Menopause is the premenopausal transitional period, which can slow metabolism and increase hunger cravings. This is to address weight gain during the perimenopause.
Even in your 40s or late 30s, if you suddenly notice weight gain around your stomach, you may be in menopause. This is the transitional phase that comes before menopause. Here, your body will experience many hormonal changes, which can lead to slower metabolism, more hungry cravings, and fat accumulation. However, while weight gain during the perimenopausal period is natural, there are many easy ways to deal with it. A balanced diet followed by proper exercise can help control and prevent weight gain during the perimenopause.
What is the surroundings?
Perimenopause is the stage in which the female body slowly reduces estrogen production and leads to menopause, resulting in hormonal changes. Usually, it starts in your 40s, but it can start early and last for several years. “Symptoms range from irregular periods, hot flashes, mood swings, disruption in sleep, and dry vagina,” explains obstetrician and gynecologist Dr. Sandhya Rani. The menopause period is completed when menopause begins. This has been recognized for 12 consecutive months without a menstrual period, according to a study published in the Journal of Women’s Health. Perimenopausal weight gain is a common consequence of these hormone changes.
Does the menopause cycle gain you weight?
Yes, weight gain during the perimenopause is natural. A study published in the Journal of Mid Life Health states that nearly 39% of women undergoing menopause transitions are overweight or obese. This shows that it is common for women to gain weight during the menopause cycle as a result of hormone shifts, lower metabolic rates and loss of muscle mass. The fat content is increased, especially around the belly. Activity levels and dietary habits also play a role in weight gain.
How to deal with weight gain during the perimenopause
Periomenopausal weight gain is natural, but there are ways to control it. This is what you have to do:
1. A balanced diet is prioritized
Women in menopause experience more intense hunger signals that promote increased food intake, which promote weight gain, says the journal Mid Life Health. Consumes a perimenopausal diet full of nutrients such as lean protein, healthy fats, fiber and complex carbohydrates. Limit processed foods, additional sugars, and refined carbohydrates to avoid fat deposits. Foods with high calcium and vitamin D content also support bone health.
2. Do strength training
Muscle mass tends to decrease with age, slowing down metabolism. Strength training exercises such as weight lifting, resistance banding, weight exercises, promote muscle building, effective fat loss, improve general strength and endurance. This helps prevent weight gain during the perimenopausal period.
3. Add cardiovascular exercise
Exercises such as walking, jogging, cycling, swimming and dancing burn calories. These help prevent weight gain during the perimenopause as they increase heart health and ensure a healthy weight. Women at this stage should perform moderately intense aerobic exercise per week at least 150 minutes.
4. Effectively control stress
Women in early and late menopause reported that they were aware of higher levels of stress than women in premenopausal, according to a study published in the journal Disorders of Menopause. High levels of stress stimulate the release of cortisol, which can contribute to fat accumulation, especially in the abdominal region. Yoga, meditation, controlled breathing, or participation in hobbies can help relieve stress and avoid emotional diet.
5. Get a good quality sleep
Deprived sleep disrupts hanger hormones, causes weight gain and increases craving. It is very important to stay on a regular sleep schedule and establish a relaxed pre-sleep routine. Also, avoid screens before bed to improve your sleep quality.
6. I drink lots of water
Proper water intake regulates appetite, increases metabolism and avoids bloating. When you are approaching menopause, you may need to face problems such as dry skin. Furthermore, thirst can be confused with the hunger experienced during this period, resulting in unnecessary calorie burns. Drink at least 8-10 glasses of water a day.
What are the other symptoms during the perimenopause?
In addition to perimenopausal weight gain, hormonal imbalances can lead to irregular menstrual cycles, hot flashes, night sweats, mood swings, insomnia, dry vagina, fatigue, and memory or concentration issues. Other women may develop joint pain, headaches, or increased anxiety. Peri-menopause symptoms vary in severity and length in each woman.
Therefore, we find that a holistic approach is necessary to manage the other symptoms of perimenopausal weight gain and hormonal imbalance. Maintaining a balanced diet, regular training, and managing stress levels can help you gain weight around menopause. Hormonal changes play an important role, but these simple lifestyle choices can help women maintain a healthy weight and overall well-being.
Related FAQs
Is there a way to prevent weight gain during the perimenopause?
Yes, per-menopausal weight gain can be avoided by a balanced diet, normal strength and aerobic exercise, stress management, quality sleep, and drinking plenty of water. Potion control and mindful diet also allows you to control your weight at this stage.
How much weight does women usually gain during the perimenopause period?
Weight gain varies from woman to woman. However, on average, women may gain an average of 2-5 kg during the menopause cycle.
