Why is Perimenopause Weight Gain Happening? And What Can You Do About It?

Noticing the weight creeping up, even though you’re doing everything right? You’re not alone. Many people in perimenopause feel this way. The frustration is real—you haven’t changed your habits, but the weight keeps adding up. So, why does it happen? Let’s break it down and talk about how you can take control.

A few years ago, I lost over 90 pounds, so I understand firsthand how hard it can be when you don’t feel comfortable in your own body. Even when I was doing everything “right,” the process felt slow and frustrating at times. I can relate to how overwhelming it can be when weight gain feels out of your control, especially during perimenopause when your body is going through so many changes. That’s why I’m passionate about helping others find sustainable, real-life strategies that actually work.

If you’re struggling with weight gain during perimenopause and aren’t sure where to start, let’s talk.

What’s Causing Weight Gain?

Perimenopause isn’t all about a slowing metabolism. Many things are at play during this time that affect how your body holds onto fat. Here’s what’s really going on:

1. Increased Hunger

As estrogen levels drop, two hormones—ghrelin and leptin—get out of balance. Ghrelin, the "hunger hormone," increases, making you feel hungrier than usual. Meanwhile, leptin, which helps you feel full, becomes less effective.

2. Cravings for Comfort Foods

Hormonal changes often trigger cravings for comfort foods—think sweets and snacks. This happens because of higher levels of neuropeptide Y, a hormone that stimulates appetite. So, it’s not just hunger, but also cravings for “feel good” foods.

3. Less Movement

Life gets busy, and aches and pains can make regular movement harder. Whether it’s because of joint discomfort or juggling work and family, you might not move as much as you used to. Less movement means fewer calories burned, leading to more stored fat, especially around the belly.

4. Fat Shifts to the Belly

As estrogen and progesterone levels drop, your body starts to store fat differently. Even if your weight stays the same, fat may shift to your midsection, making it more noticeable.

5. Poor Sleep

Hot flashes, night sweats, and insomnia make it hard to get enough sleep. Sleep deprivation impacts hormones like ghrelin and leptin, making it harder to resist cravings and stick to healthy habits.

What Can You Do About It?

Perimenopause weight gain isn’t inevitable, and the good news is there are manageable steps you can take to regain control. Here’s how:

Check-in with Your Hunger

Before reaching for a snack, ask yourself: "Am I really hungry, or am I just craving something?" Taking a moment to pause and check in with your body helps you decide if you’re truly hungry or just responding to stress or boredom.

Eat Slowly and Mindfully

Eating on autopilot happens to all of us—whether we’re snacking while working or distracted during meals. Slow down, savor each bite, and notice how full you feel as you eat. It helps you feel more satisfied with less food.

Eat Protein with Every Meal

Protein is your best friend during perimenopause. It keeps you full for longer, helps maintain muscle, and supports your metabolism. Include lean proteins like chicken, fish, eggs, tofu, or lentils in every meal.

Strength Train Regularly

Strength training builds and maintains muscle, which is essential for burning calories and boosting metabolism. You don’t need a gym—start with bodyweight exercises like squats, lunges, and push-ups. Aim for 2-3 sessions per week.

Prioritize Sleep

Sleep is critical for managing weight. Lack of sleep leads to more cravings for high-carb, high-sugar foods. To improve your sleep, set a regular bedtime, avoid screens before bed, and create a relaxing evening routine.

Manage Stress

Stress raises cortisol levels, which tells your body to store fat—especially around the belly. Practice mindfulness, and deep breathing, or take short breaks to manage stress throughout the day.

Small Changes, Big Impact

Perimenopause can be challenging, but with small, sustainable adjustments, you can manage your weight and feel better. It’s not about being perfect—it’s about making progress that fits your body and lifestyle.

Let’s Chat!

If you’re struggling with weight gain during perimenopause and aren’t sure where to start, let’s talk. I offer personalized coaching to help you create a plan that works for your body and lifestyle. DM me "relief" to get started.