It robs you of your confidence and self-love as you don’t recognize the woman you see in the mirror, your favorite clothes don’t fit, and you can’t get that stubborn number on the scale to go down.
As frustrating as all this may be, you have more control over your weight than you may realize. We’ll help you reframe the narrative in this guide on how to lose weight during perimenopause.
You can reclaim your slim, youthful figure and feel more confident, radiant, and comfortable in your own skin once again. Discover the secrets of perimenopause weight loss below.
What is Perimenopause?
Perimenopause is the transitional phase leading up to menopause, marking the beginning of the end of a woman's reproductive years. It’s the first in 3 stages of menopause.
Unlike menopause, which is a definitive point in time (specifically 12 months after your last menstrual cycle), perimenopause is a gradual process. It can start as early as your late 30s or as late as your early 50s and can last anywhere from a few years to over a decade.
Estrogen and progesterone levels in the body begin to fluctuate during perimenopause, leading to a range of symptoms, some of which can be quite challenging:
Irregular Periods: One of the first signs many women notice is a change in their menstrual cycle. Periods may become longer, shorter, heavier, or lighter.
Hot Flashes and Night Sweats: Sudden feelings of warmth that spread over the body, often accompanied by sweating, especially during the night.
Sleep Disturbances: Difficulty falling asleep, staying asleep, or experiencing restful sleep, often exacerbated by night sweats.
Mood Changes: Fluctuating hormones can lead to mood swings, irritability, and even episodes of depression or anxiety.
Vaginal and Bladder Issues: Reduced estrogen can lead to vaginal dryness, making intercourse uncomfortable, and can also cause bladder irritability or urinary tract infections.
But, “meno belly” as it has come to be known is the most discouraging of all symptoms. This is why we’ve decided to empower you to reverse the curve with our guide on perimenopause weight loss.
That being said, why is it so hard to lose weight during perimenopause?
Why is Perimenopause Weight Loss So Challenging?
The journey through perimenopause is unique for every woman. But most women notice a similar theme - weight accumulates easier and falls off much slower.
So, why is that? Let's delve deeper into the factors that make shedding those extra pounds during perimenopause a tough task.
Hormonal Changes and Their Impact on Metabolism
The primary culprit behind weight gain during perimenopause is the fluctuation in hormones, particularly estrogen. The body seeks other places to store estrogen as the ovaries produce less and less of it. One such place is fat cells.
Consequently, the body may increase fat storage, especially in the abdominal area, to compensate for the declining estrogen levels.
This not only contributes to weight gain but also slows down the metabolism, making it harder to lose weight as efficiently as before. In essence, your changing hormones present a two-pronged challenge for losing weight in perimenopause.
The Emotional and Psychological Challenges
Perimenopause doesn't just bring about physical changes. It's a time of emotional and psychological transition too.
Fluctuating hormone levels can lead to mood swings, increased stress, anxiety, and even depression. These emotional challenges can lead to comfort eating or a reduced motivation to exercise.
The result? A cycle of weight gain that becomes hard to break. The good news is that by the time you finish reading this guide on how to lose weight during perimenopause, you’ll realize that the solution is a lot simpler than you originally thought!
Other Common Health Challenges During Perimenopause
Aside from hormonal changes, women in perimenopause often face other health challenges that can indirectly contribute to weight gain. These include:
Insomnia and Sleep Disturbances: A good night's sleep is crucial for weight management. Sleep impacts hunger hormones, ghrelin and leptin, that regulate appetite. With disrupted sleep, these hormones can become imbalanced, leading to increased hunger and calorie intake.
Decreased Muscle Mass: You naturally lose muscle mass with age. Muscle is metabolically active and burns more calories than fat. A decline in muscle mass means a slower resting metabolic rate, making weight loss even more challenging.
Joint Aches and Reduced Activity: Joint aches are often exacerbated by weight gain and can lead to reduced physical activity. Less activity means fewer calories burned, contributing further to weight gain.
This begs the question…can you lose weight during perimenopause, or is this your new reality that you’re forced to accept?
