The 5 Best Ways to Conquer Perimenopause Weight Gain

Perimenopause, the transition period before menopause, can be a challenging time for many women, especially when it comes to managing weight gain. Hormonal fluctuations, reduced activity, and declining muscle mass resulting in a slower metabolism can all contribute to stubborn weight gain, particularly around the midsection. So frustrating! However, by making science-based lifestyle changes, you can manage your weight effectively. Here are the five best ways to conquer perimenopause weight gain.

1. Adopt a High-Fiber Diet

One of the most effective strategies for managing weight gain during perimenopause is adopting a high-fiber diet. Fiber helps keep you full for longer, reducing overall calorie intake and preventing overeating. It also supports healthy digestion, helping to regulate blood sugar levels and curb cravings. Foods rich in fiber, such as whole grains, legumes, fruits, and vegetables, can make a huge difference.

How it helps: Research has shown that women who consume more dietary fiber tend to weigh less and are less likely to gain weight over time​. Additionally, fiber has been linked to improved gut health, which plays a crucial role in hormone regulation.

For a convenient shortcut to eating more fiber, high-fiber MenoWell bars are a fantastic option. Packed with prebiotic fiber and ingredients like organic maca root, flaxseed, MCT oil, and spinach, MenoWell bars help curb sugar cravings and support healthy digestion, making them a great choice as a mini-meal or snack to help with perimenopause-related weight loss. 

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2. Strength Training

As women age, muscle mass naturally decreases, leading to a slower metabolism. Strength training is essential during perimenopause to counteract this muscle loss and boost metabolism. By building muscle through resistance exercises, you can burn more calories even at rest.

How it helps: Studies have shown that regular strength training increases muscle mass and improves metabolic rate, helping to prevent fat accumulation due to increased resting metabolism (Basal Metabolic Rate)​. Strength training also helps maintain bone density, which is especially important for women during and after menopause.

Incorporating weightlifting (dumbells and kettlebells at home are a great place to start!), bodyweight exercises like squats and lunges, or resistance bands into your workout routine at least two to three times a week can significantly impact your ability to manage weight during the perimenopause years. 

3. Prioritize Sleep

Sleep plays a critical role in weight management, especially during perimenopause when hormonal changes can disrupt normal sleep patterns. Poor sleep has been linked to increased hunger, higher levels of the stress hormone cortisol, and cravings for high-calorie foods, all of which can contribute to weight gain.

How it helps: Ensuring at least 7-8 hours of quality sleep per night can help regulate appetite, reduce stress, and improve overall mood​. Establishing a bedtime routine and minimizing exposure to screens before bed can also help improve sleep quality.

If you’re struggling with sleep, products that support hormonal balance, like MenoWell Bars, can be a great addition to your early evening routine. Their low-calorie profile and hormone-supporting ingredients, such as organic maca, may assist in promoting better rest.

4. Engage in Mindful Eating

Mindful eating is another powerful tool in combating perimenopausal weight gain. It encourages you to focus on the quality of your food and the act of eating, helping you recognize hunger and fullness cues. By being more present during meals, you’re less likely to overeat and more likely to enjoy your food without guilt.

How it helps: Research indicates that mindful eating can help reduce emotional eating and prevent weight gain during stressful periods​. By slowing down and savoring each bite, you can prevent overeating and make healthier food choices.

Mindful eating practices include eating without distractions, chewing slowly, and listening to your body's hunger signals. Pairing this with healthy snacks like MenoWell Bars can keep your energy up without resorting to processed or sugary foods.

5. Consider Intermittent Fasting

Intermittent fasting (IF) has gained popularity for its potential to regulate hormones and manage weight. This eating pattern involves cycling between periods of eating and fasting. During perimenopause, IF can help create a caloric deficit, reset the body’s insulin sensitivity, and give the digestive system a break, all of which can aid in weight control.

How it helps: Studies have shown that intermittent fasting can help reduce body fat, especially abdominal fat, which tends to accumulate during perimenopause​. It also helps regulate hormones like insulin and leptin, influencing hunger and weight gain.

For women in perimenopause, a common IF method is the 16:8 approach, where you fast for 16 hours and eat during an 8-hour window. MenoWell Bars are a great addition to this routine, as they are low in calories, nutrient-dense, high-fiber, and provide plant protein to help keep you satisfied as you begin eating for the day.

Final Thoughts

Managing perimenopause weight gain can feel challenging, but by focusing on a high-fiber and protein diet, strength training, prioritizing sleep, practicing mindful eating, and considering intermittent fasting, you can effectively maintain a healthy weight during this transition. Don’t forget to include products like MenoWell Bars into your routine to support your journey with satiating fiber and steady energy levels.

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References:

1. Harvard T.H. Chan School of Public Health. "Carbohydrates and Blood Sugar." (2020).
2. Mayo Clinic. "Perimenopause: Symptoms and Causes." (2022).
3. National Institutes of Health. "Menopause Weight Gain and the Role of Physical Activity." (2021).