Perimenopause
Weight Management During Perimenopause:
Why It’s So Hard And What Actually Works
Perimenopause is a natural transition, but it can come with frustrating changes. Many women find themselves gaining weight despite maintaining the same habits they always have. If this sounds familiar, you are not alone. Understanding why it happens and what actually works can help you take back control of your body and feel more like yourself again.
Gentle Reminder: This blog is by Monarch Weight Loss and Wellness and is not intended for medical advice. Please seek the opinion of your physician to determine what would be best for your needs.
Why Weight Gain Is Common During Perimenopause
Perimenopause refers to the years leading up to menopause, often starting in a woman’s 40s. During this time, hormone levels begin to fluctuate. These hormonal changes can significantly affect your metabolism, appetite, and fat distribution.
Here are a few reasons weight gain becomes more difficult to manage during perimenopause:
Slower Metabolism: Hormonal shifts can slow down your resting metabolic rate, meaning your body burns fewer calories at rest than it used to. This makes it easier to gain weight even if your diet and activity level haven’t changed.
Increased Insulin Resistance: Fluctuating estrogen levels can also affect how your body responds to insulin, the hormone that helps regulate blood sugar. When insulin resistance increases, your body tends to store more fat, especially around the abdomen.
Loss of Muscle Mass: Age-related muscle loss begins in your 30s and accelerates during perimenopause. Less muscle means a slower metabolism, making it harder to burn calories efficiently.
Sleep Disruptions and Stress: Hot flashes, night sweats, and increased stress can all interfere with sleep. Poor sleep contributes to weight gain by increasing cravings and decreasing energy for physical activity.
What Actually Works for Perimenopausal Weight Management
The good news is that weight gain during perimenopause is not inevitable. With the right strategies and personalized care, you can achieve and maintain a healthy weight.
Focus on Strength Training: Building and maintaining muscle mass is essential. Incorporate resistance training two to three times a week to help increase metabolism and improve body composition.
Eat for Hormone Balance: A diet rich in whole foods, fiber, lean protein, and healthy fats can support hormone regulation and keep blood sugar levels stable. Limit processed carbs and added sugars to reduce inflammation and improve insulin sensitivity.
Prioritize Sleep and Stress Management: Practice good sleep hygiene, manage stress through mindfulness or yoga, and avoid caffeine or alcohol before bed. Quality sleep is essential for appetite regulation and energy levels.
How We Can Help
At Monarch Weight Loss and Wellness, we offer evidence-based solutions tailored to women going through perimenopause. This may include medical weight loss programs, hormone evaluations, nutritional counseling, and FDA-approved medications or supplements that support metabolism and appetite control.
No two bodies are the same, and a one-size-fits-all approach rarely works. A customized weight management plan based on your unique hormonal profile, lifestyle, and health goals is key to long-term success.
Take Control of Your Health During Perimenopause
Managing weight during perimenopause can be challenging, but it is not impossible. With the right guidance, a targeted plan, and support from professionals who understand the unique changes your body is going through, you can feel confident in your ability to reach and maintain a healthy weight. Dr. Sodhi offers expert care tailored to your needs - helping you feel stronger, healthier, and more in control.
If you’re ready to take charge of weight management during perimenopause, contact Monarch Weight Loss and Wellness to schedule your consultation and discover a plan that works for your body and your goals. To begin your journey in Scottsdale, Arizona, book a complimentary consultation today using the provided booking link below.
