Perimenopause isn’t quite menopause, but don’t tell that to anyone going through it. It’s a period when your body transitions from menstrual cycles to menopause. It can last 4-8 years before menopause sets in.
If you’re going through perimenopause, your hormones fluctuate, causing irregular cycles, hot flashes, night sweats, mood swings, and, for many women, unexplained weight gain. If it feels like you’re doing everything right but still gaining weight, you’re not imagining it.
These hormonal shifts can slow your metabolism, increase fat storage, especially around your belly, and make losing weight harder. Managing weight during perimenopause and beyond requires more than cutting calories and exercising; you may need a more strategic plan.
Dr. Rina Kapoor, a board-certified internal and integrative medicine specialist at ARA Integrative and Functional Medicine in Glen Mills, Pennsylvania, offers a medically proven weight loss program to help you regain control over your body and get rid of excess weight.
Here, she outlines five ways to help you manage your weight effectively during this transition.
A big reason weight gain becomes challenging during perimenopause is the natural decline in muscle mass brought on by aging. Less muscle means a slower metabolism, making it easier to gain fat and harder to burn calories efficiently.
Increasing your protein intake can help maintain muscle and keep your metabolism active. Eat high-quality proteins like lean meats, fish, eggs, tofu, and legumes. Protein also has a higher thermic effect, meaning your body burns more calories digesting it compared to fats and carbs.
Carbs aren’t the enemy, but the type of carbs you eat matters more than ever during perimenopause. As estrogen levels fluctuate, insulin sensitivity can decrease, making it easier for your body to store excess glucose as fat.
Opt for fiber-rich carbs like whole grains, vegetables, and legumes to prevent blood sugar spikes and crashes that cause food cravings and weight gain.
Stress makes you crave comfort foods and indulge in late-night snack binges, which can cause you to pack on pounds. Chronic stress also raises cortisol levels, leading you to store more fat, especially around your stomach.
Unfortunately, perimenopause can be a stressful time, physically and emotionally.
Stress-management techniques like yoga, meditation, deep breathing, and even short walks can help lower cortisol levels and reduce the impact of stress on your body.
Sleep is also crucial. Poor sleep can spike your cortisol and disrupt hunger hormones, making it harder to resist cravings and make healthy food choices.
Cardio is great, but strength training is a game-changer when managing weight during perimenopause. Lifting weights or doing resistance exercises helps build and maintain lean muscle mass, boosting your metabolism and supporting long-term fat loss.
Strength training at least 2-3 times a week can prevent the natural muscle loss that comes with aging and make it easier to maintain a healthy weight.
For some women, lifestyle changes alone may not be enough to fight off the stubborn weight gain brought on by perimenopause. However, medically proven weight loss treatments can help.
At ARA Integrative and Functional Medicine, we offer weight loss injections that support metabolism, control appetite, and help with fat breakdown.
These include GLP-1 receptor agonists, which help regulate blood sugar and curb cravings, and lipotropic injections that boost fat metabolism and energy production.
Dealing with weight gain on top of all the other uncomfortable symptoms that accompany perimenopause can be maddening. It’s even more frustrating when you’ve always maintained a healthy lifestyle, and the scale won’t budge.
At ARA Integrative and Functional Medicine, our weight loss consultations and programs can help you shed and keep off the extra pounds. Schedule an appointment online or call our Philadelphia-area office at 610-358-3300 today.