Can You Lose Weight During Perimenopause
The short answer is yes, you absolutely can. While perimenopause presents its unique set of challenges, it doesn't render weight loss impossible.
In fact, understanding the specific changes occurring in your body during this period can empower you to tailor your approach, making weight loss not only achievable but sustainable.
Prioritize Protein: Lean proteins like chicken, turkey, fish, and tofu can help you maintain muscle mass, keep you full, and boost your metabolism.
Incorporate Healthy Fats: Avocado, nuts, seeds, and olive oil can support hormone production and provide sustained energy.
Opt for Whole Grains: Whole grains like quinoa, brown rice, and barley are loaded with fiber which aids digestion and keeps you feeling full longer.
Limit Sugar and Processed Foods: Excess sugar can lead to weight gain and hormonal imbalances. Opt for natural sweeteners and whole foods.
Stay Hydrated: Drinking plenty of water can help flush out toxins, support metabolism, and reduce bloating.
Limit Alcohol and Caffeine: Both can disrupt sleep patterns and hormonal balance. If consumed, do so in moderation.
Consume Phytoestrogens: Foods like flaxseeds, soy, and sesame seeds contain phytoestrogens which can help balance fluctuating hormone levels.
Above all else, though, you should get in a caloric deficit. This is where your body burns more calories than you eat in a given day. As a result, your body is forced to turn to its internal fat stores as fuel.
Conversely, a caloric surplus (which most Americans exist in) is where you eat more calories than your body burns on a daily basis. Your body then stores the excess calories in fat cells, leading to weight gain.
That being said, take the time to find your caloric needs and adjust your diet accordingly. You don’t need to starve yourself. A slight deficit of 100-200 calories daily is your ticket to sustainable perimenopause weight loss.
Exercise Best Practices and Routines
Eating less is one way to get into a caloric deficit. The other way is to burn more calories throughout the day - which is why we encourage you to make regular exercise a part of your regimen.
Exercise doesn’t just actively burn calories. It is a holistic approach to a healthy lifestyle. It has secondary weight loss benefits like increasing muscle mass (and thus your metabolism) and stress relief (fending off cortisol from curbing your weight loss efforts).
There are a few things you should prioritize in configuring your exercise regimen, including:
Strength Training: Incorporate weight lifting sessions 2-3 times a week. This helps maintain muscle mass, which naturally decreases during perimenopause, and boosts metabolism.
Cardiovascular Activities: Engaging in moderate-intensity activities like brisk walking, cycling, or swimming for at least 150 minutes a week can help burn calories and improve heart health.
Flexibility and Balance: Yoga and pilates not only help in weight loss but also improve flexibility, balance, and mental well-being.
Consistency is Key: While the type of exercise matters, what’s even more crucial is consistency. Find routines you enjoy and stick to them.
Listen to Your Body: Perimenopause might come with joint aches or fatigue. Adjust your routines accordingly and avoid pushing yourself to the point of injury.
The Role of Stress Management in Weight Loss
We just briefly mentioned the role stress plays in your efforts to lose weight during perimenopause. Why is it so important, tough?
Chronic stress leads to prolonged elevated levels of the hormone cortisol. High cortisol levels can lead to increased appetite, cravings for unhealthy foods, and fat storage, especially around the abdominal area.
That’s not all, though. Stress can lead to emotional eating where you lean on food for comfort rather than nourishment. You can become more mindful of your eating habits by managing stress - avoiding overeating or making poor food choices.
But, with so many changes occurring at once, how can you possibly keep stress at bay?
We know, easier said than done. However, there are a few techniques you can employ to keep yourself calm and prevent stress from getting in the way of your weight loss goals:
Deep Breathing Exercises: Taking deep, controlled breaths can trigger the body's relaxation response. Incorporate deep breathing exercises into your daily routine or whenever you feel overwhelmed.
Mindfulness and Meditation: Engaging in daily mindfulness practices or meditation can help in grounding you. This reduces the stress hormone cortisol. There are many guided meditation apps and courses tailored for perimenopausal women.
