Perimenopause is a transitional phase that can bring about significant changes in physical and mental health. As oestrogen and progesterone levels begin to shift (learn more on this in Part i), it can lead to changes in weight distribution and metabolism. However, perimenopausal weight gain is neither inevitable or irreversible. With the right strategies, it is possible to lose weight or maintain a healthy weight during this phase.
If you’re curious about what lifestyle and dietary changes should be at the top of your priority list, here they are.
I’ve purposefully created a list that is safe for most and doesn’t require any testing to get started.
1.Prioritise Protein Intake
Protein is a key nutrient that plays a vital role in muscle repair, energy levels and metabolism. For women in perimenopause, ensuring adequate protein intake - at least 30g per main meal - is crucial. Most women I meet in clinic are barely getting enough protein at one meal a day, but to support muscle mass and metabolic health, it’s important to hit this target at every single main meal.
Of course nutrition is relative, and protein needs in particular will differ according to age, size and training levels but 30g per main meal is a great place to start. For more details on protein and ideas on how to achieve this goal please check this out.
2. Focus on Muscle-Building Exercise
With age, muscle mass naturally declines (sarcopenia), leading to a reduction in basal metabolic rate (BMR - aka the number of calories burned at rest). This is why muscle-building exercises are more beneficial than simply focusing on calorie-burning activities. Strength training, resistance exercises and even bodyweight workouts can help maintain and build muscle mass, which is crucial for keeping BMR high. It’s also crucial to supporting bone mineral density, mitochondrial health and physical shape.
3. Ditch Alcohol
Stop drinking altogether or significantly reduce the amount being had. Alcohol can wreak havoc on fat burning, increase cravings and disrupt sleep quality - all factors that can contribute to weight gain. While it may be tempting to unwind with a glass of wine, it's important to remember the potential consequences, especially during perimenopause and find other relaxation strategies.
For more on the effects of alcohol and alcohol free drink suggestions check this out.
4. Prioritise Quality Sleep
Sleep disturbances (primarily nighttime waking) are common during perimenopause due to hormonal shifts influencing stress, anxiety and temperature regulation. Poor sleep can lead to increased cravings, reduced willpower and a tendency to make unhealthy food choices. Prioritising quality sleep and maintaining a healthy circadian rhythm is essential for managing weight and overall health.
Establishing a consistent bedtime, reducing caffeine, eliminating alcohol, dimming lights in the evening and introducing supplements (especially Magnesium L-Threonate) are all great places to begin if your sleep is currently affected. Know that there are many other options available if these aren’t enough for your sleep needs.
5. Manage Stress Effectively
During perimenopause, the body's response to stress changes, leading to higher levels of cortisol. Elevated cortisol levels can contribute to weight gain, particularly around the abdomen.
At this time of life, it’s so important to develop strategies outside of alcohol, sugar and late night Netflix to help manage stress levels. I recommend reducing your commitment load (where you can), getting enough sleep (as above), engaging in a breathing practice such as yoga or meditation, getting time outside in nature regularly and laughing with loved ones often.
6. Practice Intermittent Fasting
The topic of Intermittent Fasting for women is controversial however if you apply it safely it can benefit blood sugar control and weight management. If you're new to fasting, start with a 12-hour fast and consider increasing the duration as your body and appetite control adapts. Fasting is like building msucle and lifting weights, it will get easier over time if you keep training it.
Never fast at the expense of training nutrition!
Perimenopausal weight gain doesn't have to be a given. By prioritising the above you can take control of your health and well-being during this transitional phase. Remember, every woman’s journey through perimenopause is unique, so it's important to find what works best for you and your body.
If you're ready to address permenopausei symptoms and unlock your weight loss potential right away and want my support then I invite you to learn more about the Mind Body Makeover.
References
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Burger H, Woods NF, Dennerstein L, Alexander JL, Kotz K, Richardson G. Nomenclature and endocrinology of menopause and perimenopause. Expert Rev Neurother. 2007;7(11 Suppl):S35-S43. doi:10.1586/14737175.7.11s.S35
Woods NF, Mitchell ES. The Seattle Midlife Women’s Health Study: a longitudinal prospective study of women during the menopausal transition and early postmenopause. Womens midlife health. 2016; 2, 6 (2016). doi.org/10.1186/s40695-016-0019-x
Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women's Health Study. Menopause. 2009;16(4):708-718. doi:10.1097/gme.0b013e318198d6b2
Roehrs T, Roth T. Sleep, sleepiness, and alcohol use. Alcohol Res Health. 2001;25(2):101-109 PMCID: PMC6707127
Song RJ, Nguyen XT, Quaden R, et al. Alcohol Consumption and Risk of Coronary Artery Disease (from the Million Veteran Program). Am J Cardiol. 2018;121(10):1162-1168. doi:10.1016/j.amjcard.2018.01.042
Mitchell WK, Williams J, Atherton P, Larvin M, Lund J, Narici M. Sarcopenia, dynapenia, and the impact of advancing age on human skeletal muscle size and strength; a quantitative review. Front Physiol. 2012;3:260. Published 2012 Jul 11. doi:10.3389/fphys.2012.00260
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