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6 Things To Focus On For Weight Loss During Perimenopause

Updated: Jan 13

Navigating the tumultuous tides of perimenopause? If you've sensed your body changing, especially in the weight department, you're not alone. But here's the real kicker: conventional diets might not be the answer.

woman in perimenopause walking to try an lose weight

Perimenopause: Your Body's Changing Landscape

Before we delve deeper, let's chat about what perimenopause really means. Starting as early as your mid-30s and stretching into your late 40s, this phase is like a prelude to menopause. It's that time when our hormones, especially estrogen and progesterone, are doing a delicate dance. The results? Unpredictable periods, mood swings, and for many of us, weight gain, especially in areas like the belly.

Hormones and Your Weight: It’s Complicated

Now, here's a thought: hormones are more than just the masters of our menstrual cycle. They have a direct impact on our appetite, metabolism, and where we store fat. When estrogen takes a dip, your body might clutch onto fat as a backup. Messed up progesterone levels? Welcome bloating and water retention. Then there's cortisol. When imbalanced disturbances in sleep and weight gain (especially in your midsection) may occur.

Why Traditional Diets Might Fail You

Ever felt lured by the latest diet fad promising miraculous weight loss? Most of these diets play on quick fixes, generally by cutting down calories. But here's the catch: they might work temporarily, but during perimenopause, they're likely only going to make matters worse in the long run.

Crash diets can actually make hormonal imbalances worse. Imagine cutting out carbs massively – you might be playing with serotonin levels, leading to mood disturbances or even sleep issues. Or think about extreme restrictions; you're missing out on nutrients crucial during perimenopause. Crash diets tend to put a lot of stress on our body leading to a spike in cortisol which is the last thing we want during this phase.

6 Ways To Achieve Weightloss During Perimenopause In A Balanced Way

Understand the Role of Hormones

During perimenopause, our estrogen levels drop. This hormonal shift not only affects our menstrual cycle but also our metabolism. With a slower metabolic rate, our bodies might store fat more readily. Instead of feeling defeated, recognize that it's not you—it's your hormones. Armed with this understanding, you can tailor your weight loss approach.

Embrace Holistic Nutrition

Traditional diets might give temporary results, but for sustainable weight loss during perimenopause, a more balanced approach is needed.

  • Prioritize Protein: Incorporate lean meats, fish, beans, and legumes. Protein helps in muscle maintenance, crucial during this time when muscle mass tends to decrease. You learn more about how to incorporate more protein here.

  • Healthy Fats: Foods like avocados, nuts, and olive oil support hormone production and can make you feel satiated.

  • Limit Refined Carbs and Sugars: They can spike your blood sugar and insulin levels, leading to increased fat storage.

Move Your Body Mindfully

While rigorous workouts might be tempting, sometimes they can further stress our already taxed system. Instead:

  • Low-Impact Exercises: Activities like swimming, cycling, or walking can be effective without being harsh on the joints.

  • Strength Training: It's essential to combat muscle loss that can occur during perimenopause.

  • Flexibility Training: Yoga and pilates can help improve balance and flexibility.

Manage Stress

Cortisol, the stress hormone, can promote fat storage, especially around the belly. High stress during perimenopause can further disrupt hormonal balance.

  • Mindful Practices: Engage in meditation, deep breathing exercises, and journaling.

  • Set Boundaries: Ensure you have "me-time" and don't hesitate to say "no" when overwhelmed.

Prioritize Sleep

Sleep disturbances are common during perimenopause. Quality sleep, however, is vital for weight management and overall health.

Seek Support

Navigating perimenopause can be challenging. Lean on a support system.

  • Professional Guidance: Consider consulting with experts, like a holistic nutritionist, to understand your unique needs.

  • Join Support Groups: Sharing experiences and gaining insights from women going through similar challenges can be empowering.

Remember, if you ever feel overwhelmed or unsure about where to begin, programs like Nourish To Thrive are designed to get to the root cause of your symptoms. They're there to guide, support, and ensure you feel fantastic. In the interim, remember the essentials: sleep, nutritious food, and stress management.


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