Yoga: Beyond its physical benefits, yoga is known for its calming effects on the mind. Specific poses like the child's pose or savasana can be particularly beneficial for relaxation.
Journaling: Expressing your thoughts, fears, and feelings about the changes you're experiencing can be therapeutic. Set aside a few minutes each day to journal your thoughts.
The best part? These tactics may help optimize your sleep schedule simultaneously, calming a racing mind at night and helping you get some much-needed shuteye. Speaking of which…
Ample Sleep and Recovery
Sleep is a foundational component of effective weight loss, especially during perimenopause. Lack of sleep can disrupt the balance of hunger hormones - ghrelin (which signals hunger) and leptin (which signals fullness). An imbalance can lead to increased appetite and weight gain.
Unfortunately, though, the same hormonal changes that make it harder to manage your weight can interrupt your sleep.
This is where hot flashes and night sweats come in to cause problems of their own. We have a revolutionary supplement that can help with this, though - CalmAgain™. CalmAgain is a unique formula, derived from ingredients supported by multiple human clinical trials (instead of animal studies), with the exact same ingredient strain, dosage, and efficacy used in these studies. The most significant ingredient is Menofelis™ Siberian Rhubarb Extract. More than 83% of women saw a reduction in the severity and frequency of hot flashes after consuming Menofelis for 12 weeks.
Aside from adding this supplement to your regimen, what else can you do to support better sleep habits?
Establish a Routine: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a Sleep-friendly Environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine.
Limit Screen Time: The blue light emitted by phones, tablets, and computers can interfere with melatonin production, a hormone responsible for sleep. Try to limit screen time at least an hour before bed.
Incorporating these strategies can not only assist in managing stress and improving sleep but also create a conducive environment for weight management during perimenopause.
Pave the Way for Effortless Perimenopause Weight Loss With Better Body Supplements!
We’ve covered just about everything you need to know about how to lose weight during perimenopause, except one key topic: supporting your journey with supplements.
Making the lifestyle changes we’ve referenced is a great way to set the foundation for holistic, sustainable weight management.
These include L. Gasseri, B.Breve, B.Lactis, 95% Curcuminoids, Moringa Leaf Extract, Curry Leaf Extract, Bioperine, and Sunflower Lecithin. These ingredients not only aid in efficient digestion but also support metabolism, potentially leading to natural weight management.
The supplement can also help regulate appetite, reduce unwanted body fat, and enhance energy levels, providing a holistic solution for those looking to manage weight during perimenopause.
More than 94% of women have seen results in less than 90 days, reportedly feeling lighter and looking more in shape.
Explore our full range of Provitalize reviews if you want to learn more. Let’s introduce you to the other half of our Slim-Gut Bundle!
Probiotics play a role in perimenopause weight loss - but so do prebiotics! That’s why we’ve engineered Previtalize as a perfect pairing for Provitalize. It’s a super prebiotic blend crafted to bolster gut health, a critical factor in weight management.
After all, you know that the gut plays a pivotal role in overall health and metabolism. Thus, nourishing it with the right prebiotics can pave the way for enhanced digestion and efficient nutrient absorption.
With ingredients like Fructooligosaccharides and Inulin, Previtalize not only provides nourishment to gut flora but also aids in curbing cravings and managing stress, two significant challenges faced during perimenopause.
98% of women would recommend Previtalize to a friend - and once you see what it can do for your perimenopause weight loss goals, you’ll understand why!
Integrating these supplements into your daily routine can be a game-changer. As you embrace the journey of perimenopause, allow Better Body's supplements to be your trusted allies, working from within to offer you a revitalized and confident self.
Closing Thoughts on Perimenopause Weight Loss
Perimenopause presents unique challenges, especially when it comes to weight loss and managing symptoms like hot flashes. But, the journey to a healthier, slimmer you is not insurmountable.
We hope this guide on how to lose weight during perimenopause leaves you feeling inspired and confident in your next steps.
While dietary changes and exercise are a great foundation, harnessing the power of our supplements is the key to efforltess weight loss during perimenopause.