your body and adjust as needed.

Fortunately you don’t have to do this alone.

I designed Menovation to offer a tailored fitness program to address menopausal symptoms, including workouts designed to alleviate hot flashes, improve bone density, and boost energy levels.

What is the Best Diet for Menopausal Weight Gain?

Now that we know what exercise is best for this stage, how should we be fueling our bodies? Unfortunately, there isn’t a magic menopause diet. Aim for a balanced and nutritious eating habits consisting of whole foods. Include plenty of:

• protein from lean meats, fish, eggs, beans, etc.
• fiber-packed plants, fruits, and whole grains
• healthy fats from sources like olive oil, avocados, and fish, and
• calcium (yogurt, cheese, eggs, tofu) to support bone health, and
• phytoestrogen-rich foods like soy, flaxseeds, chia, and berries. They’ve been shown to help alleviate hot flashes and hormonal symptoms.
• And minimize sugar, sodium, and processed foods.

A quick note about protein. Protein plays a vital role in preserving muscle mass, managing appetite, and supporting healthy hormone levels.

We want to stay strong for life! A study from the National Institute of Health explores the advantages of including protein in the diet during and after the menopause transition.

You’ve probably also heard about some of the benefits of creatine in perimenopause.

One of the most studied supplements, creatine helps build muscle and strength. It may also improve brain function and reduce brain fog. Additionally, it might help with mood and sleep.

What About Weight-Loss Drugs?

Weight loss drugs may be an appropriate option for some women, including those who are obese or have medical conditions such as diabetes or hypertension.

They also come with significant side effects, and once the medication is ceased, it’s possible to gain the weight back.

Please discuss if these options for weight management are right for you with your medical provider.

How Menovation Can Help

Check out Menovation and become empowered during perimenopause and beyond. It features exercises, nutrition plans, and education for improved well-being, reduced symptoms, and inspiring self-care for confidence and vitality.

Then tell a friend – we are trying to keep the lines of communication about peri(menopause) open, right?

As always, talk to a doctor or mental health professional about your experience.

Don’t hesitate to contact a professional for extra support, especially if you have severe symptoms, want to learn about hormone therapy, or have other health issues.

Get on our waitlist to access our 20% founding members’ discount. App coming August 2025!