Gaining weight, especially around the middle, can feel sudden and frustrating in midlife. Even worse, the strategies that worked in our 20s and 30s often fail now. What’s going on, and how can we address this?
Why Weight Gain Happens in Perimenopause
Hormonal Shifts: Fluctuating estrogen levels can increase insulin resistance and fatigue, leading to cravings for sugar and caffeine.
Stress & Cortisol: Higher stress levels can trigger cortisol, leading to the infamous “worry waist.”
Hunger Hormones: Increased ghrelin during perimenopause heightens hunger and cravings.
Sleep Issues: Poor sleep due to hot flashes or anxiety exacerbates weight gain by increasing cravings.
These changes often render traditional calorie restriction and cardio less effective. Thankfully, there are steps you can take to regain control.
10 Simple Ways to Manage Midlife Weight Gain
Prioritize Nutrient-Dense Foods: Aim for 30+ unique plants weekly to fuel energy and stabilize hormones.
Increase Protein: Protein keeps you fuller longer and prevents sugar spikes.
Incorporate Healthy Fats: Add sources like salmon, avocado, and nuts, and reduce processed fats.
Start with Hot Water & Lemon: Swap caffeine for lemon water to reduce blood sugar fluctuations.
Limit Caffeine: If needed, have one cup with food to minimize its impact.
Meal Prep: Save leftovers to ensure healthy meals without added stress.
Try Intermittent Fasting: A 12-14 hour overnight fast can improve insulin sensitivity.
Add Phytoestrogens: Foods like organic tofu, flax seed, and broccoli support hormone balance.
Exercise in the Morning: Even light activity can jump-start metabolism.
Enjoy Treats Mindfully: Savor occasional indulgences to maintain balance.
Struggling with Weight Gain Despite Your Best Efforts?
Your body is speaking—are you listening? Symptoms like weight gain, irritability, digestive issues, and fatigue during perimenopause and menopause are signals that something needs attention.
Let’s uncover what your body is trying to tell you and create a plan that works. Book a Self-Sabotage Breakthrough Call today to explore how the personalized SHAPE ReClaimed program can guide you toward renewed energy, balance, and sustainable weight loss.
Hope to connect with you soon! ❤️
To your thriving health,
Gwen Krehbiel
Certified Natural Health Professional
Certified SHAPE ReClaimed Practitioner
Certified Facial Analysis Practitioner
Certified ZYTO Practitioner
Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.
Wow, this blog was such an eye-opener! I had no idea how much stress and poor sleep were affecting my weight. I’m definitely trying the lemon water trick and focusing on protein in the morning. Thank you for these tips, Gwen! Booking a call ASAP — I’m ready for a personalized plan! 🙌