Change is not hard. Fighting change is hard. – Buddha
Perimenopause is a time when your body changes. One common change is weight gain. You may feel tired. Your clothes might feel tight. You may eat the same and move the same, but the scale goes up.
This can feel frustrating and confusing. But it’s not your fault. These changes are caused by your hormones. The good news? You can take back control. A perimenopause specialist can help you feel better, stronger and more in charge of your health.
Why Does Perimenopause Cause Weight Gain?
Perimenopause is the time before menopause. Your body starts making less estrogen and other hormones. These changes can affect how your body works.
Here is how weight gain happens:
- Your body slows down: It burns fewer calories.
- Fat moves to your belly: You may see more fat around your stomach.
- Sugar is harder to manage: You may gain weight more easily.
- Poor sleep and stress: Hot flashes or night sweats can wake you up. This can raise stress and cause weight gain.
These things happen to many women. It’s not about willpower. It’s about your hormones changing.
A Perimenopause Specialist Can Help
You don’t have to figure this out alone. A perimenopause specialist understands what’s going on in your body. They can help you make a plan that works for you.
They may help with:
- Hormone testing
- Safe hormone therapy
- Food and supplement tips
- Exercise and sleep support
- Ways to lower stress, like breathing or yoga
The right care looks at your whole body, not just one problem.
What to Eat During Perimenopause
You don’t need a strict diet. Just eat foods that help your body feel good and stay strong.
Good foods:
- Protein: Eggs, chicken, fish, beans
- Fiber: Vegetables, fruit, oats, whole grains
- Healthy fats: Olive oil, nuts, seeds, avocado
- Plant foods: Soy, flaxseeds and chickpeas may help hormones
Foods to avoid:
- Too much sugar
- Too much alcohol or caffeine
- Processed foods like chips and sweets
These can make symptoms worse or cause weight gain.
Moving Your Body
You don’t need long, hard workouts. Just move your body every day to feel better.
- Lift light weights: Helps build muscle and burn fat
- Walk or bike: Good for your heart and energy
- Stretch or do yoga: Helps lower stress and improve sleep
Try to move 20–30 minutes most days. Pick something you enjoy.
Sleep and Stress Matter Too
Your weight is not just about food. Stress and sleep also play a big part.
- Stress makes belly fat: When you are stressed, your body holds on to fat.
- Poor sleep changes hunger: You might feel hungrier and crave sugar.
To sleep better:
- Go to bed at the same time
- Turn off your phone before bed
- Try deep breathing or calm music
Good sleep and low stress help your body stay balanced.
Simple Supplements That Might Help
Sometimes your body needs extra help. A perimenopause specialist might suggest:
- Magnesium: Helps you relax and sleep
- Vitamin D and calcium: Good for bones
- Omega-3: Helps with mood and heart health
- Herbs like black cohosh or ashwagandha: May ease symptoms
Don’t take new supplements without talking to a specialist first.
Myths About Perimenopause and Weight
Myth: Weight gain is impossible to avoid.
Reality: You can manage it with the right steps.
Myth: Hard workouts are the only answer.
Reality: Gentle, steady routines work just as well.
Myth: All women go through this the same way.
Reality: Every woman’s journey is unique.
Be Kind to Yourself
Your body is changing and that’s okay. Many women feel upset when their body doesn’t look or feel the same. But this is not a failure. It’s a new chapter.
- Focus on small wins like better sleep or more energy
- Wear clothes that make you feel good
- Spend time with people who support you
You are strong and worthy, no matter your size or weight.
You Can Take Back Control
Perimenopause can feel hard. But with the right help, you can feel better. You can have more energy, sleep better and feel strong again.
Eat well. Move your body. Lower your stress. Get support when you need it.
At Hummingbird Healthcare, we are here to help. We listen. We care. We support you with kindness and respect. If you are ready to feel better and take back control, reach out today. We are here for you every step of the way.
FAQs
What is perimenopause?
Perimenopause is the time before menopause when your hormones change causing symptoms like hot flashes and weight gain.
Why do I gain weight during perimenopause?
Hormone changes slow your metabolism and cause more belly fat making it easier to gain weight during perimenopause.
Can exercise help with perimenopause weight gain?
Yes! Exercise like walking, strength training and yoga helps burn fat, build muscle and reduce stress.
Should I take hormone therapy?
Talk to a perimenopause specialist. Hormone therapy can help but it’s important to get the right care for you.
What foods help during perimenopause?
Eat protein, fiber, healthy fats and plant-based foods like soy and flaxseeds to support your hormones and weight.
How can I improve my sleep during perimenopause?
Keep a regular bedtime, avoid screens before sleep and try deep breathing or relaxing music to sleep better.
