Perimenopause Weight Gain: How to Boost Your Metabolism & Feel Like You Again
Understanding Perimenopause Weight Gain: Why It Happens
You’re eating the same. You’re still moving your body. But somehow, the scales keep creeping up - and the weight seems to settle right where you’d rather it didn’t: your waistline. Sound familiar? You’re not alone.
Perimenopause weight gain is one of the most common (and let’s be honest, most frustrating) challenges women face in this life stage. But here's the thing: this isn’t your fault, and it isn’t something you just have to accept.
When you understand why it’s happening, you can take smart, science-backed steps to support your body and your metabolism.
Quick FAQ: Can You Lose Weight in Perimenopause?
Yes! It may be trickier, but you can absolutely manage your weight and support your metabolism in perimenopause. The key is adjusting your strategies to match your body's new hormonal rhythm.
What’s Really Behind Perimenopause Weight Gain?
Hormone Shifts That Change the Game
When oestrogen levels start to fluctuate and eventually decline, your metabolism feels it - hard. Oestrogen isn’t just about periods and fertility. It helps:
- Regulate metabolism
- Distribute fat (think pear shape vs. apple shape)
- Keep insulin sensitivity in check
When oestrogen dips, fat storage tends to shift to the belly, and your cells may become less responsive to insulin, making it easier to store fat and harder to burn it off. (Read the study)
Muscle Loss: The Secret Metabolism Slowdown
From around age 30, women naturally lose 3-8% of muscle mass per decade, and perimenopause accelerates this. Less muscle = slower metabolism. (Read the study)
Your Action Plan to Boost Your Perimenopause Metabolism
1. Prioritise Protein - Your Metabolic MVP
Protein isn’t just for gym junkies. It’s your metabolism’s best friend in perimenopause.
Why this matters:
- Protein preserves muscle and keeps your metabolism humming. (Read the study)
- It keeps you feeling fuller for longer.
Your Protein Game Plan:
- Eat protein at every meal: eggs, yoghurt, chicken, fish, tofu, lentils, protein smoothies.
- Don’t skip breakfast - start with a protein hit.
- Snack smart: nuts, cottage cheese, boiled eggs.
Want help with protein portions? Download [The Glow Guide]— our free, expert-designed roadmap to feeling good in your body again.
2. Lift Heavy, Live Strong
Strength training isn’t optional in perimenopause - it’s essential.
Why this matters:
- Muscle burns more calories at rest. (Read the study)
- It’s incredible for bone health (which oestrogen decline impacts). (Read the study)
How to Start:
- Aim for 2-3 sessions per week.
- Bodyweight moves like squats, lunges, push-ups are a great starting point.
- If you can, lift weights or use resistance bands.
New to strength training? Download [The Glow Guide to get our starter plan and quick tips on building strength at home.
3. Feed Your Gut (and Your Metabolism) with Fibre
Fibre is your metabolic wingwoman.
Why this matters:
- It keeps you fuller, longer. (Read the study)
- It supports a thriving gut microbiome, which is linked to metabolic health in midlife women.
Your Fibre Game Plan:
- Load up on colourful veggies and fruit.
- Swap to whole grains: oats, quinoa, brown rice.
- Include legumes like lentils, chickpeas, beans.
- Snack on nuts and seeds.
Want to supercharge your gut health? The Glow Guide has a simple, gut-loving food list to get you started. Download here.
4. Sleep: The Most Underrated Metabolic Tool
Poor sleep wreaks havoc on your metabolism, your cravings, and your mood.
Why this matters:
- Bad sleep messes with hormones that control appetite. (Read the study)
- It keeps cortisol high (hello, belly fat).
Your Sleep Fixes:
- Go to bed and wake up at the same time, even on weekends.
- Keep your bedroom cool, dark, and phone-free.
- Create a wind-down routine: bath, book, meditation.
Struggling with night sweats? Glow Fix can help. Join the waitlist to be the first to know when it’s available.
5. Manage Stress Like a Pro
Chronic stress = chronic cortisol = stubborn belly fat.
Why this matters:
- High cortisol drives fat storage and cravings. (Read the article)
Stress-Soothing Strategies:
- 10 minutes of mindfulness or meditation a day.
- Yoga, Tai Chi, or a walk in nature.
- Deep breathing and social connection (text a friend, go for coffee).
Pro Tip: The Glow Guide includes quick breathing exercises you can start today. Download here.
The Glow Fix Difference
At The PeriMeno Co, we know perimenopause isn’t just a hormonal blip. It’s a seismic shift in your life - and your body needs real support.
That’s why we’re developing Glow Fix - daily support designed to help you:
- Feel less bloated
- Support energy and mood
- Balance hormones
- Feel good in your body again
Glow Fix is your ally. It makes all these lifestyle shifts feel more achievable because it helps bring your body back into balance.
Join the waitlist now to get first access.
FAQs
Can you lose weight during perimenopause?
Yes! It takes a focused approach to muscle-building, protein intake, gut health, and stress management, but it’s absolutely possible.
What is the best exercise for perimenopause weight loss?
Strength training is your best friend. It preserves and builds muscle, which boosts your metabolism.
What should I eat to support my metabolism?
Protein at every meal, plenty of fibre-rich foods, and healthy fats like nuts, seeds, and oily fish.
Does Glow Fix help with metabolism?
Yes, Glow Fix supports gut health and hormonal balance, which are key players in a healthy metabolism.
Ready to Feel Good Again?
Perimenopause isn’t the end of your story - it’s the start of a new, stronger chapter. You deserve to feel informed, empowered, and supported.
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Written by Brodie Taylor, founder of The PeriMeno Co., navigating perimenopause with you, in real time. Because perimenopause deserves a rebrand.