Why Weight Gain Happens in Perimenopause—and What You Can Do About It
Weight gain is one of the most common and frustrating symptoms women experience during perimenopause and menopause. You’re doing everything “right”—logging miles on the treadmill, cutting calories, eating clean—and yet the scale keeps creeping up, especially around your midsection.
If that sounds familiar, you’re not alone. And no, you're not doing anything wrong. Your body is changing—hormonally, metabolically, and emotionally—and it’s time your approach does too.
Estrogen, Belly Fat, and Body Composition
As estrogen begins to fluctuate and decline in perimenopause, you may start noticing stubborn weight gain—especially around the abdomen. Estrogen plays a key role in fat distribution, metabolism, and insulin sensitivity. When levels drop, fat tends to accumulate around the waist, increasing your risk for cardiovascular disease and insulin resistance. [1]
A Naturally Slowing Metabolism
Aging alone slows your resting metabolic rate (how many calories you burn just by existing), and this decline is compounded by hormonal shifts during perimenopause. [2] So even if your eating and exercise habits haven’t changed, you may still gain weight—especially if your daily movement has decreased due to a sedentary job or caretaking responsibilities.
Stress: The Invisible Weight Gain Trigger
High levels of stress—physical, emotional, or mental—lead to elevated cortisol levels. Cortisol signals your body to store fat, particularly around your belly, as a protective mechanism. This means that more cardio and eating less may actually increase fat storage if your body is already stressed.
Trying to “outwork” hormonal weight gain without addressing stress, sleep, and recovery can leave you frustrated and burned out. Your body isn’t broken—it just needs a new kind of support.
Lifestyle Factors Still Matter—Just Differently
While hormones play a large role, lifestyle choices still matter—they just need to be more strategic. Diet, strength training, walking, and managing blood sugar can all support a healthier metabolism and hormone balance. [3] But these efforts must be aligned with your current reality, not what worked for you in your 20s.
How to Approach Weight Gain in Midlife
You don’t need a punishing routine to lose weight. You need a smarter, gentler, hormone-aware approach. That means:
Prioritizing blood sugar balance with regular meals
Swapping long cardio sessions for strength training and walking
Managing stress with breathwork, boundaries, and rest
Supporting gut and liver health, which aid in hormone processing
Building sustainable habits instead of extreme diets
You’re Not Alone—And You Don’t Have to Figure It Out Alone
Every woman’s journey through perimenopause is different. That’s why working with someone who understands the hormonal, metabolic, and emotional changes you’re going through can make all the difference.
If you're tired of guessing what works, I’d love to help.
Let’s Chat
I offer a complimentary strategy call to help you explore what’s going on with your body, what your goals are, and how we can work together to help you feel strong, clear, and energized again.
Because perimenopause is a season of change—not decline.
References
Lovejoy JC, Champagne CM, de Jonge L, et al. “Increased visceral fat and decreased energy expenditure during the menopausal transition.” Journal of Clinical Endocrinology & Metabolism. 2008;93(9):3365–3370.
Poehlman ET, Toth MJ, Gardner AW. “Changes in energy balance and body composition at menopause: a controlled longitudinal study.” Obstetrics & Gynecology. 1995;86(5):751–757.
Davis SR, Castelo-Branco C, Chedraui P, et al. “Understanding weight gain at menopause.” International Journal of Obesity. 2012;36(1):8–11.