Jan 23, 2025

What’s the Average Weight Gain in Peri/Menopause, and How Can You Manage It?

Perimenopause is a natural phase of life that many women experience as they approach menopause. This transition can begin as early as a woman’s 30s or 40s and can last for several years. During this time, hormonal changes cause noticeable shifts in the body, including weight gain (ugh!). While this may feel frustrating or even overwhelming, it’s important to know you’re not alone, and there are ways to navigate this journey with greater ease and confidence. Let’s explore why weight gain happens during perimenopause, the average amount gained, and how you can support your health during this stage of life.

Why Does Weight Gain Happen During Perimenopause?

One of the main reasons for weight gain during perimenopause is hormonal fluctuations. Specifically, levels of estrogen and progesterone—two key hormones that regulate many body processes—begin to fluctuate and eventually decline. These hormonal changes can:

Slow metabolism: Your body naturally burns fewer calories as estrogen levels drop.
Redistribute fat: Many women notice more fat accumulating around the abdomen, often referred to as "meno middle."
Affect hunger and cravings: Changes in hormone levels can increase hunger and sugar cravings, making it harder to stick to balanced eating habits.

On top of that, aging itself brings changes to muscle mass and activity levels. Muscle helps burn calories, so as muscle mass decreases, it can lead to weight gain unless adjustments are made to diet and exercise routines.

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How Much Weight Do Women Gain?

The average weight gain during perimenopause is about 5 to 10 pounds, although this number can vary widely. For some, it may be a little less, and for others, it could be more. What’s particularly notable is the change in how weight is distributed. Instead of gaining weight evenly, many women find that fat is stored more centrally, leading to increased abdominal fat. This can feel different from the way the body may have stored weight in earlier years.

Is Weight Gain Inevitable?

While weight gain is common, it isn’t inevitabl! Understanding the factors contributing to weight gain—like hormone changes, muscle loss, and lifestyle habits—can help you make adjustments that promote a healthier and more balanced approach.

Some simple strategies include:

Prioritizing protein-rich meals to help maintain muscle and keep you feeling full longer.
Focusing on fiber to support digestion and balance blood sugar levels.
Staying active with a mix of cardio and strength training to preserve muscle mass.

Why Managing Weight in Perimenopause Matters

It’s not just about how your clothes fit—though that’s important too! Carrying extra weight around your middle can increase the risk of health issues, including heart disease, diabetes, and certain cancers. By addressing weight gain early and supporting your body with proper nutrition and movement, you’ll feel more energized and healthier overall.

Smart Nutrition Choices for Perimenopause

Eating well during perimenopause doesn’t have to be complicated. The key is focusing on foods that help balance hormones, boost energy, and satisfy cravings.

Here are a few guidelines:

Include protein at every meal: This helps maintain muscle and supports your metabolism.
Choose healthy fats: Think avocado, nuts, seeds, and MCT oil from coconuts. These fats provide energy and support brain health.
Add fiber-rich foods: Vegetables, fruits, and whole grains help with digestion and keep you feeling satisfied.
Limit added sugar: While it’s tempting to reach for sweets, too much sugar can lead to energy crashes and weight gain.

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A Convenient and Delicious Solution: MenoWell Energy + Protein Bars

When life gets busy, it’s not always easy to make nutritious choices. That’s where MenoWell Energy + Protein Bars can be a game-changer for women in perimenopause. These bars are designed with your unique needs in mind and offer a delicious way to stay energized and satisfied throughout your day.

Why MenoWell Bars?

Support Sugar Cravings: With dates for natural sweetness and only 0-3 grams of added sugar, MenoWell bars curb those mid-afternoon cravings without derailing your goals.
Boost Energy: Ingredients like organic maca and MCT oil provide a natural energy lift, helping you power through your day.
Maintain Muscle: Each bar packs 7-8 grams of plant-based protein to support muscle maintenance and metabolism.
Promote Fullness: 25-32% of your daily probiotic fiber keeps you feeling satisfied, reducing the urge to snack unnecessarily.
Doctor Approved! Crafted by experts, these bars are low-calorie (just 150-160 calories each), gluten-free, and plant-based, making them a smart choice for women looking to manage weight and feel their best.

When to Enjoy MenoWell Bars

On-the-go: Busy mornings or between meetings.
Post-workout: Support recovery with protein and nutrient-rich ingredients.
Afternoon pick-me-up: Avoid the energy slump with a satisfying and nutritious snack.

Staying Active and Energized

In addition to smart nutrition, staying active is essential. Movement helps:

Burn calories and maintain a healthy weight.
Preserve muscle mass to support metabolism.
Improve mood by releasing feel-good endorphins.

Even simple changes, like taking a daily walk, doing yoga, or incorporating light strength training, can make a big difference over time.

Building a Lifestyle That Supports You

Perimenopause is a time of change, but it’s also an opportunity to take charge of your health. By focusing on balanced nutrition, regular activity, and smart snacking with MenoWell Energy + Protein Bars, you can feel empowered to manage your weight and embrace this new chapter with confidence.

Remember, weight gain during perimenopause is common, but it’s not something you have to simply accept. Small, sustainable changes can add up to big results over time, helping you feel strong, energized, and in control of your well-being.