If you’ve been feeling like you’re gaining weight more quickly—especially around your abdomen—and losing it feels like a challenge, you’re not imagining things.
It’s a fundamental change, and while it can be frustrating, there’s a scientific explanation for it.

Perimenopause—the transition phase before menopause—brings many hormonal adjustments that affect not just mood and skin but also how our body manages fat and metabolism. But why does this happen?

Hormonal Changes and Their Effect on Weight

The first thing to understand is that estrogen does not regulate reproductive function and influences body fat distribution.

As estrogen levels start to decline, fat, once stored in the hips and thighs, accumulates more in the abdominal area.

Additionally, metabolism slows down with age, which means we burn fewer calories at rest, even if we continue eating the same way and maintaining the same habits.

Everything Above, combined with a possible loss of muscle mass, makes maintaining weight more challenging.

But that’s not all—other factors can also work against us:

Disrupted Sleep: Poor or insufficient sleep increases ghrelin (the hunger hormone) and decreases leptin (the hormone that signals fullness). The result? More cravings and a stronger desire for carbs and sugar.
Stress and Cortisol: Perimenopause is a time when many women face emotionally demanding situations. Stress increases cortisol levels, a hormone that promotes fat storage, especially in the abdomen.
Insulin Resistance: With hormonal fluctuations, the body may become less efficient at managing blood sugar, making weight gain even easier.

Does This Mean There’s Nothing We Can Do? Not!

Weight gain during perimenopause is typical, but it’s not inevitable. There are many ways to support your body during this phase:

Adjust Your Diet: It’s not about extreme dieting but prioritizing high-quality proteins, healthy fats, and fiber. Avoiding blood sugar spikes helps keep metabolism stable.

Move More (But Strategically): Exercise remains key, but the approach should shift. Strength training is crucial to prevent muscle loss and help burn more calories at rest. Combined with aerobic exercise (like walking or swimming), it can make a significant difference.
It may sound repetitive or hard to believe for those who haven’t tried it, but recent studies confirm that this type of routine has a positive impact on quality of life.

Prioritize Sleep: Poor sleep disrupts everything. Creating a relaxing bedtime routine and avoiding screens at night can significantly improve sleep quality.

Manage Stress: Practicing mindfulness, yoga, deep breathing, or simply finding moments to disconnect throughout the day helps reduce cortisol’s impact on weight.

Consult a Specialist: Depending on individual needs, medical support can be essential to exploring options like supplementation or hormone therapy.

Perimenopause doesn’t have to be a constant struggle with the scale. With the proper adjustments and a realistic approach, you can feel good, energized, and in control of your body.

You are not alone in this!