Perimenopause Weight Gain: Understanding the Challenges and Finding Solutions

Perimenopause, also known as menopausal transition, is a phase that comes before Menopause. 

It can change a woman’s body, often resulting in weight gain. 

Sudden weight changes during this phase can make women less confident and affect their emotional health. 

This article delves into the factors that contribute to Perimenopause weight gain and discusses some effective weight management strategies.

We will also provide the best exercises to combat weight gain during this phase.

Perimenopause and weight gain

Perimenopause is the phase before Menopause when our body undergoes many hormonal changes.

It is a natural process, and sudden weight gain during this phase may be possible for some women.

Here, we have explained all the possible factors of sudden weight gain in Perimenopause:

• During Perimenopause, there is a hormonal change, specifically reducing Estrogen levels
• It can affect a woman’s metabolism and fat distribution, contributing to weight gain
• Also, as we age, muscle mass decreases, and our metabolism gets slow, which can lead to weight gain
• The choices we make in life, like what we eat and our daily exercise habits, also play a vital role in weight gain in Perimenopause

Birth control pills and weight gain

Some women take birth control pills to manage the symptoms of Perimenopause. 

The research on the relationship between birth control pills and weight gain is unclear. 

A study published by The National Library of Medicine examined if hormonal contraceptives contribute to weight gain.

According to the research, some women experience weight gain while others report weight loss.

These findings suggest if women put on some weight, that can be due to the following:

• Birth control pills contain Estrogen, Progestin, or a combination of both
• Women may experience slight weight gain as a side effect that is because of fluid retention
• Sometimes, combined contraceptives may lead to increased appetite, which contributes to weight gain

In the early 1960s, birth pills contained higher doses of Estrogen and Progestin, which possibly caused weight gain in some women.

Nowadays, birth pills contain lower amounts of hormones. So, weight gain will not likely be an issue.

Talk to your doctor if you have seen noticeable changes by taking birth control pills.

They might suggest you some other pills. 

Weight management and Perimenopause

Managing body weight is necessary for Perimenopause women.

Research published by The National Library of Medicine provided a module to manage weight gain during Perimenopause effectively.

According to the study, Menopause can cause weight gain due to low Estrogen levels and other factors like aging, less physical activity, and dietary habits.

The findings stated that weight gain around the waist can cause cardiovascular and metabolic problems.

It was concluded that changing your eating habits and being more active can help control your weight.

The best exercise for Perimenopause weight gain

Exercise, in general, is good for our health.

It helps reduce weight gain and boost our minds.

Here are a few activities that you can incorporate into your daily routine.

Aerobic exercise

You can manage a healthy weight and lose extra weight by engaging in aerobic activity. 

Try cycling, swimming, water aerobics, jogging, or brisk walking. 

Beginners should start with 10 minutes daily and slowly increase the duration and intensity.

Strength training

Regularly exercising can help you lose body fat, build stronger muscles, and burn calories more effectively. 

Try weight machines or hand weights. 

Start with low weight. Over time, you can increase the weight or resistance as you become stronger.

Stretching

Flexibility can be increased through stretching. 

After each workout, take some time to stretch your muscles.

Balance exercise

Exercises for balance increase stability and help prevent falls. 

Try easy exercises, like brushing your teeth while standing on one leg. 

Supplements for Perimenopause weight gain

During Perimenopause, a healthy diet should provide most of the necessary nutrients. 

However, some women may take supplements to support weight management during this transitional phase.

Here we have provided some of the common supplements that include:

• Calcium and Vitamin are essential for bone health and reduce the risk of Osteoporosis
• Omega-3 fatty acids for supporting heart health
• Probiotics can promote a healthy gut microbiome and help in digestion
• Herbs like black cohosh, soy, and evening primrose oil are sometimes used to manage Perimenopause symptoms

Conclusion

Perimenopause is a phase before Menopause that can cause weight gain due to hormonal changes.

Birth control pills may also affect weight in some women during Perimenopause.

To manage weight, a healthy diet and exercise are essential.

Some of the best exercise options are aerobic, stretching, strength training, and balance exercises.

Supplements like calcium, vitamins, and herbs like black cohosh may help manage weight during Perimenopause.

Frequently Asked Questions

• healthline.com
• uchicagomedicine.org